F3 Knoxville

Tag: Simmons

Why are we here?

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH
  • 20x Tempo Squat
  • 10x Each direction LBAC
  • Little of this, little of that

THA-THANG:

  • Ascending bear crawls 1 to 13 merkins at curbs
  • Mosey to gas station START POINT
    • 400 Meter run to the end and back
    • 3 Rounds Completed
      • 75 4ct Mountain Climbers
      • 75 Squats
      • 200 Meter to the end of the parking lot
      • 75 4ct Flutter Kicks
      • 75 4ct Overhead Arm Claps
    • 400 Meter run to the AO
  • AMRAP for time – Increase by 5 each round (3 Rounds completed)
    • 5 x Burpees
    • 5 x Gas pumps
    • 5 x 4-Count Shoulder taps
    • 5 x BBS
    • 5 x Merkins
    • 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS:

Action

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

  • 20 squat
  • 20 box jumps
  • 20 lunges (10 each leg)
  • 20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

  • Burpee
  • BBS
  • 2 ct Flutters
  • SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

  • Round 1: Reglar squat
  • Round 2: Al Gore
  • Round 3: Sumo
  • Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Low Angle

THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 (Each direction, each arm)

Tempo Squat x 10

5 Burpees OYO

Overhead Clap x 40 (IC)

SSH x 30 IC
THA-THANG:

Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.

  • 100 Merkins
  • 200 LBC
  • 300 Squat

Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.

Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.

MARY:
8 Counts x 20 IC

Capn Thor

Freddy Mercury

2 min calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:

ANNOUNCEMENTS:

Quarter Mile Bucket O Fun

Damp and humid
F3 WELCOme & Disclaimer

Warmarama-  21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station

  • Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS.  On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s.  This made the return run much slower as all our legs was achin’
  • Fast Bernie to AO
  • Mary:   Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC

COUNT-OFF & NAME-O-Rama-

11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten.  We must remember to show this appreciation to others for acts of kindness and influence.  In turn, be that influence on those where opportunity arises.  Don’t expect anything from it, just do it selflessly as Jesus taught

Moleskin:  prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS: