F3 Knoxville

Tag: Smoky

Deck of Death

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossey to the Thunder dome. Circle up.

20 x ssh

10 x imperial squat walker

5 x cherry picker

20 x merkins

THA-THANG:
Deck of Death – War Style

Split up into 2 groups.  each member of the group battles the corresponding group member and pulls a card for the deck of death. High number wins. High number can either choose to do exercise on the card or take a lap. Up to the winner to decide.

Each card has a exercise on it. Royals are 25 repes. Singles are the number plus 10. Ace are 100 reps. Jokers = 25 Burpees ( pax loved this )

Rince and repeat until time is called
MARY:
10 x WW2 sit ups ( thanks Madoff)

20 x Flutter kicks

20 x Merkins

CIRCLE OF TRUST/BOM:

Win the AM battle. Get those feet out of the fartsack and get better in the gloom.

https://www.goodmorningamerica.com/gma3/video/faith-friday-fitness-fellowship-faith-make-f3-91516568

 

 

ANNOUNCEMENTS: 

Bro-Olympics

https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

 

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

Wait a Minute… This is Basically Just a Run!

THE SCENE: Lower humidity is a God-send

F3 WELCOME & DISCLAIMER Check it off the list. 

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

1st “Stop:” 7s 

  • Box jumps at BathHouse 
  • BBS at Trailhead

2nd “Stop:” 11s

  • Lunges at BathHouse 
  • Dips at the first pole after the start of the guardrail 

3rd “Stop:” Lightpole Suicides 

  • Round 1: Squats
    • 1 Squat, run to 1st lightpole
    • 2 Squat, run to 2nd lightpole
      • Repeat to 5th lightpole
  • Round 2: Merkins 

Fellowship Mosey back to the AO

MARY:

Just a little SWB “Stretching with Blindside”

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

You do hard things. YOU chose to get out of the fartsack this morning and put in hard work. You chose the difficult path today. 

Something has happened to men. It has caused a dormancy & that is why F3 was born. Invigorate male community leadership. Instead of focusing on the 1st F all the time at F3, instead of just focusing on the sweat, it’s the other things that really matter. We are all men who are equal under the eyes of God. Not just us here this morning, but ALL men. It is not for us to decide which man is better, or which man is the strongest, or which man is the fastest, or even which man is allowed here or not. In F3, we leave no man behind and we leave no man where we found him.

We need to forge these bonds & make our community stronger. So I ask you, “How do you want to leave your legacy? How do you want to live beyond yourself?” 

Great leaders influence people after they are gone. Get into a Shield Lock, get those daily disciplines in, no matter what they are. DON’T FAIL! 

It’s why we are here. It takes a heart of change. Love has EVERYTHING to do with leadership. You may not often lead workouts (and you should do it more), but by being here, you are a leader… a leader in your household, a leader in your workplace, and a leader in your community, OUR community. 

In everyman beats the heart of a lion and once he has been picked up & scraped off, his heart is going to drive him to help and lead others. The man you help today will be the man who helps you in the future. 

What will your legacy be? 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available (Asylum at 10:00 am(?) and Farragut High at 6:00 AM) 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time

Thunderdome

THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

some of these and some of those

THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.

  • 100 merkins
  • 150 squats
  • 200 lunges
  • plank for the 6
  • 25 4X iron mikes
  • 50 4X V-ups
  • 100 4X BBS

MARY:
some streaching and mumble chatter
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
1 Corinthians 1:4

remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform

 

Time is a Flat Circle at The Equalizer

THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:
Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.

Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad

  • Freddie Mercury
  • Imperial Squat Walkers
  • LBCs

AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse

  • 5 Pull-ups
  • 10 Merkins
  • 15 BBS

EMOM (Every Minute On the Minute) 5 rounds at the FlagPole

  • 5 Box Jumps
  • 10 Squats
  • 15 SSH

MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.

All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!