F3 Knoxville

Tag: Moses

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exponential Fun

THE SCENE: 25 degrees. Chilly!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup…

  • Cherry Pickers x10 IC
  • Arm circles x10 IC

THA-THANG:
Exponentially increasing reps! Do the 3 exercises called out. Run down to the end of the grinder, do 1 burpee, run back, you’re now on the next round. Multiply whatever round you are on by itself to determine rep count of each exercise.

Lap 1 = 1 rep of each…… Lap 2 = 4 reps of each……. Lap 3 = 9 reps of each….. Lap 4 = 16 reps of each….. etc.

  • Round 1 – Merkins, BBS, Chin ups (went approx 15 minutes, most made it to round 6ish which is 36 reps of each)
  • Round 2 – Bobby Hurley, Box Cutters, Shoulder taps (went approx 15 minutes)
  • Round 3 – Burpees, V-ups, Step ups (went approx 10 minutes)

MARY:
Finish out the last 45s with LBC’s
COUNT-OFF & NAME-O-RAMA
10 HIMs braved the cold!
CIRCLE OF TRUST/BOM:
It’s extremely easy to focus on the negatives of each day rather than seeing the positive. Our minds tend to gravitate to find all the things going wrong, and not what’s going right.

2 Corinthians 4:17-18        For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

God woke us all up this morning because His plan for us isn’t finished yet. Make the best of your day, and pay attention to what IS right, and what you DO have.

This is the day that the Lord has made, let us rejoice and be glad in it.

MOLESKIN:

ANNOUNCEMENTS:
Moses moving day coming up Saturday!

Rust Never Sleeps

THE SCENE: 32 degrees, overcast skies, light north wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, TN Rocking Chairs followed by jog, sprint, skip across parking lot.

Mosey to the ball field hill to crab crawl down and bear crawl up – started with 6 burpees at top and decreased by 1 burpee until complete at the top with 1 burpee.

Mosey to the grinder.
THA-THANG:
Three stations in the 1/4 mile short loop:

CMU Station: Lunge dead lifts x12 per arm, Bent rows x12, Squat to OH lifts x12, Upright rows x12, and American swings x12.

Sprint across grinder and do Dips x24, Steps ups x24, and Pull ups x12.

Run to bottom apex of 1/4 mile loop and do Merkins x12, BBS x12, and Dry docks x12.

Run up to the CMU station and repeat as time allows.

MARY:
Little baby crunches in sets of 25 with 10 seconds rest between set until time is up.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:
The songs of the day were My, My, Hey, Hey (Out of the Blue) and Hey, Hey, My, My (Into the Black) by Neil Young.  They were bookend songs to his 1979 album “Rust Never Sleeps.”  He wrote the songs out of his concerns that he was becoming obsolete as a performer.  The electric version (final track) really kicked his career back into gear and is often referred to as the precursor of grunge rock by artists such as Nirvana, Pearl Jam, Smashing Pumpkins, etc.

I use these songs today as a reminder that rust never sleeps.  We all can rust – we all can just fade away.  Obviously, F3 helps us to keep from rusting away physically through the first F.  Through Fellowship and Faith we can also counteract the rust that tries to creep into our mental and spiritual lives.

God has given much and God requires much of us.  One of my favorite Bible passages about this is from Ephesians 6:10-20.  In particular Verse 13, “Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”

Remember, rust never sleeps!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Moses is moving and needs some help on December 8th and posted an event on F3 Alcoa.

777’s 🎰

THE SCENE: Mid 40s, damp but not raining the whole time.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Jog across and back
Side to side merkins x 10
Jog across and back
Side plank merkins x 10
Jog across and back
Diamond merkins x 10
THA-THANG:
3 rounds of 7’s on Crumpet
1. Side to side merkins 2-count/American hammers 4-count
2. Side plank merkins 2-count/Big boys
3. Diamond merkins/Scissors 2-count
Bears and blocks suicides
Bear crawl and place CMU at first turn, leave it and run back. Do 1 round, single count of the following exercises when back at bottom of suicide.
1. Side to side merkins/American hammers x 10
2. Side plank merkins/BBS x 10
3. Diamond merkins/scissors x 10
Keep advancing the CMU out to next turn. Bears and blocks back to the end.
MARY:
American hammer 4-count x 15
Big boys 4-count x 10
Scissors 4-count x 15
COUNT-OFF & NAME-O-RAMA
5 men conquered the fartsack on a rainy morning!
CIRCLE OF TRUST/BOM:
Talked about not only working hard after a holiday of eating big but always pushing yourself out in the gloom. Always striving for 1 more rep. Always pushing to keep up with your battle buddy up the hill. Continually push to continually improve.
MOLESKIN:
ANNOUNCEMENTS:

Puppies need their sleep too

THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER

yep, Mr Rogers did that
WARM-O-RAMA:
MR Rogers got us going with

Ssh x 20 ic

dancing bear merkins x 10

tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off

  • We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
  • 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
  • We got in about 4-5 rounds
  • snorkel took over for a full round of captain thors,

MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax  . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:

mission to plant, grow and serve small workout groups for the invigoration of male community leadership

happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.