F3 Knoxville

Tag: Moses

Merry Merkinmas

THE SCENE: A lovely 30 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Arm circles x10; Little Bit of This, Little Bit of That; Tempo Merkins x10; Circle of Merkins going up to 4

THA-THANG:
We went on an Elf (Indian) Run all over the AO making twelve stops on the way

  • Stop 1 – Hand Release Merkins x10
  • Stop 2 – Stagger Merkins x10 each hand
  • Stop 3 – Donkey Merkins x10
  • Stop 4 – Merkin Escalator
  • Stop 5 – Knerkin x10
  • Stop 6 – Crucible Merkin x10
  • Stop 7 – Squerkin x10
  • Stop 8 – Pattycake Merkin x10
  • Stop 9 – Incline Merkin x10
  • Stop 10 – Breakdancer Merkin x10
  • Stop 11 – Decline Merkin x10
  • Stop 12 – Merkin Jack x10

MARY:
Q should have made the route a little longer so it was a long Mary.

Big Boy Sit Ups x20; Protractors; Never Cross Dolly x15; Hello Dolly x15; LBCs x20; Peter Parker x10; Overhead Claps x25; Catalina Wine Mixers x10; Tempo Squats x25

COUNT-OFF & NAME-O-RAMA
6 HIMs wished each other a Merry Merkinmas

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

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

365 Days

THE SCENE: It was cold, like 25 cold but it’s the gloom and we love it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian run to base of Spaghetti Hill. Q started the run, once he got back to front pax do 3 squats, 6 merkins, 5 mountain climbers. Keep the run going to we got to the base. Think we did 3- 4 times.
THA-THANG:

modified Columbian Necktie- instead burpees we did Iron Rockets ( 2ct Bonny Blair + squat Jump)

20 cones heading up the hill. Run to last cone and head back to start. Complete 20 Iron Rockets. Head back up hill to cone 19. Repeat till your done.
Cones 15,10,5 are burpees instead of Iron Rockets

The hill is no joke and the Iron Rockets made it that much more fun.

Mary

no time

COUNT-OFF & NAME-O-RAMA
Paw Patrol from F3 Alliance in Fort Worth was DR today
CIRCLE OF TRUST/BOM:
Today marks one year with F3. I was lost before I joined. I am truly a changed man today because of F3 and then men I have met in the gloom. I’m so thankful for the men that started this group so guys like me that did not know we needed F3 could find it. I’m also thankful for the men that keep grinding to keep it going so the next man out there that finds F3 can experience the same change to their lives. I’m a better man, husband, father, son, and leader today because of F3.
MOLESKIN:
Just happy to be part of an amazing group of men.
ANNOUNCEMENTS:
Thanksgiving Beatdown at the Bombshelter at 5:30 coffeteria somewhere after.

Baby it’s cold outside

THE SCENE: Coldest day of the season as declared by @Hammy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, WW2’s and inch worm merkins the width of the grinder and back
THA-THANG:
Mosey with a CMU to the church parking lot, find a curb complete the following:

  • 1min toe taps
  • 1min dips
  • 1min hip dips (crowd favorite)
  • 1min heel taps
  • 1min CMU pull through
  • Suicides to parking islands with 5 burpees at each stop
  • rinse and repeat

MARY:
Ab work and planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Every small decision you make throughout the day either dismantles or disciplines you towards becoming the person you desire to be. Pay attention to the small decisions
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arm Flappin Dora

THE SCENE: A warm 54 degrees and perfect weather for a little work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  x 10 (4 ct)

Little of this, Little of that.

Cherry Pickers x 8
THA-THANG:
After shouldering our bricks, we moseyed to the Methodist Church parking lot.

  • The Pax partnered up for some Dora slow suicide.
  • Exercise one – 100 blockees.
  • Exercise two – 150 big boys with CMU.
  • Exercise three – 200 CMU curls.
  • Exercise four – 300 CMU goblet squats – no one made it to this round.
  • While one pax did the exercise, the partner did suicides to the three medians in the parking lot. Upon arrival at the median, the pax would perform 10 overhead claps on a 4 count, and then run back.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spoke about hearing a wife say that she didn’t want to leave her husband behind in the faith. When thinking about F3, the whole phrase of “leave no man behind, and no man where you found him” really resonates with me. I think I appreciate it so much because I feel like it reminds me of how God pursues lost sinners like me. I read from most of Isaiah 53 which talks about all the things that Jesus does for us. He carries our sorrows, He was numbered with us as transgressors, He died to make intercession for us. The challenge I left us with is we need to fight against the temptation to leave behind our wives, children, and friends when it comes to faith.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.