F3 Knoxville

Tag: Slappy

You vs You #1 (Shamrock)

THE SCENE: 39 degrees and glorious
F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 6,Tempo Merkins, Tempo Squats, Little of this, little of that, cherry pickers

THA-THANG:

Metric Workout #1

(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

 

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

When you finish the Blockees, start back at the top with curls.

 

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

Fellowship mosey back to AO
MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 HIM’s were counted
CIRCLE OF TRUST/BOM:
Essentialism is fundamentally about designing and taking control of your life. The same amount of energy, when directed purposefully, can bring you much closer to your goal. Know the right things you must do, reject everything else and direct your time and energy to create the biggest impact where it matters.

We choose how to spend our time and energy. 2) Almost everything is noise and very few things are exceptionally valuable. 3) We can’t have it all or do it all.

Phillipians 4:8 – Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
MOLESKIN:

ANNOUNCEMENTS:

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.

befamousinyourhome

THE SCENE:

High 30’s and glorious

F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 7 (Downrange HIM picked the number, I was told that was a dirty trick)

3 burpees

Thai Fighters

Cherry Pickers

3 burpees

Hillbilly Squat Walkers

Boxcrawls (4x)

3 burpees

THA-THANG:

Mosey to the retaining pond hill at the first entrance of the school

100 Side Straddle Hops at the road up top/10 Squat jumps in the retaining pond (-10/-1 each round) we got to 50/5 before recovery was called

Mosey to the corner of the school by All Saints Park

50 SSH in the field/5 Walle’s against the building (-10/-1 each round)

Mosey to the parking lot by the father’s house

50 Deficit Flutters first curb/5 heel elevated squats second curb (-10/-1 each round)

Mosey to the Jesus statue

50 Dips at the circle/5 hand release merkins at the light pole (-10/-1 each round)

Mosey to circle lot by the shovel flag across from the football field

50 Gas Pumps on first curb/5 burpees on the other curb (-10/-1 each round)

Mosey back to the AO just in time for 10 burpees as a group

MARY:
None
COUNT-OFF & NAME-O-RAMA
18 High Impact Men / Suit downrange from ATL
CIRCLE OF TRUST/BOM:
“I want to be famous in my home. I want to be my wife’s best friend. I want to be the man, husband, and dad my boys look at and go ‘Man if I could do that every day that would be a great life.’ I want my girls to grow up and go, ‘I love that my dad treats my mom like that and that’s the kind of husband I want to marry.'” – Buzz Williams, Texas A&M Basketball Coach
MOLESKIN:

ANNOUNCEMENTS:

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS: