F3 Knoxville

The EKG

THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
THA-THANG:
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Mental toughness

THE SCENE: 55 nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x baby arm circles in cadence

10 reverse baby arm circles in cadence

50 ssh in cadence
THA-THANG:
3 rounds 8 stations 1 minute of work :20 to bear crawl to next station

  • Burpees
  • Hello dollies
  • Bodybuilders
  • Freddy Mercuries
  • Burpee mountain climbers
  • Flutter kicks
  • burpees with 2 merkins
  • American hammers

MARY:
Pax answered the mental health challenge by saying “I’m great! You’re great!” Talked about a HIM that inspired them then knocked out 5 blockees
COUNT-OFF & NAME-O-RAMA
Assfault Kentucky, Simone, Cheat Sheet, Belding, Astro glide, Hot Tub, Tramp Stamp, Rainbow, Cat Gut, Cosmo 2, Hands, Fabio, Bunny, Worm
CIRCLE OF TRUST/BOM:
The Lord helps the fallen and those bent beneath their loads. Psalm 145:14

Love Thy Neighbor and Dora

THE SCENE: Breezy but nice…around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 on 4count, Tie Fighters L and R x 10 on 4count, Imperial Walkers x 10 4count, 10 4count Plank Jack, 10 4count Tempo Merkin, 6 Cherry Pickers….
THA-THANG:
Mosey to Field and Hill off the dragon and partner up for DORA’s

Split 50 BURPEES, 100 MERKINS, 150 FROGGY SQUATS while partner 2 runs up the hill for 5 single count SSH’S

Mosey to Overlook: One Right side bear crawl in between trees (6 Peter Parker’s at tree) all the way to center

On Left side Lunge in between trees (6 squats at tree) all the way to end…Mosey back to tail of the dragon

Caught Route 66 on the way down the dragon doing 4ct LBC’s on the way down.

Mosey back to the AO

MARY:
Time left for 20 4count American Hammers, 20 4count Hello Dolly’s, 20 4count Freddie Mercury, and cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to Love our Neighbor:

“Do not waste time bothering whether you ‘love’ your neighbor; act as if you did. As soon as we do this we find one of the great secrets. When you are behaving as if you loved someone, you will presently come to love him.”

C. S. Lewis, Mere Christianity

To truly love is more than a feeling.  It’s an act.  Emotions come and go.  If we act out love, we become what Christ intended us to be.

 

 

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.