Skid Mark – Page 12 – F3 Knoxville

Shamrock F3 vs. FiA Workout

March 2, 2022 Honeydew

THE SCENE: Shamrock. Weather high 30’s clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 X SSH
10 X Merkins
15 X Forward Baby Arm Circles
16 X Reverse Baby Arm Circles (apparently I lost count)
10 X Tempo Squats

THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise. The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”

F3 List

Merkins
Curls
Overhead Press
Big Boy Sit-up
Snow Angels
Tricep Press

FiA List

Goblet Squats
Freddy Mercury
Plank
Flutter Kicks
Calf Raises
Lunges

MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.

MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.

Find A Dry Spot

February 27, 2022 Steam

[ The Scene ]

Cold, wet, rainy, but Friday

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith
My name is Steam and I‘ll be your QIC this morning
A few things as we begin:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything we do this morning, feel free to do so! But here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
FNGs?

[ Warm o Rama ]

***Everything on a 1 count***

25 SSH
10 merkins
25 SSH
10 squats
25 SSH
10 Rockettes
25 SSH
10 Imperial Walkers
25 SSH

[ The Thang ]

Mosey to the CMU pile

(1) 25s

25 curls (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to CMU site
25 chest presses (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 dips (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 rows (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 incline merkins
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile

Drop CMUs

(Mosey back to AO)

(2) 50s

POC 1: AO
- 50 LBCs
- Run to POC 2
POC 2: Entrance to the school
- 50 calf raises
- Run to POC 1

Rinse + Repeat 3x, for a total of 300 reps on total.

[ Mary ]

Front/Back (100)

10 merkins
10 LBCs
10 Carolina dry docks
10 American hammers
10 mountain climbers
10 flutter kicks
10 pickle pounders
10 shoulder taps
10 cockroaches
10 merkins

Down/Backs

10×4 squats
- Karaoke down/karaoke back
10×4 squats
- 50% sprint + back
10×4 squats
- 75% sprint + back
10×4 squats
- 100% sprint and back

Stretching With Steam (SWS)

[ COT ]

# off — 7

Name o Rama

FNGs — 0

I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you.

1000 Rep Bodyweight Workout

February 23, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	100%	57 ℉	3.9 mi/h	E

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise. 4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary. Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For all the sick and suffering. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Sacrifice For The Lord!

February 9, 2022 Booster

THE SCENE: 29 and felt great in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops (IC) X 10
Cherry Pickers (IC) 4 CT X 10
Overhead Claps X 10 (IC)
Seal Claps X 10 (IC)
Tempo Squats (IC) 4 CT
Mountain Climbers (IC) X 10
Hand Release Merkins X 10
30 seconds of any stretch you need
Mosey to get CMUs

THA-THANG:

CMU Work

20 CMU Squats, Overhead Press, Tricep Extension
Run
20 CMU Swings, Bentover Rows, Curls
Run, Rinse, Repeat

Dora The Explorer – Partner Workout – One Runs While One Exercises

50 Diamond Merkins
50 Big Boy Situps
100 Lunges
100 Hello Dollies (4ct)
150 CMU bench press
150 American Hammers (4ct)
200 Calf Raises
Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time? Of course not. We’re human. We sin. We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16 By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25 Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34 A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9 And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16 Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13 Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

Sign Up To Q/VQ
CSAUP on February 26^th at the Asylum
JUCO Shirt Order

Jailbreak Tour #9

February 7, 2022 Trolley

Welcome Scene: 28 degrees – brrrr dog.
Warmup:
- Windmills
- 10 Merkins
- SSH around parking stalls. (and reverse)
- High Knees
- 10 Burpees
- Kereeokee around parking stalls.
Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
- Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
- @ The Valley of Death : Do 3 Hill to Hill Sprints
- @ Football Field Entrance: Do 20 Wear Wolves
- @ Pull Up bars: Do 20 pull ups
- @ AO Home Base: Do 2 Bear Crawl parking log lengths.
- @ Soccer Field: Do 1 length accross crab walk
- @ Football Field: Do 2 Lengths of Bernie
- @ Fox Lonas First Entrance: Do 20 Smurf Jacks
- @ Church Pillars: Do 10 Handstand pushups
- @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
Wrap Up with Word
- No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful. Help us with doing good for you and doing something that lasts. Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls. Please help us to bare eternal fruit!