F3 Knoxville

Tag: Spurt

Hammy Throwback to 100th

THE SCENE: 70 and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Tempo squat IC x 10

Tempo merkin IC x 10

5 burpees OYO

Mosey from Grindstone to pavilion and around back to Grindstone for path to be used in tha thang.

THA-THANG:

21 – 15 – 9

1. Merkin

Dry dock

Should tap 2 CT

2. Hollow hold 30s

Tuck up

WWIIs

3. Step ups

Iron Mikes

Air squats

Complete 21 reps of first set of exercises and run a lap. Complete 21 reps of second set and run lap. Complete 21 reps of third set and run lap. Move down to 15 reps and then 9. Rinse and repeat moving back up to 21 rep round if finish early.

MARY:

Catalina Wine Mixer IC x 10

Mountain climbers IC x 10

10 push ups OYO

Roll on 6 to complete flutter kicks IC x 10 and hello dolly IC x 10 to close

COUNT-OFF & NAME-O-RAMA
5 HIMs and 2.0- Webelo

Welcome back Spurt! Great to have you.

CIRCLE OF TRUST/BOM:
I threw it back to my first beat down that Hammy led on May 9, 2020. F3 has meant so much to me and I’ve shared so many good times with all these men. I tell everyone how it has helped me become more disciplined in my life when I am attending regularly from my diet to my faith. From a camping trip, to cook outs, and events, I’ve gotten to know quite a few men that have helped to build me up and push me physically but also with my discipline and faith. With the dwindling numbers at the AOs, it’s sad to see that there are men out there that need our help just like I needed F3 over a year ago. I challenge each one of use to speak to one person about F3 each day over the course of the next week and invite them to a workout. Iron can’t sharpen iron if folks aren’t present with us.

MOLESKIN:
Proverbs 27:17

“As iron sharpens iron,
    so one person sharpens another.”

ANNOUNCEMENTS:
Hardship Hill early October

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Just keep moving

THE SCENE: Beautiful 20 degrees, no rain or snow!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH
  • 10 2ct hip opener’s
  • hill kicks down and back of grindstone
    THA-THANG:
    Run with pain points- totaled 2.8 miles around AO neighborhood. Pain points started at park entrance: all PAC did 10 Mountain Climbers and 10 Goofballs till 6 arrived and till 6 finished exercise at pain point.
  • 25 Bench Dips – park entrance
  • 5- burpees – start of walk way
  • 25 HR Merkins- Pearson spring pavilion
  • Indian Run to bridge at end of walk way
  • Lunges over bridge to 4 light post than run to end of walk way. Finish with 5 burpees
  • Bernie up Mize Ln hill than 10 swing groaners and 10 swing extensions
  • Indian run to Sunrise
  • 25 – WW2
  • 35- LBC
  • broken in to two groups- Indian run up sunrise hill to Leconte
  • 40 flutter kicks
  • 20 up hill groianers- Cardinal st
  • 50 OH claps – bottom of Cardinal st
  • Indian run to AO
  • 50 Bench Dips
  • finish run to grindstone
  • Mary
  • 30 SL toe touches
  • 30 2 ct Hill touches

bike crunches for time- 45 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Consider a parent who says, “Look at the sacrifices I’m making so you can have a better life.” Contrast that with another parent who demonstrates living a great life every day. Self-sacrifice is not a virtue. Living a great life and sharing that life with others is the noble way to live.
– Jonathan Lockwood Huie

This is something I have struggled with especially as a young parent. I often find myself feeling disrespected by my daughter and my initial reaction is to say “look what I’ve done for you”. We have to remember as leaders of our family and community, sacrifice is not spoke it’s an action. Those around us will see that action and follow our lead of it is right. Make that sacrifice in your life not by speaking but by doing.
MOLESKIN:
Keep Avocado and his family in your prayers as he prepares for his next deployment. Also keep drifter in your prayers as he continues to find the light.
ANNOUNCEMENTS:

Fins B-Day Q Thursday at the Bomb Shelter.

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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