F3 Knoxville

Tag: Pinocchio

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

CMU Friday

THE SCENE: Well it’s cold 🙁
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 Tempo Squat, 8 x Tempo Archer Squat, LBAC’s, 10 4 Count Mountain Climber
THA-THANG:
CMU – Sea Biscuit

  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 1 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 2 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 3 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 4 Lap

MARY:
30 Second High Plank, 30 Second Low Plank, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Butterfingers, Hammy, Hotsquat, Pinnochio, Rep Sleepy, Hot Squt
CIRCLE OF TRUST/BOM:

Why do we give F3 nicknames, and what’s in a nickname?

I’ve been thinking about this for a while, and it often comes up during the workout.  Usually the comment is something like, “What ever happened to that guy named Terminator?  That guy sure had a cool nickname.”.  Honestly, we’ve had some pretty nasty nicknames, Code Brown, Abscess, Tinkle, Hotsquat…the list goes on.  None of the names are particularly vicious, but they require a bit of thick skin to bare.  That brings me to the point of the nickname.  F3 teaches us many things.  Among them is physical and mental toughness.  This nickname is sort of F3’s way of sorting people at at the get go.  If you don’t have a sense of humor and maybe even the humbleness to bare your nickname you’ve probably found yourself at the wrong place.  Doing burpees in the rain or bear crawling down the street in the summer heat is not your thing.  Your nickname reminds you that, whoever you are outside of F3 you are same as everyone else when you’re here.  So, stay strong and humble, and let’s take this into consideration each time we have an FNG step into the circle.

 

Butterfingers

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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

strong and courageous

THE SCENE: 62 Degrees and quiet at the park
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(10) Side Straddle Hops (IC)
(5) Stretching Inch Worm Merkins (OYO)
(5) Tempo Pulse Squat (IC)
(3) Around the World Merkins (OYO)
(5) Groiners (IC)
THA-THANG:

Pax begin with (20) Groiners and run to the next cone

*Roll the Dice*

  • If Even number:
    • Complete (10) Dimond, Regular, and Wide Merkins
    • Continue to next cone on track
  • If Odd Number:
    • Complete (15) V-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track

If Even Number was Rolled and after you completed the merkins run to the next cone:

  • Burpee Broad Jump to next cone
  • (20) BBS – Run to next cone

*Roll the Dice*

  • Even number
    • Complete (20) Feet on fence decline merkins
    • Continue on track
  • Odd
    • Complete (20) WWII Sit-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track
  • If Even Number was Rolled and after you completed the Decline Merkins run to the next cone:
  • (5) Around the world merkins – Run to next cone
  • Start Over and Continue for Time

MARY:
30 Sec Plank
COUNT-OFF & NAME-O-RAMA
4 Men Put in the Work this Morning with a Special Appearance Mr. Rogers just walking through the neighborhood.
CIRCLE OF TRUST/BOM:
Many people think that prosperity and success come from having power, influential personal contacts, and a relentless desire to get ahead. But the strategy for gaining prosperity that God taught Joshua goes against such criteria. He said that to succeed Joshua must (1) be strong and courageous because the task ahead would not be easy, (2) obey God’s law, and (3) constantly read and study the book of the law – God’s Word. To be successful, follow God’s words to Joshua. You may not succeed by the world’s standards, but you will be a success in God’s eyes – and his opinion is most important.
MOLESKIN:
Joshua 1:5-9 No one will be able to stand against you all the days of your life. As i was with Moses, so i will be with you; i will never leave you nor forsake you. Be strong and courageous, because you will lead these people to inherit the land i swore to their ancestors to give them. Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go. Keep this book of the law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have i not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

ANNOUNCEMENTS:

Be the beep

THE SCENE: The rain had held off just enough to give us perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tabbta. 4 min. 10 rounds 20 seconds on 10 seconds off switch every round- regular Merkins, half burpee, diamond Merkins 

THA-thang

20 min

Part A- 10 pull ups/body rows, 10 Merkins, 10 step ups, 10 dips

Part B- 5 IM, 5 Grave digers- burpee EMOM every 2 min do 5 burpees. Repeat till part a is done.

15 min

Part A – 10 block squats, 10 curls, 10 squat press

Part B- 5 Swings, 10 Sit ups- EMOM 2 min 4 wind sprints

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 things touched on. First find something you want to get better at and then put forward deliberate practice towards improving in that area. We can’t just say I want to be better here or there and devote little time to it.

I’m also reading the Difference Maker by John Maxwell. First area he talks about is your attitude and how your attitude can affect both directly and indirectly your ability to be a difference maker.

MOLESKIN:
ANNOUNCEMENTS:
There has been a suggestion to do a care package for Avocado. Will work on setting that up.