F3 Knoxville

Tag: Moses

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

THA-THANG:
1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)

Switch

After each round switch who goes first.

Exercises:

  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

MARY:
One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

KISS

THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25
Jog grinder down and back
Merkin 4-ct x 15 IC
Jog grinder down and back
Squat 4-ct x 15 IC
Jog grinder down and back
BBS 4-ct x 15 IC
THA-THANG:
ROUTE 66 by Crumpet:
Merkins
Squats
BBS
Alternate for the 6:
10 4-ct flutters
4 10-count Superman

10 rounds of sprints up Mt. Butterbilly together
Starting at 10 Burpees at the top with decreasing reps each round. We got in 3 rounds.
MARY:
CMU Thrusters x 20
CMU Flutter kicks 4-ct x 20
COUNT-OFF & NAME-O-RAMA
10 men got better.
CIRCLE OF TRUST/BOM:
KISS – Keep it Simple, Stupid
Sometimes we overcomplicate our lives unneccesarily. I find when things feel out of control complicated, I just need to take it back to basics. Merkins, Squats, Big Boys. When life feels too overcomplicated and I’m stressed out, I go downstairs and hit the pull-up bar, do some merkins or big boys. All of a sudden I can see a little more clearly. Exercise sharpens the mind as well as the body.
MOLESKIN:
ANNOUNCEMENTS:OEW night at Abridged Brewery on May 9 at 6 pm. Some profits are donated. We had a good turnout last year so let’s do it again!

He’s Not Heavy, He’s My Brother

THE SCENE: 60s and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – IC x11
  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • 30 Second Plank
  • Merkins – IC x10
  • 30 Second Plank
  • High Knees / Butt Kickers
  • Jog Down / Bernie Back

THA-THANG:

    • Jump Squats – x25
    • Carry a mix of Buckets, Sandbags, Water Jugs, or CMUs to the V in the Trail. 160yd
      • Penalty for Stopping – x5 Burpees
    • Walking Lunge to next Cone in Trail and Back. 100yd
    • Carry the Buckets, Sandbags, Water Jugs, or CMUs back to the Start. 160yd
      • Penalty for Stopping – x5 Burpees

AMRAP (10 Min or Less) – Bench Jump Overs, Burpees, Leg Rises

  • 10 Box Jump Overs
  • 10 Burpees
  • 20 Leg Rises

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
I gave a part of my testimonial and spoke to how thankful I am for quality friends and how F3 and the Pax have filled that void in my life.
MOLESKIN:

ANNOUNCEMENTS:

Volition

THE SCENE: Clear skies, 51 degrees F, 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Glute marches, Baby arm circles (forward/backward), Imperial squat walkers.

Length of grinder jog, Bernie, skip, and karaoke.
THA-THANG:
Partner up.  #1 overhead CMU carry toward Mt. Crumpit by way of the fountain.  #2 does 5, WWII sit-ups, runs to catch #2 and overhead carries CMU while #1 does 5, WWII sit-ups.  Continue to alternate until reaching the base of Mt. Crumpit.

At Mt. Crumpit #1 run up to back side of tree, performs 3 burpees, and runs down to pick up where #2 left off on the following exercise reps.

100 CMU Squat thrusts

200 Derkins

300 OH CMU Flutter kicks (single count)

200 One arm dead lifts (alternate arms after 10x)

150 Curls

200 Bent rows

200 Dips

When time requires, return to AO with OH CMU carry/WWII sit-ups described above.

MARY:
Glute marches, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
8 HIMs.

CIRCLE OF TRUST/BOM:
Today we spent time on “voliltion.”  What got me thinking about it was a photo on social media that I saved a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game that day where every player on that field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, and drag his wounded teammate to safety.  Sua Sponte!  I mentioned one of the last scenes of the movie, Saving Private Ryan, when Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, there service is their own volition.  Sua Sponte!

We celebrated Christ this past week.  He chose to obey his Father on His own volition.  Yes, in His prayer in the garden He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.