F3 Knoxville

Tag: Peach

Kraken; Preferred Over Ice

THE SCENE:  Mid 40s; a perfect day to get another day better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

Mosey towards School:
(1) Burpee
(2) Merkins
(3) Overhead Claps
(4) Iron Mikes
(5) Smurf Jacks

THA-THANG: Kraken on Ice

  • (10) Sandbag Clean, Press, Overhead Throw
  • (30) Iron Mikes
  • (50) Air Squats
  • (30) Merkins
  • (15) Burpees
  • (25) Smurf Jacks
  • (50) Overhead Claps
  • (20) Box Cutters

MARY:

  • Dr. W’s
  • Monkey Humpers
  • Pickle Pointers
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
7 showed up to battle the Kraken
CIRCLE OF TRUST/BOM:

Acts 2: 42-47:

They devoted themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone was filled with awe at the many wonders and signs performed by the apostles. All the believers were together and had everything in common. They sold property and possessions to give to anyone who had need. Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.

MOLESKIN:

Why was the early church in Acts 2 so effective? What traits, characteristics, and actions defined them and drew people in?

  • They gave to all who had a need
  • They were kind, generous, humble and servant hearted
  • They were intentional and deeply committed to one another
  • They gathered in homes, sharing meals, quality time, and friendships
  • They met in public places showing acts of mutual kindness, sharing everything they had, supporting, and taking care of one another.

What is so different with the men of F3? I see the above listed characteristics on display every time I post for a workout at F3…so;

  • Do you tell others about your experiences with F3?
  • Do you hold your friends, family, co-workers accountable to live at a higher standard?

ANNOUNCEMENTS:
Drifter leading the way with a community trash pick-up beatdown and fellowship breakfast this Saturday! 11/13/21

Sprinting is the New Jogging

THE SCENE: A clear brisk morning.  Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 Side Straddle Hops
  • light jog to end of both basketball courts
  • Butt kicks to end of one basketball court, high knees back
  • Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed.  Then separated the pairs into two team for a few sprinting/running competitions.  Loser of each competition had to do 16 burpees.  The winner did side straddle hops until the other team finished burpees.

  • Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member.  The object of the game is to catch the other team.  Those not running were to do side straddle hops until their turn.
  • Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos.  The object was to return each block, one by one, to the other side and reassemble the “F3”.  Teams could do 10 burpees to bring back 2 pieces in one trip.
  • Game 3: No man left behind – Took a mosey across the bridge.  One HIM from each team ran the distance of 5 light poles are returned to their teams.  While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins.  One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs!  Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously.  When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do!  Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler.  10 of us are off to a good start!  Keep it up!

Battle Rope

THE SCENE: Low 50’s & misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC, Windmills, Tempo Merkins, Imperial Squat Walkers IC, Tempo BBS, LBAC IC, little this little that, mosey

THA-THANG:
One PAX member would do rep count of battle rope exercise while other members would do a circuit until the battle rope reps were complete and switch.

  • Battle Rope: 50 alternating, 40 slams, 30 body toss, 25 inward circles, 25 laterals
  • Merkins
  • Goblet Squats
  • Curls
  • BBS
  • curtsy squat
  • chest press
  • back scratchers
  • WW2

All 7 members made it through 5 rounds & got around the Apex twice for a breather.

MARY:
PAX Roulette in order of respect (Hammy, Woodshack, Swerve)… sorrry peach
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There’s a gap between the life you want and the one you have. You can’t have both.

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Imperial squat walker 4 ct x 10

THA-THANG:
Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees

**ALL HEARTS DOUBLE THE REP COUNT**

Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

MARY:
Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
MOLESKIN:
Throwback to Moses beatdown at Bombshelter
ANNOUNCEMENTS:
Saturday joint effort with Fia for Halloween get together at bombshelter

30 30 30 GO!

THE SCENE: chilly. Around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubhumping by Chumbawamba. SSH throughout. Do a berpee each time they sing “get knocked down”. Then a little stretching.
THA-THANG:
30 reps of 3 exercises then run the ladders and crawl back to start. 13 min timer for each round to make room for some musical intermissions.

  • Round 1 | Curls, Dead Lifts, Courtesy Lunges, Side to Side, Ape shuffle back
  • Thunderstruck intermission
  • Round 2 | tricep extension, bent row, goblet squats, front to back, Bear Crawl back
  • Round 3 | shoulder press, single leg dead lift, side lunge, side to side, crab walk back

MARY:
Cool down lap in the park. Bring Sally up but with legs at 6 inches for down and at 45 degrees for up.
COUNT-OFF & NAME-O-RAMA
3 Amigos!
CIRCLE OF TRUST/BOM:
I have been thinking about the idea that there is a great cloud of witnesses who have gone before us. There are folk who have been through hard times before us and still struggled, but trusted Christ through that struggle. In particular, there is this cool little book that has neat daily devotions written by hundreds of people I have never heard of, yet I can see that they walked close to Jesus day by day. Just a reminder to me to keep walking and trusting. You never know if we will be that encouragement for someone who comes after us.

MOLESKIN:

ANNOUNCEMENTS:
Coffeteria produced some cool service/fellowship ideas. Be on the lookout!