F3 Knoxville

Tag: Tuba

Pearl Harbor Remembrance Workout

THE SCENE: Clear & Cool @ 39 degrees in Powell TN at the local High School
F3 WELCOME & DISCLAIMER

Was Done.

WARM-O-RAMA:
SSH, LBAC, Merkins, Cherry Pickers, Wind Mills, Stretching, Run a Lap .
THA-THANG:
Two teams of 3 were arranged, the yellow team & the orange. The orange team seemed to have more due diligence about themselves & prior knowledge about the subject matter than the yellow team. A question was read about Pearl Harbor by the Q while each team sent a HIM around the parking lot to grab a disc of their assigned color. The teams HIM who returned to the Q first with a disc in hand got to answer first. The team that lost had to draw a Royalty Card from the F3 Deck of Workout Card and perform 25 reps of said exercise while the other team drew a number card and performed the exercise 10 Reps. If neither team got the  correct answer an ACE was drawn and the PAX performed the exercise 100 Reps. This happened twice. The Orange team won most challenges & the Yellow team had to perform most of the Royalty Card exercises but the Orange Team demonstrated some grace by trading cards a couple of times. Some extra Burpees were performed because the Yellow Team tried to use a number card when they were supposed to use a royalty card.

MARY:

N/A abdominal exercises were interspersed in the workout itself.

COUNT-OFF & NAME-O-RAMA

Hamm, A-Rod, Belding, Biohazard, The Colonel, Tuba, & Natty

CIRCLE OF TRUST/BOM:
We Picked up a Trashed parking lot.
MOLESKIN:
Be Kind. Be kind to the Q too.

ANNOUNCEMENTS:
I don’t have anything.

Blue Light Special

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church

Just a Piece of Charcoal

THE SCENE: Brisk – Like the Iced Tea

WARM-O-RAMA:
SSH, Mountain Climbers, SSH, Mountain Climbers, SSH, Mountain Climbers

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Flutter Kicks, Boat/Canoe

CIRCLE OF TRUST/BOM:
A piece from John Ortberg’s “The Life You’ve Always Wanted” about meditating on scripture. The scripture was Psalm 46:10: “Be still, and know that I am God!” We challenged ourselves to keep that scripture in mind throughout our day.

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS: