F3 Knoxville

Tag: Worm

Ta-Bear-Ta

THE SCENE: Mid 60s no humidity
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 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

25 SSH in cadence

THA-THANG:
Mosey up hill by parking lot stopping at each light pole for 5 merkins. Moseying to various parking areas to do some Tabata work :20 work :10 rest 12 rounds

  • Bear crawl
  • Bilateral bear crawls
  • Reverse bear crawls
  • Gorilla hops

MARY:
Mosey back to AO along same path hitting 5 merkins at each light pole
COUNT-OFF & NAME-O-RAMA
13 pax no FNGs
CIRCLE OF TRUST/BOM:

“On a cold January day, a forty-three-year-old man was sworn in as the chief executive of his country. By his side stood his predecessor, a famous general who, fifteen years earlier, had commanded his nation’s armed forces in a war that resulted in the defeat of Germany. The young leader was raised in the Roman Catholic faith. He spent the next five hours watching parades in his honor and stayed up celebrating until three o’clock in the morning”

Excerpt From
Start with Why
Simon Sinek
https://books.apple.com/us/book/start-with-why/id357917413
This material may be protected by copyright

Reading this we might think the situation is referring to JFK, but in actuality it’s referring to Adolf Hitler. I encourage everyone to not make assumptions on what we think we know but make informed decisions with every possible bit of knowledge at our disposal so that we carry out our purpose of serving others and serving God!

Bears and laps

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER  – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches.  Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible.  Went to the newest path on the NE part of the park.  First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again.  We did this until we reached the road.

-Jogged to the Overlook.  Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO.  Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats.  Kinda like a failure to launch.

 

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form.  Realize that growth, difficulties, change is all part of God’s plan for us.  Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations.  CSAUP coming up at Dog Pound.

Soccer Burpees

THE SCENE: Steamy and thick.  Perfect recipe for a sweaty beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct and baby arm circles forward x10…then mosey to lower parking lot for baby arm circles reverse x10, OH claps x10, Front claps x10, and tempo merkins x10…then mosey to chapel parking lot for windmills and rockettes x10.
THA-THANG:
Mosey to the soccer fields for 11’s.  Burpees and Big Boy’s.  10 Burpees…run from goal to goal then 1 big boy.  So on and so on.  You know what 11’s are.

When 6 was up, mosey back to chapel parking lot for flutters and Lbc’s on 4ct x20

Mosey to lower parking lot, (stopped along the way for crowd pleasing star gazers) then Rocky Balboa’s

Mosey to the cloud for 2 rounds of 10 butt to benches and 10 decline merkins.  Then a Waffle House led Jack Webb appearance.

Mosey to truck for a gatorade surprise and back to AO

 

 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The teachers I’ve learned the most from didn’t think they were teaching me, they just thought we were friends.  Bob Goff

Talked about what it looks like to truly share your faith.  We are all messy people.  We aren’t professionals at our faith.  God calls us to be friends and share our own experiences we’ve had with our creator.  In all our mess.  If we’re waiting to share our faith when we feel we’ve got it all together, we never will.
MOLESKIN:

ANNOUNCEMENTS:

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!