F3 Knoxville

Tag: Rep Sleepy

Speedway Long Ladder

THE SCENE: Another perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; Tie Fighters (F/B) x10; Tempo Squat x10; Tempo Merkin x10; Mosey to can trailer as our starting point

THA-THANG:

Ladder style workout over a longer distance, worked up and down the ladder almost twice with different exercises on each trip.

Round One:

Can Trailer – Iron Rocket x10

Dumpster- Monkey Humpers (4-ct) x20

Pavilion – Step Ups x30

Soccer Field – Imperial Squat Walker (4-ct) x40

Pathway Past Field – Ballerina Squat x50

Soccer Field – Imperial Squat Walker (4-ct) x40

Pavilion – Step Ups x30

Dumpster- Monkey Humpers (4-ct) x20

Can Trailer – Iron Rocket x10

Round 2:

Can Trailer – Burpees x10

Dumpster – Dancing Bear (4-ct) x20

Pavilion – Dips x30

Soccer Field – Crab Cake x40

Pathway Past Field – Merkin x50

Soccer Field – Crab Cake x40

Pavilion – Dips x30

MARY:

Dancing Bear x20; Burpees x10; Australian Snow Angel x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIM including FNG “Burnout”

CIRCLE OF TRUST/BOM:
Isaiah 40:30-31

MOLESKIN:
Pray for Trousers as he is looking for a job; Rep Sleepy traveling; Praise that Pennies’ daughter made it home

ANNOUNCEMENTS:

2.0 workout at Bomb Shelter on 6/25 at 8:15. Convergence on 7/2 at JUCO.

Quacken Dice

THE SCENE: A perfect morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Copperhead Squat x10

THA-THANG:
PAX roll a 12 sided die to determine what exercises they will do. Keep rolling until Q calls recover.

  • 1 – Bear Crawl to cone, Crawl Bear back
  • 2 – Burpees x10
  • 3 – Big Boys x20
  • 4 – Bobby Hurley x15
  • 5 – Crab Walk to cone and back
  • 6 – Carolina Dry Docks x20
  • 7 – Crab Cakes (4-ct) x20
  • 8 – Copperhead Squat x15
  • 9 – Lunge to cone and back
  • 10 – Alternating Shoulder Taps (4-ct) x20
  • 11 – Australian Snow Angels (4-ct) x20
  • 12 – Apolo Ohno (4-ct) x20

MARY:
Afterburner (Overhead Claps 4-ct x50; Seal Claps 4-ct x25; Grady Corn 4-ct x25)

Hello Dolly x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM in the gloom

CIRCLE OF TRUST/BOM:

“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

‭‭Ecclesiastes‬ ‭4:9-12‬

F3 is meant to provide us men that will help us when we fall. We are meant to be in community with others. We all need those guardrails that we can’t provide for ourselves. Be willing to let others speak into your blind spots.

MOLESKIN:
Pray for Switchgrass and Rep Sleepy as they travel next week

ANNOUNCEMENTS:

Convergence at JUCO on 7/2

Shoelaces Shuffle @ Speedway

THE SCENE: Humid, but just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around Church
20 seconds on 5 seconds off:
Modified Squat Twist
Modified High Jump
Modified Hostages
Modified Sneaky Gorillas
Mosey around Church
THA-THANG:

2 Rounds, plus some work at the end. First round is full length, second round shortened bear crawl/crawl bear distance and cut sit-thrus from 10-1 to 3-1

Round 1:
Start with 10 Sit-Thrus (bear crawl position, twist lower half of body, bringing right knee to left side, then switch, each twist is 1), stand up
Squat twist (squat down, explode up, and twist lower half of body explosively either right or left) one direction, squat twist opposite direction
High jump (squat down, explode up into air, bringing knees up)
Bear Crawl 2 parking space widths, stand up
Squat Twist
High Jump
Crawl Bear (backwards bear crawl) back to start
Rinse repeat to 1 sit-thru

Round 2:
Start with 3 Sit-Thrus, stand up
Squat Twist
High Jump
Bear Crawl 1 parking space width with CMU, stand up
Squat Twist
High jump
Crawl Bear back to start with CMU
Rinse Repeat to 1 sit-thru

Mosey around church

30 seconds on 10 seconds off (became more like 15-18 seconds off)
Sneaky Gorillas (side-to-side)
Hostages (squat down to thighs parallel with the ground, hands in the air, bounce between parallel and below parallel)
Gorilla Forward, Gorilla Backward
Bear Crawl 3 steps forward, Crawl Bear 3 steps backwards

Cool-Down
15 Seconds per stretch
Feet slightly shoulder width apart, hands together, stretch middle, left, and right
Butterfly stretch
Hip Flexor stretch, right and left
Should stretch, right and left

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 13: 1-12, we work with people and live with people day in and day out that frustrate us or we don’t get along with. In this passage we see Jesus washing his disciples’ feet, including Judas who betrayed Him. He loved Judas, despite what he did, and served him. May we, as men of God do the same to all those around us. Ever remembering that we are here to serve others as Jesus did. Matthew 10:45 reminds us that Jesus came to serve, not to be served.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on July 2nd. Aphasia Awareness Walk at Church Street United Methodist Church

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.

Deck of Death Speedway Edition

THE SCENE: Mid-60s, cool but not too cool, great weather for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Pickers x5, Little This, Little That, Michael Phelps
THA-THANG:
Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use monkey bars to hold at 90 degrees pull-up while remaining PAX do Bent over Rows which is back parallel to ground and bring CMU up to chest)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Blockees (modified for whole group to Merkins after almost 75 blockees in 15 minutes)
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

MARY:
Hold plank for time
COUNT-OFF & NAME-O-RAMA
14 HIMs with 2 FNGs – Outhouse (FNG Welcome!), Trousers, Doctor, Hooiser, Malfoy, Cow Patty, Halfday, Pennies, Shenanigans, Streaker, Rep Sleepy, XYZ (FNG Welcome!), Doppelganger, Grouch
CIRCLE OF TRUST/BOM:
Building from Trousers word on Tuesday.  As men, we feel as if we are not allowed to be vulnerable; that we have to pick ourselves up by our own bootstraps and do it alone.  YHWH never meant for us to go it alone in this world as Ecclesiastes 4:9-10 says.  It is hard to open up because we do not want to be seen as weak or be judged for our failures.  However, there is some comfort in knowing that what we are experiencing, other man have experienced or suffered through as well.  You are not alone.  We need to stop pretending like we are and that we are the only ones who have experienced the things we have experienced when there are plenty of guys out there and can just say, “I hear ya man!  Life sucks!”
ANNOUNCEMENTS:
#thespeedway launch on Saturday from 6A – 7A!  Woop woop!  Convergence, July 2 @ JUCO.  No other beatdowns in Knoxville area on this day.  Go to JUCO or stay in the fartsack (psst, we’d prefer you come to JUCO).