F3 Knoxville

Tag: Peach

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS:

Mt Crumpit Pyramid

THE SCENE: Cold but perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein then jog the grinder

Quads, the jog

groins then jog.

Knee pulls then jog

THA-THANG:
Mosey to Mt Crumpit to try to steal some Christmas Joy

At Mt Crumpit..

spin off of the Hero WOD Zachary Tellier. We are just adding a hill sprint each round.
10 Burpees
1x Hill Sprint
10 Burpees, 25 merkins
1x Hill Sprint
10 Burpees, 25 merkins, 50 lunges
1x Hill Sprint
Same above plus 100 big boys
1x Hill Sprint
All the above plus 150 squats
***Treat like a Pyramid and work back down until 6up
Mosey around the park back to the grinder

MARY:
Dealer’s choice around the circle until time.  It was painful after all of those situps.
COUNT-OFF & NAME-O-RAMA
14 showed up including 5 FNG (1 was a 2.0 and one was just QIC brother from out of town).  FNG from Saturday are not on here to tag yet, but we named WarThunder(2.0 to DoubleTap), Matlock (out of town brother), Peep, Smuggler, and Scout.
CIRCLE OF TRUST/BOM:

“Your focus will determine your reality.”
George Lucas
“Where focus goes, energy flows”
Tony Robbins
“Your life is controlled by what you focus on”
Tony Robbins
I bring these quotes to you because there is so much going on in the world right now that could draw our focus. Be it the election, COVID, family issues you are facing, addictions, job loss. You name it… there are plenty of things that you COULD focus on. I want to encourage you to focus on Jesus. Story of Peter. The storm didn’t stop before he walked on water, but his focus shifted from the storm and the waves to Jesus. He walked on water until he lost focus.
Regardless of what is going on around you… keep your eyes focused on Jesus. He will see you through. The storms can rage and the enemy can attack, but those things will have no lasting affect on you or hinder you in any way so long as you stay focused on Jesus.

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

Working in the chill

  • THE SCENE: Cool and Breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • THA-THANG:
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)

MARY:
ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.

A Moses Original

THE SCENE: 40 and shedding clothes.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Angle Grinders (IC x 5)
Burnie Sanders Back (100ft)
Inchworm Merkins (50ft)
Hand Release Merkins (OYO x 5)
Broad Jumps (50ft)
T-Merkins (OYO x 10)

THA-THANG:
Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
5 Handstand Pushups or 3 Balls to the Wall
5 Pull-ups
10 Angle Grinders
15 V-Ups
20 Iron Mikes
25 CMU Swings
30 Peter Parkers
40 Dying Cockroaches
50 CMU Overhead Press

MARY:
Not Today!

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
Encouraged the men to step out of their comfort and set into leadership.  Whatever fear, worry, voice, or excuses posses them it is NOT from God.  5 verses to prove this:

  1. Matthew 19:26

Has God ever asked you to do something and your response was, “Who, me?” It’s the enemy making you ask, “Who me?” The better question is “Why not you?!” You with God are unstoppable! And NOTHING is impossible WITH God! ”Jesus looked at them intently and said, ‘Humanly speaking, it is impossible. But with God everything is possible.’” (Matthew 19:26)

  1. 2 Timothy 1:7

Battle your fears, stand on God’s truth. The fear felt was not from God, so every time it creeps into your thinking, remind myself, “For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline” (2 Timothy 1:7).

  1. Philippians 1:6

If God calls you to it, He will help you, for His Word promises, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns” (Philippians 1:6).

  1. James 1:5

When we ask for wisdom, God promises He will give it lavishly, “If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you” (James 1:5).

  1. Jeremiah 29:11

Do you ever doubt yourself? Doubt your ability to succeed? Those are not your own thoughts. Those are lies from the enemy who already knows of the plans God has for you, “for I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future” (Jeremiah 29:11)

MOLESKIN:

ANNOUNCEMENTS:

Hang Man

THE SCENE: 35 or so, pretty nice out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats IC, Peter Parkers IC, Ty Fighters IC, merkins IC, mary Katherines OYO x 5
THA-THANG:

Hang man, yes we played hangman. 5 games of it

  • Pick a letter that is incorrect, everyone does 10 merkins, 10 LBC and 10 squats
  • Get a letter Correct, everyone does 4 Mary Katherines in celebration
  • Guess the word correctly, take a short victory lap
  • Just 10 reps of each exercise but with all the wrong letters, we did a lot of reps!
  • Get Hung, do 20 burpees! We did one set, thanks to Hammy knowing the other words

MARY AKA the REWARD for doing so well at Hangman
BEARWAY TO HEAVEN
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
The words we played hangman with were, Guts, Resilience, Integrity, and Tenacity. ALL together makes the acronym for GRIT which was the last word. I hope we all have GRIT in some form or fashion.
MOLESKIN:
As a coach once said, “GRIT is the ability to finish strong”. Don’t just roll across what ever finish line you are crossing, finish strong and all the way through
ANNOUNCEMENTS:Convergence for 5 year anniversary for F3 Knoxville, AYE!