F3 Knoxville

Tag: Stripped

Krak is Wack

SCENE: 50s & Clear. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. 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:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.

MARY: 

  • Box Cutters IC | American Hammers IC
  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.

54 Card Pickup

THE SCENE: 54 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some of these and some of those

cherry pickers 5

merkins 10
THA-THANG:
Mosey over to the play ground and using the sweat Deck app the following suites are what we went through.

  • spades are pull ups
  • Clubs are Monkey Humpers
  • Diamonds are V-Ups
  • Harts are BBS
  • Jokers are a run around the track

we hit 25 cards done and 40 we run to the top of the parking lot and back

Walked back to the AO after completing the deck and fellowshipped.
MARY:
stretched our legs and arms until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recommend everyone time to remember what Christ did for you! Remember how Christ saved you, this should encourage you.
MOLESKIN:

ANNOUNCEMENTS:
Convergence at the Bomb shelter Saturday morning

High Mileage

THE SCENE: Couldn’t ask for better
F3 WELCOME & DISCLAIMER
Of course!

WARM-O-RAMA:
20 SSH, 10 Thai Fighters(Forward & Reverse), Willie Mays Hays(stretching legs before running), Mosey to playground
THA-THANG:
25 Hanging Crunches then run a lap

25 Big Boys then run a lap

25 Crunches then run a lap

25 Burpees then run a lap

25 Side Crunches each side then run a lap

25 Bicycle Kicks then run a lap

25 Hip Thrusts then run a lap

25 Mountain Climbers run 1.5 laps and finish at AO

 

MARY:

Plank then Merkin Ring of Fire

COUNT-OFF & NAME-O-RAMA
Ribbed, Snitch, Pondzi, Frosty, Choir Boy, Stripped & Doubtfire
CIRCLE OF TRUST/BOM:
You have seen it in posts, heard someone say it or possibly someone call you one. HIM, or High Impact Man, is what we strive to be to our spouses, kids, family, community etc.. I am impressed daily with F3 and the HIMs in this group. I’ve seen selflessness, giving, sacrifices, hard work, time , and love freely given by this group. F3 Knoxville is huge. What would happen if all of our members would mirror these attributes? You have heard the phrase that 10% of the people do 90% of the work. It is very true. Sadly people in this world talk a big game but rarely step up and get their hands dirty. F3 is different. WE ARE MORE THAN JUST A WORKOUT. We do and not say. I’m very happy to be a part of F3 Knoxville and get to see HIMs in action.

But there is always opportunity to step up. Ask yourself, what have I done for others in the last 6 months? When was the last time I gave up my time for others? If you have to think about it for more than a minute, then there is opportunity to be a better HIM. Life is busy, we have lots of things on our plate, but there’s always time to help others. So this week dig deep and find out where you can be a blessing to someone else.

Tank
MOLESKIN:
Asked the brothers to give back to there community this week.
ANNOUNCEMENTS:
Bomb Shelter 3rd F

Asylum 5 year Anniversary

Psalm 23

THE SCENE: 65 and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry pickers

1 squat
THA-THANG:
we mosey to the top of the entrance. 4 stations for us to get through while partnering I explain the follow.

4 statins with three exercises each. One of the partners will to the next station and back while the first partner does the exercise. repeat until all three exercises are complete and run to the next station.

  • v ups, power T merkins, The U Merkins (make the U sign and merkin) Google the U for more information.
  • Burpees, Shoulder taps, Moutain climbers
  • Pickle Pounders, American Hammers, Box Cutters
  • Carolina dry docks, monkey humpers, bobby Hurley’s

Once you get to the top go back down the ladder.

MARY:
stretching our legs and arms.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 23 boys remember that the Lord is your shepherd! Cry out and remind yourself of all his promises and who he says he is. This is a helpful template we have in the psalms and I hope you all remember that.

Sandwich Tray

THE SCENE: Mid-fifties and breezy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Baby Arm Circles IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Bermuda Triangle:

  • 15x Merkins at each pt, bear crawl in between—High Plank.
  • 15x monkey, lunge between—Squat.
  • 15x reverse pickle, crab walk in between—Low Plank. 

Tabata sandwiches at splash pad. 20 on, 10 off. Alternate exercises. 8 rounds then lap:

  • Plyo Merkins | Squats
  • American Hammers | Shoulder Taps
  • Squat Jumps | V-Ups
  • Dips | Step Ups
  • Hello Dolly | SSH

MARY:

  • Stargazers OYO (4-count) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

James 1:19—“You must all be quick to listen, slow to speak, and slow to get angry.”

 

MOLESKIN & ANNOUNCEMENTS: