F3 Knoxville

Tag: Woodshack

Compounding Pain

THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.

Compound Circuit:

Shuffle up Lover’s to pull-up bars.

10 Pull-ups

50 Bent Rows

20 ROC BBS

Shuffle to new pool parking lot.

2 Burpees at each line (there are 7 lines)

50 Chest Presses

30 Ruck up Toe Touches

Shuffle to the Pavalon (The Hole).

30 Box Squats on the low benches.

50 Ruck RDLs

40 2-ct Mtn Climbers

Repeat the whole thing.

Snake shuffle the parking lot to get 5 miles.

MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS:

An Ode to Rocky I

THE SCENE: 73 degrees of pure East TN humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15

Imperial walkers x 10

Little Baby Arm Circles x 20 (10 both ways)

THA-THANG:
Mosey to Mt. Crumpet via the water fountain.

– Round 1

– 10 merkins at the bottom, bear crawl to the top.

– 10 BBS, mosey to the bottom.

– 10 burpees at bottom, bear crawl to the top.

– 10 squats, mosey down.

-Round 2

– 20 merkins at the bottom, bear crawl to the top.

– 20 BBS, mosey down.

– 20 burpees at bottom, bear crawl to the top.

– 20 squats, mosey down.

– Round 3

– 30 Merkins at the bottom, bear crawl to the top.

– 30 BBS, mosey to the bottom.

– 30 burpees at the bottom, bear crawl to top.

– 30 squats, mosey down.

– If additional rounds needed, add to the exercise by 10. Rinse and repeat.

MARY:
– 20 LBC’s OYO.

– Plank until time ran out.
COUNT-OFF & NAME-O-RAMA
17 Hims.
CIRCLE OF TRUST/BOM:
Jesus says in John 15:2 – “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”

The point of what I believe Jesus is driving at is that God the Father has to prune us or cut some things out of our lives if we are going to remain connected to the vine that is Jesus.  This pandemic, this global trial, is something that we shouldn’t waste, but rather ask God to use this time to show us some idols or sinful patterns that we need for Him to cut out of our lives.  It reminds me of when Rocky Balboa has gone several rounds with Apollo Creed, and he asks his trainer Mick to “cut him,” to open up his eye so he can see to finish the fight.  To be a HIM that is effective in this world, in our homes, and in our churches, we need God to do the same thing.  We need him to cut out and remove sin so that we can go the distance and finish the fight in a way that glorifies Him.  We need to invite God to do that through repenting of sin, and trusting that Jesus died to atone or pay for the sin in our lives.  Yes, when God starts working in your life, sometimes that is going to involve pain, but pain usually accompanies most things that are worth doing.  God bless you men, and see you soon.  Soli Deo Gloria.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fat Amy strikes again

THE SCENE: Humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins

squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD

50 Bench squats

10 body builders

40 big boys

10 body builders

Lunge to cone(60 yards), run small loop

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

MARY:
Captain Thor , we went to 10:40

cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Toad in the hole

THE SCENE: Noice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck run 2 miles making 7 stops . Ladder work . Stops were

10 T merkins

10 T Merkins , 20 ruck curls

10 T merkins , 20 curls, 30 rows

10T Merkins, 20 curls , 30 rows , 40 flutters on the 4

then back down the ladder ….
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop  back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

Run up lovers lane, back down , Bernie up lovers , snake ruck the parking lot back to AO

MARY:
Flutters and Superman’s till time . Finish w press ups
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.