F3 Knoxville

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Fifteen – Ropes & Bells

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
American Swing
‘Merkins

The THANG
Sets of 15

– American Swings – Run + 20 merkins
– Goblet Squats – Jump rope 50x
– Front goblet lunges – Run + 20 merkins
– Backward goblet lunges – Jump rope 50x
– R/L military press – Run + 20 merkins
– Thrusters – Jump Rope 50x
– Single Arm Front Squat – Run + 20 merkins
– American Swings – Jump rope 50x
Finally, another run and merkins

MARY:
10x Stargazers
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB

WORD:
Responsibility – In every situation the one common thread is you. Responsibility means recognizing that you are capable of making decisions to change your situation or perspective

Junk has wheels!

THE SCENE: Conditions: 39 deg, Cold and Foggy (Forest Fire smoke didn’t help!)

F3 Disclaimer and Welcome!

WARM-O-RAMA:
Mosey around the outhouse
10x burpees OYO
Mosey around the outhouse
10x burpees OYO
Pick Fruit (Thanks to F3 St. Simmons for sharing that with me when I visited)

The THANG:
Mosey to boat ramp
50x mtn climbers IC 4ct
Mosey to upper parking lot
50x smurf jacks IC 4ct
Pick a battle buddy for Dora Omaha

Dora across the parking lot
1st buddy does ASMRAP on BBS/ 2nd buddy sprints across the parking lot and does 20 merkins
!Omaha!
1st buddy ASMRAP pickle pounders/ 2nd buddy sprints 20 Carolina dry docks
!Omaha!
1st buddy does flutter kicks/ 2nd buddy sprints and continues CCDs
!Omaha!
1st buddy does tuck jumps/2nd buddy sprints and does 10 burpees
Mosey back to AO

Old school relay sprint x2 Who knew Junk had wheels!?

MARY:
Fire hydrant
25x ‘merkins OYO

WORD:
This PAX braved the fog and smoke hanging around Knoxville to plunge into the gloom and get better together. I appreciate all the guys who came out and put in good work this morning. I once again am blessed to be surrounded by such a great bunch of HIMs. I also didn’t know what I was going to say to the PAX when we finished this morning, so I let God’s word speak for me I shared this simple message from Philippians 2:3-4

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of others”

I encouraged each PAX to go out and put others first, whether that be in their homes with family, at their jobs with coworkers, or in the community. But God created us to use us for His good, and His good is helping others and not being focused on ourselves.

BOM:
Our prayer was that each man go out and put others first and that God would show them where they could be used. We also prayed for our brother Simone who has left to attend basic training for the US Air Force. As an AF brat and a guy who went through a different training I know the excitement and nervousness he is experiencing. We prayed for his health as he goes through training, hopefully his time with F3 Knoxville helped him get physically ready, and we prayed that he also stay emotionally and spiritually connected. Our prayer also included thanking him for his service and that he be safe in his training and on his missions upon graduation.

UF3 Championship

F3 Welcome and disclaimer

WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises

THE THANG:

UF3 Championship of the WORLD!

Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.

THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats

Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks

Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side

Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU

Station 5:
10 burpees
15 squats
20 3-count punches while moving

THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches

Mosey to AO

MARY

15 flutter kicks
10 mericans

Count off/ Name o rama

BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”

‭‭What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.

Suicide Bells – Ropes & Bells

The Scene:
The Dog Pound – Knoxville, TN – 54 degrees partly cloudy

F3 Welcome and Disclaimer

Warmup:
Baby arm circles
Michael Phelps
KB around the world 10x
KB figure 8s 10x

The Thang:
Mosey to the tennis courts
6 stations on sideline of courts
1) 20x American swings
2) 15x rows
3) 15x goblet squats
After each exercise run to centerline with KB and do 5x mericans w/ row then run back. Drop off KB and run to end line and do 5x mericans, run back to next station.
4) 15x sumo high pulls
5) 10x American Hammers
6) 8x Turkish get ups (4 each arm)
After each exercise do KB lunges to centerline and back. Drop off KB and run to end line and do 5 mericans, run back to next station.

REPEAT 2 times

Farmers walk around court with big KBs as others jump rope
Mosey around both courts
10x mericans
10x shoulder press
10x triceps press
10x bent over rows

MARY

15x Flutterkicks

BOM:
Trust in God to save us not Man

Eph 2:8
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— 9not by works, so that no one can boast. 10For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.

We make the difference, God planned for us to do his work NOT for us to depend on someone else to do it.

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!