F3 Knoxville

Tag: Tool Time

Why are you here?

THE SCENE: A pleasant 70 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 41; Shoulder Taps x10; Mountain Climbers x10; Plank Jacks x10; Merkins x11

THA-THANG:

Formed three groups of three PAX each.  Roll of the dice determines where you go and what you do. Roll dice at your current location to see what you do next.

1 – Church Sign – Monkey Humpers (4-ct) x20

2 – Pull up Bars – Burpee x20

3 – Outhouse – V Ups x20

4 – Shovel Flag – Blockees x20

5 – Church Sign – Jump Squat x30

6 – Pull up Bars – Hand Release Merkin x30

7 – Outhouse – Big Boy Sit Ups x30

8 – Shovel Flag – Thrusters x30

9 – Church Sign – Squat x41

10 – Pull Up Bars – Merkins x41

11 – Outhouse – LBCs x41

12 – Shovel Flag – Chest Press x41

MARY:
Hello Dolly x10; Leg Raise x10; Rosalita x10; Boxcutter x11

COUNT-OFF & NAME-O-RAMA
9 HIM for a F3 birthday party

CIRCLE OF TRUST/BOM:
Why are you here?

MOLESKIN:
Go pull another man out of the ditch

ANNOUNCEMENTS:

See Slack

Cindy Crawford

THE SCENE: Foggy and chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles

THA-THANG:
CINDY CRAWFORD

AMRAP

  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

MARY:
Al Gore until time is called.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

MOLESKIN:
A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.

ANNOUNCEMENTS:

9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

War games

THE SCENE: 67 and foggy
F3 WELCOME & DISCLAIMER

1. I am not a professional, this is a free, open to all men, volunteer, peer led work out. Held outside, rain or shine, heat or cold.

2. You are participating at your own risk

3. Know your limits and do the best you can


WARM-O-RAMA:
SSH, alarm clock and tie fighters

THA-THANG:

F3 card deck. 2 pax draw 1 card each and play war.  High card does the 2 cards worth of exercises while pax 2 runs approx 150 meters. Start paired up but thereafter the next 2 pax completed with exercise or run face off. 2 jokers in deck when drawn result in both doing exercises and both find the pull up bars for 10 each. 

MARY:

no time left

COUNT-OFF & NAME-O-RAMA
11 HIM’s including FNG Dreamer.

CIRCLE OF TRUST/BOM:
“So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath; for the wrath of man does not produce the righteousness of God.”
‭‭James‬ ‭1:19-20‬ ‭NKJV‬‬
https://bible.com/bible/114/jas.1.19-20.NKJV
MOLESKIN:

ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Baseline Test – August 2022

THE SCENE: A beautiful morning

F3 WELCOME & DISCLAIMER

 

Given slowly to give time for Burnout to join us

WARM-O-RAMA:
Motivators from 7 to 1

THA-THANG:
Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

MARY:
Boxcutters x15; LBCs for time

COUNT-OFF & NAME-O-RAMA

15 including FNG “Doodle” set up a baseline

CIRCLE OF TRUST/BOM:

“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

MOLESKIN:
Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner