F3 Knoxville

Tag: Underhand

Opportunity Knocks

THE SCENE: 33 Degrees, Crisp and Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We hit the ground moseying. No time to waste.

The Thang:

We completed a modified Barkley this morning. We had 4 Stations for each lap:

 

  • 5 Burpees
  • 10 Squat Jumps
  • 15 BBSU
  • 20 Merkins

And we hit the cardio button and did more moseying. The PAX was responsive and full of chatter.

Ran a hill for good measure. We got 3.3 miles in this morning.

MARY:
Completed Hello Dolly’s to end the Thang.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Opportunity knocks- challenged the PAX to look for ways to serve others today.

MOLESKIN:

Great morning to be alive! The PAX pushed themselves and encouraged each other along the way.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Super Bowl 52 Party at the Dog Pound

THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster

 

THA THANG:

mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill:  26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill:  26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more

MARY:

hello dollys, American hammers, slow merkin/ plank combo, baby crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis.  Ask your self deep and challenging questions.  Examine yourself before the Lord.  Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times.   Read 1 Timothy 5.  We have 2 choices:  1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.