F3 Knoxville

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

MARY:
Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Not My Upper Body, Too

THE SCENE: Scorcher with an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 10

Monkey Humpers IC x 10

THA-THANG:
Intro Dora

  • 100 Pull Ups
  • 200 Merkins

In teams of two, one person is working and the other runs the length of the grinder and back.  Alternate until total work above completed.

Kraken

All 30 reps. Do work at a station, run around the outside of the circle and to the next station.  Once completed a full loop, then go for mosey OYO on short loop around playground and back.  Rinse and Repeat.

Movements were:

  • Merkins
  • OH Press
  • Chest Presses
  • Curls
  • Tricep Ext OH
  • Lawn Mowers
  • Upright Rows
  • Bent Rows

MARY:
Dealer’s Choice

Flash led x 20 Flutter Kicks

Taco led Roasters (30 sec front plank, 30 sec each side, 30 sec back plank)

LBC Cashout

COUNT-OFF & NAME-O-RAMA
Pinocchio, Radioshack, Taco, FNG (Faceplant), Napster, Hammy, Flash.  7 Total.
CIRCLE OF TRUST/BOM:
My goal as a man and as a Pastor is to always usher people into an encounter with God.  An encounter with God will NEVER leave one the same.  Look at the disciples, the people who came in contact with Jesus, King Nebuchadnezzar in the Old Testament, and Paul (writer of most of the New Testament).  They simply encountered the very real God of the universe and they were changed.  I want the church to be full of good preaching, good music, and good people, but most importantly, I want the church and my life to be a place where people can encounter God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Who Needs Legs?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 10

OH Clap IC x 30

THA-THANG:

Started off with a song.  Flower by Moby (Known for lyrics Bring Sally Up, Bring Sally Down).  Hold the bottom of a squat for the entire song, but when the song says Bring Sally Up, you explode off the ground like a squat jump and then right back to the squat.

Mosey to Mt Suckmore

Deck of Cards – Red cards were bear crawl up the hill and Iron Mikes to match the number on the card.  Black cards were run the hill and squats at the top.  Jacks=11, Queens,=12, Kings=13, Aces=14, Joker=20

Q drew a card and we performed.  If you got done, then you held either the squat or lunge position until the 6 was done and we mosey back to the bottom and do it again.

We were not able to finish the deck of cards, but what we got done was brutal enough.

Mosey back to the AO.

MARY:
Dealer’s Choice.  I picked someone to do a workout of their choice and they lead.  Once they are done, then they picked someone else to lead another workout.

Flutter Kicks

Leg Lifts

LBCs

Complex Crunch (Moses Special)

Box Cutters

30 second LBC Cash Out OYO.

COUNT-OFF & NAME-O-RAMA
12 HIMs.  Flash, Pinnochio, Napster, Woodshack, Radioshack, Neighbor, Moses, Taco, Butterfingers, GoldFinger, Hammy, Drifter
CIRCLE OF TRUST/BOM:
You are a product of your choices and nothing else.

Galatians 5 talks about the Fruits of the Spirit and the Fruit of the Flesh.  It tells us not to engage in things to gratify the flesh, but instead do things to gratify the spirit.  This tells me that there is a choice to be made there.  The choice you make will determine your next step and eventually your outcome.  Are you making choices to gratify the spirit and see the outcome that you desire to see.

Be mindful of the choices that you make.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring Around The Mosey

THE SCENE: Nice and Warm in the Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC

Cherry Pickers x 10 IC

Frankenstein Walk through parking lot

Walking Quad Stretch through parking lot

Walking side to side groin stretch through parking lot

THA-THANG:
We began with a mosey through the park.  We made sure to stay at a pace where everyone could stay relatively close together.

Stop 1 was at the Fountain and we did 10 Burpees OYO and held Al Gore until 6 up.

Continue the Mosey up the hill.

Stop 2 was at the top of the big hill at the back of the park and we did 20 merkins and 20 squats OYO.  Held Al Gore until 6 up.

Continue Mosey back down to Mt. Crumpet, which just so happened to be our 3rd stop.

At Mt. Crumpet, we did 5 ascents up the hill.

  • Ascent 1 was a bear crawl
  • Ascent 2 was a sprint
  • Ascent 3 was a bear crawl
  • Ascent 4 was a sprint
  • Ascent 5 was a bear crawl

Burpees OYO until 6 up.  Continued our ring around the mosey all the way around the park to the base of the hill that climbs to the grinder.  This was Stop #4.

We circled up and did a burpee circle of pain.  The circle held an Al Gore and we took turns doing a burpee until we reach 52 burpees, which was 4 rounds.  We sprinted the hill to the grinder and back.

Circle of pain merkins for same number as the burpees followed by a sprint to the burpees.

At this point, we had 7 minutes before I wanted to start Mary, so we just cashed out the beat down portion by doing an AMRAP of 5 Pull-Ups, 10 Merkins, 15 Squats.

MARY:
Flutter Kicks x 30 IC

Slutter Kicks x 20 IC

Hello Dollys x 15 IC

Cash Out last minute with LBCs.
COUNT-OFF & NAME-O-RAMA
13 HIMs showed up to do some serious work.
CIRCLE OF TRUST/BOM:
In Romans 12, the Bible tells us to strip off every weight that so easily entangles us and run with endurance.  That really gets me thinking about Jesus telling his disciples that they and we would face trials and tribulations, but to take heart because he overcame the world.

A lot of times, we get caught wanting life to be a nice, easy mosey through to the end, but that will NEVER be the case.  We serve a very real God, but we also fight a very real enemy who seeks to destroy us and our families.  Life is going to be hard and it will throw curve balls at you.  How you respond to the difficult times and the mentality with which you attack those difficult times can and will make or break you.

Jesus telling his disciples to take heart in today’s terms is him telling his disciples to keep a positive mindset.  Don’t ever let negativity creep in or come out of your mouth because it is like a cancer that will infect those around you as well.  I apologized to the group for any times that I let negativity come out of my mouth during beat downs and vowed to try not to do that anymore.  It may suck, but we are fighting and winning the battle to be our best self.

Run the race of life with endurance and always keep a positive mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A lot of B.O.M.B.S

THE SCENE: Low 40’s and No Wind.  Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – IC x 20

Cherry Pickers – IC x 6

Cadre Dan Cherry Pickers (Moses Special) – IC x 50

High Knees across the P Lot and back

Butt Kickers half way across P Lot and back.

Lunges across the P Lot and Side Lunges back.

THA-THANG:
We partnered up on the grinder.  There is a .25 mile loop the begins and ends on the grinder.  We started out with everyone running 2 laps.  Upon returning to the grinder, each partner did 10 burpees.

Once completed, partner one took off on another lap while partner 2 continued the work.  One partner was working on the below list while the other partner ran a lap.  We switched out on every lap.

  • 150 Burpees
  • 200 OH Press with CMU
  • 250 Merkins
  • 300 BBS
  • 400 Squats.

We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15

Slutter Kicks – IC x 15

LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:

1 Timothy 4:8

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them.  We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.

We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit.  When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives.  Make sure you are training your spirit as, if not more diligently than you do your physical body.

MOLESKIN:

ANNOUNCEMENTS: