F3 Knoxville

Tag: Nadia

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None

You Vs You, Martha Vs Mary

THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)

THA-THANG:

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

    The Workout:

    • Part 1:  RUN
    • 10 minute timer
    • Start the timer, then…
    • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
    • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
    • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
    • That is 1 rep
    • Rinse and repeat as many times as you can in the 10 minutesds.

    1 minute rest

    • Part 2:  AMRAP
    • 3×2 minutes timer
    • Count the total number of reps (cumulative, not individual)
    • Start the timer, then…
    • 2 minutes AMRAP SSH
      • (no rest)
    • 2 minutes AMRAP High Knees (count 1 leg)
      • (no rest)
    • 2 minutes AMRAP mountain climbers (count 1 leg)

    3 MINUTES REST AND RECORD 1st ROUND # OF REPS

    Now…REPEAT the full routine – starting over with your rep count

CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”

No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.

 

CMUs, Cards, and Spicy Dragons

THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:

  • 20 SSH
  • 10 Baby Arm Circles Forward
  • 10 Baby Arm Circles Backward
  • 10 Merkins
  • 15 Moutain Climbers
  • 5 Cherry Pickers
  • 30 Seconds OYO

THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.

  • Stop 1 – 20 OHP
  • Stop 2 – 20 Curls
  • Stop 3 – 20 Squats

Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:

  • Low, Slow Squat
  • Carolina Dry Dock
  • Calf Raises x100
  • WWII Situps
  • Wide-arm Merkins
  • Low Plank (60 seconds)
  • Backward Lunge
  • Merkin
  • Ranger Merkin
  • Bulgarian Split Squat
  • Squat
  • WOJO Squat
  • High Knees
  • Merkin
  • Squat Thrust
  • Sprint 400m

After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.

Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers

CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:

Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous

The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”

‭‭Proverbs‬ ‭11‬:‭25‬ ‭NLT‬‬You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians‬ ‭8‬:‭9‬ it says

“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
‭‭2 Corinthians‬ ‭8‬:‭9

‬Keep giving and you will never be without!!

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

ANNOUNCEMENTS:
No announcements today.

Doin’ the Shamrock Shuffle

THE SCENE: 65 degrees… Things are starting to heat around here.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:
• Mosey to the football field
• EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
8 count Merkins x8
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Man o man… have you guys ever planned something with the best intentions, but it doesn’t happen that way? It happens to me more than I’d like to admit…

First off… Thank you 8 Seconds for your flexibility and willingness to switch days with me. I hear this was going to be your VQ.

Pride = Destruction
Humility = Honor

“Love each other with genuine affection, and take delight in honoring each other.”
Romans 12:10

This means have the highest respect for yourself and each other.

I challenge you to out do each other in honor.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape Haw Ridge 4/14 Sign Up

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.