F3 Knoxville

Tag: Slappy

Attack Resolutely

The Scene

34 degrees and beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground.  Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)

Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.

Sneaky Gorilla the length of the parking lot headed back to campus

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.

BLIMPS once we are back to the AO

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269

“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq

Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.

MOLESKIN:

ANNOUNCEMENTS:

STREET HOPE PROJECT

Help us support the fight against human trafficking.  Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org

Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details. 

Mechanotransduction

THE SCENE: 35 degrees and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10x reverse baby arm circles in cadence

10x cherry pickers in cadence

50x side straddle hops in cadence
THA-THANG:
Assfault’s AO Assault (4 rounds, 6 stations, 1 min work of 1 exercise at a station, 20 seconds to bear crawl to next station)

  • 8 count bodybuilders
  • Flutter kicks
  • Burpee mountain climbers
  • Burpee into squats
  • Hello dollys
  • burpees

COUNT-OFF & NAME-O-RAMA
18 men 2 FNGs Assfault mermaid Cheat Sheet Dumpster Dive Flower Pot Anchorman Fabio In and Out Brick Trolley Corona Weight Baby Boomer Betty Slappy Interpol Osteen Apollo 2(FNG) Vanna (FNG)
CIRCLE OF TRUST/BOM:
Mechanotransduction is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. As members of the pax we introduce stimuli to each other at beatdowns and in our communities and stimulate growth. As iron sharpens iron, so one person sharpens another Proverbs 27:17

ANNOUNCEMENTS:
AO launch March 6 in Blount county at the arsenal

Update on prayer

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

MARY:
15 Freddie Mercury, protractor
COUNT-OFF & NAME-O-RAMA
8 including Colonel from Johnson City
CIRCLE OF TRUST/BOM:
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!
MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. 2 This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there. 

 

RISK

THE SCENE: 54 AND OVERCAST!

DISCLAIMER: 
Welcome F3 (Fitness – Fellowship – Faith)
Slow Squats OYO during Disclaimer: Snaggletooth – not a professional, FREE workout, MODIFY as needed, COVID PRECAUTIONS, Cell phone in case of emergency.

Warm-o-Rama
1. SSH – 10 x 4 IC
2. Imperial Walker – 10 x 4 IC

3. Baby Arm Circles – 10 x 4 each side IC

4. Tempo Merkin – 10 x 4 IC
5. Mountain Climbers – 10×4 IC

Follow the Leader – mosey, side-step, karaoke, hi-knees, butt kickers to Amphitheater – Mucho Chesto (10 merkins + 10 werkins + 10 diamonds + 10 stagger right + 10 stagger left)

Mosey to Recruiting Center – 5 burpees in parking lot – 1 CMU/PAX

THE-THANG 
1. GOOD MORNING

  • 10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 SINGLE-LEG SQUAT (BOTH SIDES)
    10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 PLIO-MERKS (EACH SIDE)
    10 SINGLE-ARM ROWS (EACH SIDE)
    10 GOOD MORNINGS (CMU BEHIND HEAD)

2. CMU 4 Corners   (BORROWED FROM STEAM AND TWEAKED – THANKS STEAM!)

  • Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
    Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
    Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
    Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

Mosey back to Shovel Flag for time.

**Didn’t have time for these little beauties here – but believe you me, they are a-comin’.***

3. 4 STATIONS:

  • 1. 20 Pull-ups (TIME KEEPER)
    2. TIRE FLIP
    3. CMU THRUSTERS
    4. CMU LUNGES
    ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

4. Nickel/Dime/Quarter x2 – PAX mosey to Amphitheater

  • Round 1
    5 Dips
    10 Box Jumps/Step-Ups
    25 1-leg squats on bench
  • Round 2
    5 1-leg squats on bench
    10 Dips
    25 box jumps/step-ups

MARY: PAX choice

COT – RISK.

I’m not a natural risk-taker. But in this season of Lent, I’ve been challenged to risk something that brings me closer to God, that makes room for Him. You see, risk requires faith. Faith pleases God. Hebrews 11:6 says, “Without faith, it is impossible to please God.” Faith is the only thing that has ever impressed Jesus. Look at Jesus’ interaction with the Roman centurion (Luke 7:1-10). Check out Mark 7:24-30 to see Jesus’ most uncharacteristic interaction with a Syrophoenician/Canaanite woman – as if he was just pressing her faith to keep risking, keep trusting that He is exactly Who she thinks He is, and can do exactly what she thinks He can do. Will you risk courage in a decision, vulnerability in an important relationship, leadership in a situation that requires it, making the tough call even if it costs you personally?

Father of the modern missionary movement William Carey’s motto: “Expect great things from God. Attempt great things for God.”

Lent is here – Spring is coming. What will you risk IN FAITH moving into the new season?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.