F3 Knoxville

Tag: Steer

Keep it simple

THE SCENE: Extra humid seeming
F3 WELCOME & DISCLAIMER
WARM-O Rama

Cherry pickers, SSH, tempo merkins
THA-THANG:
I unknowingly repeated Veeps beatdown after being off a week

Mosey to church parking lot w CMU for a Dora style beat down. One partner ran to each parking lot island and did burpees at each while the other partner executed: 100 skull crushers, 200 curls, 300 goblet squats and 100 merkins.

MARY

PAX roulette
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
Make an effort to get one of the F3 Knoxville service projects on your calendar. This past Saturday was powerful, it was really great to see 30 to 40 F3 brothers show up and make a tremendous impact for a nonprofit in our community. It feels good to serve, prioritize the time.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring of Fire

THE SCENE: Muggy. Was waiting for the storms that didn’t come.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 15 in cadence
  • Cherry Pickers – 5 in cadence
  • Merkins – 10 in cadence
  • LB Arm Circles – 10 in cadence (both ways)

THA-THANG:
Ring of Fire – 8 stations with different workouts. Pax rotates around circle as the Q calls “shift” after 2 minutes. ARMRAP during that 2 minutes.

  • Bernie Suicides
  • Thrusters w/ CMU
  • BBS
  • Burpees
  • Stair Run
  • Box Jumps
  • Flutter Kicks
  • Merkins

MARY:

  • LBCs
  • Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Never Going to Take my Fire

Everyday enemy tried to get the best of me

The enemy under my skin

Everyday enemy, my fatal flaw anatomy

Feelin’ like I just can’t win

Sometimes I wish I didn’t feel that much

Sometimes I wish I didn’t need that touch

But everyday my enemy pretend to be a friend to me

No matter what state I’m in

But you’re never gonna take my fire

I cannot not be tamed

No, you’re never gonna take my fire

It’s burning in my veins

You say the world is changing

But I still burn the same

No, you’re never gonna take my fire

The ancient flame lit the spark back before I was young

When I’m speaking with the fire, it’s my native tongue

No, you’re never gonna take my fire

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

B.O.M.B.S Away

THE SCENE: Pleasant and cool. Sunrise was awesome. A little breezy for the flags.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (15 in cadence)
  • Tempo Squats (10 in cadence)
  • Merkins (10 single count)
  • OHC (10 in cadence
  • Run Apex Loop

THA-THANG:
B.O.M.B.S Away – Partner workout

Pax 1 – Run Apex Loop

Pax 2 – Do exercise

Rotate after Pax 1 finishes run. Continue through exercises.

  •  Burbees – 50
  • Over Head Claps – 100
  • Merkins – 150
  • Big Boy Situps – 200
  • Squats – 250

MARY:
Some “approved of” stretching.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 – If anyone is in Christ he is a new creation. The old has passed away, the new has come.

There is a difference between shame and guilt. Shame isolates us. Guilt draws us closer to the Father. In Christ we are made new.
MOLESKIN:
ANNOUNCEMENTS:

Karate Kid Part II

THE SCENE: Nice humid morning in TN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side strech

Lunges, Add Front Kick, Add double lunge and double front

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strec

THA-THANG:

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strech

MARY:
5 side Crunches each side

15 flutter kicks

LBCs

15 hello dollys
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/BOI

We’ve been telling our instuctors at the school that additude is more important at the beginning than any thing else. The same is true with everything in life
MOLESKIN:
Always fun to share Martial Arts with the PAX
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Sorta Secret Hundo

THE SCENE: Very comfortable. Like low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 10 Merkins, 10 Squats, 8 Cherry Pickers
Jog around the Small Apex Loop

THA-THANG:
There are lines in the Grinder marked 5, 10, 15, 20 respectively. Simply do the number of reps for the exercise, then do the corresponding movement between the lines. After completing line 20, run to the pull-up bar and do 5 pull-ups. Then run back and do everything in reverse (except broad jumps…that’s dangerous to do backwards).

  • Merkins / Bear Crawls
  • Big Boy Sit-ups / Crab Walks
  • Good Morning / Lunges
  • Squats / Broad Jumps
  • Dips / Bear Crawls

MARY:
20 4ct Flutter Kicks, 15 4ct Hello Dolly, 10 4ct in and outs, 5 V-ups, Pax Rolette until time

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Perseverance has been on my mind lately. In some respects I think that word relates to just gritting through hard situations. But lately, I’ve just been trying to persevere through a particular habit I’m trying to work on. The bad habit is just tensing my shoulders in random even non stressful situations. I don’t know why it is happening, but I don’t like it. So how can I persevere in maintaining calm? It takes patience. Patience with myself and acknowledging that I don’t have it all together. That I still have stuff to work on and that I need help. For me, I think about the fruits of the Spirit that I want to see ripening in my life: love, joy, peace, patience, kindness, goodness, gentleness, faithfulness, righteousness, and self-control. All these fruits develop and ripen the more I am abiding in the vine of Christ. So whatever thing you are working on to better yourself or to improve things for those around you, be patient with yourself. Persevere in the little things.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on July 2 (sign up), Breakfast at Drifters on July 9, Beer Mile and Field Day at Moses’s on July 16. So a packed July.