F3 Knoxville

Tag: Rep Sleepy

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Brick by brick

THE SCENE: Low to mid 50s, perfect workout temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 5

LBAC reverse IC x 10

Brick front raises IC x20

Brick lateral raises IC x 10

Brick OH press IC x10

THA-THANG:
PAX grabs two bricks per person and moseys to church parking where they battle buddy up. DORA as follows: one buddy performs 100 Hallelujah Squats with bricks, 100 American Hammers with bricks 2CT, and 100 high plank to row with bricks 2CT. Other buddy takes bricks and Hallelujah Lunges to first median where they perform 10 front raises and 10 lateral raises with bricks. Hallelujah Lunge to next median and perform 15 BBS with bricks behind head or press out in front of chest. Run back and trade off with battle buddy.

Circle up and perform Sally Up with bricks in hands.

Bataan death Indian run around church parking lot where last person in line drops off and performs 5 Brickees, taps last person to drop off, and continues to run to the front of the line. 2 laps completed around parking lot.

Mosey back to grinder with bricks jamming to “Brick House.”

MARY:
BBS with bricks IC x 10

Ring of fire passing one Brickee around the circle while rest of PAX performs high plank, mountain climbers, and Peter Parkers.

Finish out last 15 seconds with LBCs to close.
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Easter has come and gone. It’s always been one of my favorite holidays. I’ve always been a very stubborn and found it difficult to forgive others who have wronged me in the past. I think this is why I am drawn to Easter because it is a time for forgiveness. Stripped, bound, beaten and crucified, Jesus called for God to forgive those who persecuted him. In times of distress and during the trials of our own lives, may we have the love and resolve to forgive those who have wronged us.

Jesus died on the cross to forgive all humanity of their sins including past, present, and future sins. Although we are imperfect beings, I think we can draw from this act of love and forgiveness. Jesus calls for us to love our enemies and forgive those who have trespassed against us. May we all put our judgement aside and live into this moving forward and become more Christlike.

We are Easter people. Spread the Good News.

MOLESKIN:
Luke 23:34

“Father, forgive them for they do not know what they are doing.”

ANNOUNCEMENTS:
Drifter moving party Saturday.

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.

BACKBLAST 4/13/21 “BOMB SHELTER”

Warm-O-Rama:

Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Curls
Slo Mo Throws
Halo
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:

Parcore

Mary:

One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches
Absolutions

CoT:

When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

The Mental Grinder

THE SCENE: 55, clear sky’s. apparently there was a storm no one knew about because there was a huge tree laying in the middle of the AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein sideline to sideline
  • walking quad stretch with hand raise- side line to sideline
  • Lunge with twist- side line half way
  • side lung L/R rest of way to other side line
  • Mosey to Spaghetti Hill
    THA-THANG:
    Bill Murray at Spaghetti Hill- Complete the exercises than run to the top of the hill and jog back down. Rinse and repeat for time- 25 min
  • 10 Merkins
  • 10 Squats
  • 10 BBSU
  • 10 Burpees

Mosey Back to Grindstone- stopped at park entrance to complete the Mary
MARY:
2 Min Tabata ( due to time)- Switched between Boat to Cannon and Starfish Crunches – 20 seconds work , 10 seconds rest. switching experiences each time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership, its what F3 is built one. Yes we are here to get stronger and improve our fitness but the main goal is to build community leadership. Often people wait to be told to lead, however if you are waiting to be told to lead its to late. I found a wonderful quote this morning that really shows this principle. “A position of authority is neither necessary nor sufficient for the exercise of leadership”-Eric Werkowitz

Don’t wait to be told to lead, find those voids of leadership and fill them. no mater if its at work, home, family or community. Be bold.
MOLESKIN:

ANNOUNCEMENTS:
Regional Nan’tan from Tri-County will be leading beatdowns on 4/13 and 4/14. Bring a CMU to the Arsenal on Wednesday.

Maximum Route 66

THE SCENE: Weather = good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s and the classic Cherry Picker
THA-THANG:
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
8 Total!
CIRCLE OF TRUST/BOM:
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal shirt order going on!