F3 Knoxville

Tag: Soy Sauce

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:

Climb the Ladder / Brickwall

THE SCENE: Rainy as all get out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Large arm circles 20 seconds each side, rotate torso 20 seconds (B), waist / trunk circles 20 sec, leg swings 20 sec (B). lunge drops 20 sec (B), boxer shuffle 20 sec, SSH
THA-THANG:
Increasing intervals of time (10, 20, 40, 50 sec active) followed by 15 sec rest doing a boxer shuffle:

  • L single leg burpee
  • R single leg burpee
  • side lunge pops L
  • side lunge pops R
  • mtn climber get ups
  • squat jacks
  • push up jacks
  • high knees
  • Repeat each full round increasing active intervals by 10 sec

MARY:
LBC;s, Freddy Mercury’s, Flutter kicks, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, soy sauce, Hamm, Chaucer, Tractor, Belding, Simmons, A-Rod
CIRCLE OF TRUST/BOM:
go with the flow, don’t sweat the small stuff
MOLESKIN:
I can’t remember I was getting sick at this point
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Free 5k

THE SCENE:  preheat 38’ finished 350
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

10 squats

30 SSH

10 Mtn Climbers

30 SSH

10 Merkins ( cadence )

30 SSH

5 burpees OYO
THA-THANG:
25 mile run
Merkins. 1 min

.25
Bbs
.25
Plank
.25
Jump squats
.25
Line jumps
.25
Fast feet
.25
Lunges
.25
ATM 10 each
Burpee to heaven – 5
FEET DO NOT TOUCH THE GROUND!!!
100 gas pumpers
75 flutters
50 dollys
25 box cutters
Bear crawl marathon.
1 merk
2 arm tap
3 plank
4 Peter Parker

MARY:
15 Man Makers! (Just because)
COUNT-OFF & NAME-O-RAMA

7 weirdos ate well!!!
CIRCLE OF TRUST/BOM:
Be thankful, but really think about what you are thankful for
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church