F3 Knoxville

Tag: Shooter

Fabulous 40

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do.  I haven’t got them all done, but I have been fortunate to do quite a few.  In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice.  I do not think she got to do all the things she wanted to do.  I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do.  Let this be a reminder to all of you do not put off the things you want to do until later.  We are not guaranteed any definite time on this earth, so make the most of it.  Hug your wives and kids, but also get out there and live your life.

 

Also welcome Abscess Jr…. aka Sleepwalker.

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Truck Stop Trail

The Scene:
46 degrees…perfect weather for some work to be done

Warm up:
SSH
Rocketts
Little of this and thats
5 burpees

“The level of your commitment is measured by what it takes to stop you.”

Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field

At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times

Mosey to the bottom field hill up from the  baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.

Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.

Mosey to AO
No time for Mary

Count off and name-o-rama

BOM:
“The level of your commitment is measured by what it takes to stop you.”

What stops you? Fear? hardship? Pain?

With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

Moleskin: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.

Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow

 

Back to the Basics

  • THE SCENE: 40 degrees and cloudy.  Much warmer morning than previous
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC x15
  • a little Michael Phelps
  • Tempo squats IC X10
  • a little of this and that

THA-THANG:

Route 66-11 cones set up along the road.  1st cone 1 rep and add 1rep after each cone.  Last cone will be 11 reps last cone.  66 total reps per excercise.

1st round – Burpees, 2nd round – squats, 3rd round-merkins

  • Mosey to Materdorn (horn?).  7s 1 rep (jump squat) bottom and to light pole 6 reps (Carolina dry docs).  Back to bottom 2 reps and back to light pole 5 reps.  Always a total of 7s Rinse and repeat.  Finish when 6 reps on bottom and 1 up top.
  • Finished with sprint to top of hill.
  • mosey to road.  Suicides 1st round 50% to 1st light pole and 100% to 2nd pole.  2nd round Bernie sanders suicides.
  • Mosey to another hill.  Crab walk or lunges to top and finish with 20 sit-ups.  Back down and lunges Or crabwalk to top finish with 10 sit-ups.
  • Back to AO.  Finish with 25x flutter kicks

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:

As someone who has struggled with depression I challenge all HIMs to seek those who may struggle with these disease.  A lot of times you may not realize they are going thru this.  So this holiday season talk to your family, friends, co-workers, and your kids.  Say hello to those you may not necessarily hang out or talk to.  A simple hello can be such a powerful gesture.  If someone you suspect is going thru depression invite them to church or an F3 workout.  I have been blessed to have been led to  F3 knoxville.

ANNOUNCEMENTS:
Inner city 2.0 workout this Sunday at 2pm at the Wesley house.  All F3 and non-F3 guys welcome.  See Tank for further information.

Lunge-o-Rama

THE SCENE: 41 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

Partner-Up (Size doesn’t matter)
300 Jump Rope Buy-In
DORA: 2 Rounds
Partner 1: Suicide Lunges on Tennis Court
Partner 2: Merkins, SideSquatSwing, Air Squats, KettleBell Swings
300 Jump Rope Buy-Out
Team Mosey – Short Run
Mosey to Flag, Circle-Up for Mary

MARY:
A little Mary…but not much.
COUNT-OFF & NAME-O-RAMA