F3 Knoxville

Tag: Scooter

Dealers Choice at the Equalizer

THE SCENE: not as humid.  fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

  • Hearts = merkins
  • Diamonds = pull-ups (if at playground) or burpees
  • Clubs = flutter kicks (4-count)
  • Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace.  It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance.  On good days, we become proud and think God owes us.  On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ.  God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

Double A

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog over to the playground
THA-THANG:
Deck of cards

  • Clubs – big boys
  • Diamond- merkins
  • Spades – squats
  • Hearts – body builders
  • If any suite of 2-6 was drawn , sprint the field and back and perform pull ups as per number in the card
  • face cards 10 reps
  • ace -20 reps
  • joker – dealer choice of abs 20 -4ct

MARY:
Scissors

crunches

side crunches
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Double A= attitude and adversity

when adversity strikes , what’s your attitude ? The mind is powerful and having a positive mind can take you much further than the opposite

MOLESKIN:
Watch 50/50/50 on Netflix !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.

Burn the Wet Wood

THE SCENE: 48 and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20

Cherry Pickers IC x5

‘Mericans IC X10

Mountain climbers IC x10

THA-THANG:

CMU Exercises
Ratchet Squrls = Ratchet squat curls
French Military Squats
Stocky Balboas = weighted Rocky’s
Lunging Tricep Extensions
Blocky Hurley’s
BURN OUTS
250 of each
Start wherever you want, finish wherever you want – but once you start an exercise you have to finish it!
When you burn out either arms or legs, run to the tennis courts and grab a ball. Do what it says x 10. Run back and start where you left off.
Dodgeball – we have balls, if you get hit you do the exercise x10. If you catch it they do it x20.. Once the exercise is done you join again

COUNT-OFF & NAME-O-RAMA

Junk, Mayberry, Sparky, I-beam, Hot Tub, Scooter, Snitch, Abacus, Waxjob
CIRCLE OF TRUST/BOM:

– Recapped the story of Elijah
1 Kings 18
God is the igniter of wet wood. Sometimes the wood is wet because of our circumstances, or our environment. Sometimes it’s wet because of relational issues, or our internal crapola. Sometimes it’s wet because we have been pouring buckets of water over ourselves with our own decisions. Whatever the reason, He is the igniter of wet wood. Sometimes He even wants the wood wet for His Glory, just to show that it’s only Him who could have done it. So even if you feel like you’re dealing with wet wood, ask for the fire!

.
MOLESKIN:
We spent time praying for Wallball’s dad who is getting a consultation for a heart transplant today..
ANNOUNCEMENTS:
None.

March Madness

THE SCENE: 49 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
Cherry Pickers x 16 IC

Big Arm Circles F/B x 16 IC

SSH x 16 IC
THA-THANG:
17s (March Madness Theme: 1-16, 2-15, 3-14….)

  • Bobby Hurleys at the Top
  • Mahktar N’Diayes at the Bottom

Suicides with 8-Count Body Builders

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
David vs Goliath story shared from I Samuel 17. David selected 5 smooth stones to kill the Philistine. God places stones/things in our life to fight with. David May seem brash and cocky but he recalls God’s faithfulness in the past and claims this for future success.
MOLESKIN:
Wagon Wheel turned in an all-American performance. Great group of men- worked hard and encouraged each other along the way!
ANNOUNCEMENTS:
The Equalizer launches Monday-Wednesday workout options starting April 1 (keeping Saturday option. Mon-Wed-Sat)