F3 Knoxville

Tag: Nair

Halloween bag of exercises

THE SCENE: A chilly morning at bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hopsx15 in cadence

Cherry Pickersx5 in cadence
THA-THANG:
Split Pax into 2 teams, each team has a Halloween fun bag with the following exercises. One member draws an exercise and runs lap to street and back while the rest of his team does the exercise. Team that wins holds a plank until losing team catches us

  • Squats
  • Iron Mikes
  • Thrusters
  • Burpees
  • Bodybuilders
  • Merkins
  • Peter Parkers
  • Gorilla Humpers
  • Step ups
  • Apolo Ohnos

Follow up with 1 minute each of

  • Curls
  • Press
  • Chest Press
  • Bent over rows
  • Dips
  • Dry Docks

Finish with each member of Pax calling out favorite exercise, then 1 minute of that exercise

 

MARY:
Flutter kicks, LBCs, shoulder taps
COUNT-OFF & NAME-O-RAMA
Welcome to Espy’s 2.0, Lumberjack
CIRCLE OF TRUST/BOM:
Advocacy. F3 has meant so much to myself and so many others of us. Let’s spread the word to help us reach more people
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Troll’s Grab Bag

THE SCENE: Cool 74 Degree morning with a light drizzle, heavy rain proceeded the beatdown
F3 WELCOME & DISCLAIMER

Modify accordingly, follow COVID precautions, F3: Fitness, Fellowship, and Faith.

WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 10 Imperial Squat Walkers.
THA-THANG:
7s on the Hill:

PAX ventured over to a long dark neighborhood hill for a round of 7s with Burpees and Body Weight Squats.

We took the long way back to the AO to venture over to the troll bridge. The rain forced the Troll to flee from the rising creek, but in his hurry to leave he forgot to his favorite bag. Through personal communication with the troll, PAX were granted permission to pass through the bridge if we followed the workout in his bag.

PAX were numbered 1-6. When it was the PAX turn, he had to run down to the troll bridge from the AO and retrieve the exercise.  Upon return, the next number would complete the number of reps for the specified exercise, before venturing down to retrieve the next exercise. Remaining PAX would complete as many reps as possible before starting the next exercise.

Exercises completed (minimum reps)

  • AO lab/ Plank
  • 10 Elf on the shelf (both sides count as one)
  • Drifter’s decision: 20 Iron Squats
  • 25 Wall Sit Presses
  • 25 4ct Gorilla Humpers
  • 50 LBC’s
  • 15 CMU Burpees
  • 20 RDL
  • 25 4ct CMU Flutterkicks
  • 5 Block Merkins (L, M, R =1)
  • 40 Dips
  • 25 CMU curls
  • 30 sec Wall Sit
  • 10 Burpee Box Jumps

MARY:
20 Merkins, Protractor for a few minutes, 15 4ct Peter Parkers, Protractor with 10 crunches at 3 angles.
COUNT-OFF & NAME-O-RAMA
Drifter, Taco, Moses, Nair, Snorkel, Hellbender
CIRCLE OF TRUST/BOM:
‘To be willing to sacrifice what you are now for what you will become’

Every day we make many many choices. These choices determine who we will become. Making the right choices today, even if difficult, will make us better people tomorrow.

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

Don’t Poke Bears

THE SCENE: Mid 50s and not enough air for the Pax to breath
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts
Windmills
Cherry Pickers

Indian Run to Mt. Suckmore

THA-THANG:

Starting with 10 Burpees at the top of Mt. Suckmore is round 1. Add the next movement for round 2 – 10 Burpees, 15 Peter Parkers, run back up Mt. Suckmore to begin round 3. 10 Burpees, 15 Peter Parkers, adding 20 Merkins, then run back to start…
7 Rounds:
10 Burpees
15 Peter Parkers
20 Merkins
20 Air Squats
15 Chest to Bar
*Bernie up Educator* to find 30yd Walking Lunges

Indian Run Back to A.O.

MARY:
10 BBS to catch yo breath
Flutter Kicks
Hello Dollys
1 min plank to finish it out

COUNT-OFF & NAME-O-RAMA
12 Pax with a special appearance by Veep meeting us at the beatdown location! (13)

CIRCLE OF TRUST/BOM:
Kept it simple this morning. DON’T BE A JERK! Jerks aren’t cool. Do something nice for someone today.

MOLESKIN:

ANNOUNCEMENTS:
Nov. 7th convergence for 5yr anniversary of Knoxville F3!

Grinding Out Inchworms

THE SCENE: 57 degrees, COOL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20 IC

TEMPO SQUAT X15

TEMPO MERKIN X10
THA-THANG:

INCH WORM EXTRAVAGANZA

  • Bear crawl inch worm along grinder, PAX holds plank while caboose bear crawls to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • Burpee broad jump inch worm, PAX holds plank while caboose burpee broad jumps to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • PAX forms circle and holds AL gore while 3ct little baby arm circle make way around circle until everyone has a turn
  • Sideways bear crawl inch worm, PAX holds plank while caboose moves to front- initiating movement with a push up
  • PAX forms circle and squats while previous PAX member calls a an exercise for next in line to be performed for 10 reps in middle of circle. Go until everyone has a turn

MARY:

Bear crawl/crawl bear Merkin IC x10

Hold iron cross, overhead claps x20

Hold iron cross, 20 LBAC IC

Hold Iron cross, 20 reverse LBAC IC

20 dry docks OYO

Protractor 41 degrees and crunch x10

Flutter kicks IC 10 degrees X20 4CT

COUNT-OFF & NAME-O-RAMA
14 TOTAL

NO FNG
CIRCLE OF TRUST/BOM:
Shout out to Drifter for powerful testimony on Saturday for 3rd F. It really was awesome and inspiring to listen to. It challenged me in my own faith to not just sweep things under the rug but admit faults and confessions to believers. We should all strive to give testimony in life as we do not know who we influence with our words.

It was my first day back in church in months this past weekend as well. I had been out of my routine, stuck in my own rut without normalcy I had before. I lacked obedience during this month which led to running astray from God and seeking personal addictions. During this time I got away from scripture, prayer, and ultimately fellowship among faithful believers. Consistency and repetition are key in relationship with God. Immerse yourself in the scripture, pray daily, and talk with believers. It was during this time away that I became angry and waited for God to intervene instead of seeking to be faithful myself. Ended with one of my favorite scripture: Isaiah 6:8. Pray for God to use you and send you to complete His work rather than always seeking something in return.

MOLESKIN:
Isaiah 6:8

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?” And I said, “Here am I. Send me!”
ANNOUNCEMENTS:
Next Convergence event November 7th!

 

Bear Crawl PAX Roulette

THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Merkin IC x 15

Tempo Squat IC x 15
THA-THANG

1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.

2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.

3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.

4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.

MARY:
Bear crawl to crawl bear merkin IC x 20

Hold the iron cross- thumbs up to thumbs down to overhead claps

LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:

Ecclesiastes 4:10

10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-13

12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.

ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter

Coffeeteria following Saturday workout