F3 Knoxville

Tag: Stripped

4 Corners in a Straight Line

THE SCENE: Y’all it’s starting to be cold, like every day. 

F3 WELCOME & DISCLAIMER: Did this. No questions. 

WARM-O-RAMA: Blindside warm-up things 

THA-THANG:

Mosey to Flagpole for 20 jump-ups/steps // Mosey to Playground 10 pull-ups

Mosey to the upper parking lot for “straight-line” 4 corners. 4 stations of exercises, each cardboard has 3 exercises on it. Do the top exercise then move to the next station. Do all 4 stations 2x then mosey to dock for 20 CDD then to the Bathhouse for 10 pull-ups. Return to Stonehenge to lunge around waiting on the six. Repeat the whole process with the second exercise on the board. Then repeat for the third exercise.    

  • Round 1
    • 20 Merkins
    • 20 BBS
    • 20 Squats
    • 20 4 count Flutter Kicks
  • Round 2
    • 10 Burpees
    • 20 LBCs 
    • 20 Diamond Merkins
    • 20 4 count Freddie Mercury
  • Round 3
    • 20 Iron Mikes
    • 20 American Hammers 
    • 20 Smurf Jacks
    • 20 Hello Dolly

Fellowship Mosey™ back to AO

MARY:

Ring-of-Fire with 3 Merkins 

COUNT-OFF & NAME-O-RAMA

12 HIMs did the Beatdown; 1 Mall Walker 

CIRCLE OF TRUST/BOM:

“You’ve got to ask for faith every day. You have to read about those people who exercised faith. You have to read the Scriptures.” –Mother Mary Angelica. Mother Angelica was a Roman Catholic nun of the poor Clares of Perpetual Adoration. She founded the Eternal Word Television Network (EWTN) in Birmingham, Alabama in 1981. This quote from Mother Angelica hit me hard yesterday because I have to remember to choose faith daily. In F3, the Fitness is the easiest part for me in that I can get up and meet my brothers in the Gloom. Fellowship is the next easiest, but still difficult. I love the Fellowship that pre-rucks and beatdowns give, and most of you know that I love the fact that Slack offers continual communication with the PAX of F3Knoxville outside of the Gloom, but the 2nd F can still be difficult for me in that I sometimes forget to be that friend that many men need me to be. Not only to be present and reachable but also to be there to listen when needed. 

The 3rd F, Faith is the most difficult for me. I can’t meaningfully go on “auto-pilot” with my faith. I have to actively choose my faith. I have to actively read my devotions, say my prayers, and be present for God. 

ANNOUNCEMENTS:

Asylum AM/PM combining at 7 am on Thanksgiving for an hour beatdown

Christmas Party — Let Judge Judy know if you’re coming by Dec. 1st. Slack channel #annual-christmas-party. 

Brovember reminder.

Meekness

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee’s

5 cherry pickers

marican night club 15

10 OHC

10 baby arm circles backwards

10 seal claps

10 baby arm circles forward
THA-THANG:
4 stations with three items on it. Partner up and start at station 1. Partner 1 does the first item on the list while partner 2 runs up to station 2 and back, then partner 1 goes there and back. Then does the 2nd item and so on… When done on the sheet run together to the second station and start those items. and keep going

  • station 1
    • mountain climbs
    • pickle pounders
    • monkey humpers
  • station 2
    • Burpees
    • lunges
    • Welsh Dragons
  • station 3
    • BBS
    • V-Up
    • Air Taps
  • Station 4
    • Captian Thor
    • Hand Release merkins
    • sholder taps

fellowship mosey to AO

 

James 3:13

Equalizer Block Party

SCENE: 30° & Windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Cherry Pickers IC
  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Lunges 
  2. BBS
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. Burpees 
  8. Squats 

MARY: 

  • Fellowship Mosey™️

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

‭‭James‬ ‭5:13-16‬

Just be glad it’s not the Bearmuda Square…

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER

Broken Escalator

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squats x10; Imperial Walkers x10; Grady Corns x15; Rockettes x10; High Knees

THA-THANG:
Mosey to base camp.

Pax started at base camp doing 5 HR merkins, 10 Squats, and 15 mountain climbers. Then they went to station 1 and then back to base camp. Then, they went to station 1, 2, and back to base camp. Then station 1, 2, 3, back to base camp, etc…. until they completed all 6 stations. Then they worked their way back down.

  • Station 1 = 10 merkins
  • Station 2 = 20 carolina dry docks
  • Station 3 = 30 monkey humpers
  • Station 4 = 40 side crunches (20 each side)
  • Station 5 = 50 pickle pounders
  • Station 6 = 60 SSH

So, if my math is right, PAX completed:

  • 110 squats, 165 merkins, 165 mountain climbers, 180 dry docks, 210 monkey humpers, 200 side crunches, 150 pickle pounders, 60 SSH.

MARY:
no time.

COUNT-OFF & NAME-O-RAMA
9 HIM starting the week off right.

CIRCLE OF TRUST/BOM:

  1. There are fake friends, and you can be a fake friend.
    • Proverbs 19:6 — Many seek the favor of a generous man, and everyone is a friend to a man who gives gifts.
    • We can be friends with people purely from what we get from them.
  1. There are difficult friends and you can be a difficult friend.
  • Self-serving. Hyper negative and critical. Rude all the time. 
  1. There are faithful friends and you can be a faithful friend. 
  • Proverbs 17:17 — “A friend loves at all times, and a brother is born for adversity.”
  • Proverbs 18:24 — “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”