F3 Knoxville

Tag: Pinocchio

It’s all about the Benjamin’s

THE SCENE: A crisp and clear 23°

WARM-O-RAMA

No warm up, just straight to business
F3 WELCOME & THA-THANG:

Today’s workout was brought to you by the number 100.
3 circuits of 4 exercises. 1st 3 exercises of each circuit is 100 reps each, the 4th exercise is 10 reps.

Legs:

  • Lunges
  • Squat Jacks
  • Speed Skaters
  • 8ct Body builders x10

Chest/Shoulders:

  • Merkin
  • My Climbers
  • Overhead Claps
  • Big Boys w/CMU OH Press x10

Arms:

  • CMU Curls
  • CMU Rows
  • Dips
  • Pull Ups x10

Those that made it to round 2: 50 reps of the 1st exercise from each circuit, 50 of each 2nd exercise, etc.

MARY:
100 second wall squat and 100 second Boat
COUNT-OFF & NAME-O-RAMA
8 men rolled out of their cozy beds and braved the cold.
CIRCLE OF TRUST/BOM:
As we receive gifts it’s our duty to multiply those gifts and give to others. People all too often focus on finances when the word Give comes up. We have the ability to gift time, support, advice, love, or even aomething as simple as a listening ear. We have many that have poured into each of our lives at different times to help build who we are today, and we will all need support again in some fashion. Don’t let those blessing stop with you.
MOLESKIN:

ANNOUNCEMENTS:
Forgot to mention Moses moving day December 8th.

Rust Never Sleeps

THE SCENE: 32 degrees, overcast skies, light north wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, TN Rocking Chairs followed by jog, sprint, skip across parking lot.

Mosey to the ball field hill to crab crawl down and bear crawl up – started with 6 burpees at top and decreased by 1 burpee until complete at the top with 1 burpee.

Mosey to the grinder.
THA-THANG:
Three stations in the 1/4 mile short loop:

CMU Station: Lunge dead lifts x12 per arm, Bent rows x12, Squat to OH lifts x12, Upright rows x12, and American swings x12.

Sprint across grinder and do Dips x24, Steps ups x24, and Pull ups x12.

Run to bottom apex of 1/4 mile loop and do Merkins x12, BBS x12, and Dry docks x12.

Run up to the CMU station and repeat as time allows.

MARY:
Little baby crunches in sets of 25 with 10 seconds rest between set until time is up.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:
The songs of the day were My, My, Hey, Hey (Out of the Blue) and Hey, Hey, My, My (Into the Black) by Neil Young.  They were bookend songs to his 1979 album “Rust Never Sleeps.”  He wrote the songs out of his concerns that he was becoming obsolete as a performer.  The electric version (final track) really kicked his career back into gear and is often referred to as the precursor of grunge rock by artists such as Nirvana, Pearl Jam, Smashing Pumpkins, etc.

I use these songs today as a reminder that rust never sleeps.  We all can rust – we all can just fade away.  Obviously, F3 helps us to keep from rusting away physically through the first F.  Through Fellowship and Faith we can also counteract the rust that tries to creep into our mental and spiritual lives.

God has given much and God requires much of us.  One of my favorite Bible passages about this is from Ephesians 6:10-20.  In particular Verse 13, “Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”

Remember, rust never sleeps!

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

Moses is moving and needs some help on December 8th and posted an event on F3 Alcoa.

777’s 🎰

THE SCENE: Mid 40s, damp but not raining the whole time.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Jog across and back
Side to side merkins x 10
Jog across and back
Side plank merkins x 10
Jog across and back
Diamond merkins x 10
THA-THANG:
3 rounds of 7’s on Crumpet
1. Side to side merkins 2-count/American hammers 4-count
2. Side plank merkins 2-count/Big boys
3. Diamond merkins/Scissors 2-count
Bears and blocks suicides
Bear crawl and place CMU at first turn, leave it and run back. Do 1 round, single count of the following exercises when back at bottom of suicide.
1. Side to side merkins/American hammers x 10
2. Side plank merkins/BBS x 10
3. Diamond merkins/scissors x 10
Keep advancing the CMU out to next turn. Bears and blocks back to the end.
MARY:
American hammer 4-count x 15
Big boys 4-count x 10
Scissors 4-count x 15
COUNT-OFF & NAME-O-RAMA
5 men conquered the fartsack on a rainy morning!
CIRCLE OF TRUST/BOM:
Talked about not only working hard after a holiday of eating big but always pushing yourself out in the gloom. Always striving for 1 more rep. Always pushing to keep up with your battle buddy up the hill. Continually push to continually improve.
MOLESKIN:
ANNOUNCEMENTS:

Puppies need their sleep too

THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER

yep, Mr Rogers did that
WARM-O-RAMA:
MR Rogers got us going with

Ssh x 20 ic

dancing bear merkins x 10

tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off

  • We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
  • 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
  • We got in about 4-5 rounds
  • snorkel took over for a full round of captain thors,

MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax  . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:

mission to plant, grow and serve small workout groups for the invigoration of male community leadership

happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 problems plus one

THE SCENE: 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One Rep of each exercise

Star jack, merkin, squat, bbs, cmu curl , cmu press
THA-THANG:
99 Problems

  • Perform 99 reps of each exercise. After completion of exercise, run a lap before starting the next . Exercises were
  • Star jacks, merkins, squats, big boy sit ups, cmu curls , cmu presses.
  • If you finished early , Lunge half way down the grinder , jog to end , 10 HR merkins , 15 rows, Jog back , rinse and repeat till everyone is done

MARY:
Hello dolly x 12 ic
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give thanks of course but if your in a leadership role, give thanks to the men and women that work for you. Yes, they do what they are supposed to but you can still give thanks and appreciate their efforts even if it’s part of their job. Giving thanks can go a long way if you just recognize and thank the efforts of your employee or anyone for that matter MOLESKIN:
We  have 99 problems but don’t let giving thanks be one of them . Give thanks this week but through out the year
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.