F3 Knoxville

THE LONGEST HOUR

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:

Cherry Pickers, Wind-Mill, Temp Merkins, Tempo Squats, Dancing Bear
THA-THANG:
Run around the AO and do Burpees at various stops designated by the Q.  We did 300.

MARY:
Flutters, Box Cutters, 6inch LBCs
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:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life – abide in Him.
MOLESKIN:
This was a joyful workout.
ANNOUNCEMENTS:
CSAUP, Blood Drive

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:

20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP

Farming Two Rivers

THE SCENE: 30s and a tad damp
F3 WELCOME & DISCLAIMER✔💪
WARM-O-RAMA:

Cherry Pickers, Windmills, Temp Merkins, Dancing Bear, Temp Squats
THA-THANG:
Farmer Carry CMUs to Two Rivers Church parking lot.

  • Sets of 30-25-20-15-10: Perform 1 set of Alpo, famer carry CMU 50 yards, Perform 1 set of Shoulder Press, farmer carry back to start.  Repeat with last sets at 10.
  • Farmer Carry CMU down the hill to bottom of parking lot. Parking lot is divided up into two square sections, a heavy side and a light side.  Group split into two (one attacking the heavy, one the light).
    • Heavy side: 7 cones with exercises at each – all with CMU, all while farmer carrying CMU to each.  Buy in with 5 Burpee jump overs. Exercises: 10 Thrusters, 10 Merkin Overs, 15 Shoulder Raises, 15 Shoulder Press, 15 Squats, 20 Curls, 20 Tri-cep Extensions
    • Light side: without CMU, Mosey around the section, 5 Burpees at start and every turn (4 corners total).
  • Groups repeated each side twice

MARY:
Flutters, LBCs, Box Cutters, Hello Dollies

COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
Discussed January and the notoriously high rate of suicides this time of year.  Pay attention to those around you and be someone who is willing to be “in the fire” with a brother who is struggling.

Deuteronomy 30:19-20 “I call Heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. Therefore, choose life, that you may live, you and your descendants; to love the Lord your God. To obey His voice, and to cling to Him; for he is your life, and the length of your days;

MOLESKIN:
Doubtfire showed up to Coffeeteria, but not the beatdown.

ANNOUNCEMENTS:
Blood Drive 1-29, Asylum CSAUP 1-30

10 is enough

THE SCENE: Cozy 40ish and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Big Arm Circles FWD/Back IC x 5
  • SSH IC x 20
  • Windmills IC x 10
  • Tempo Merkin IC x 10
  • Cherry Picker IC x 5

THA-THANG:
Grab a CMU & Head to the Hockey Rink

  • Round 1
  • Each is exercise is Ascending 1 of each, 2 of each up to 10
  • Merkins/Presses – no CMU
  • Field Goal Squats/Smurf Jacks – CMU for squat distance only
  • Rows/Curls – CMU
  • Weighted Flamingos – CMU
  • Lateral Burpees – 10 only
  • After each completed set take a lap
  • Round 2
  • Same Exercises – start at 10 and work your way down

MARY:
Mayberry led us in Freddie Mercury’s & Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word for the year is something I’ve used for the last few years. 2020 was Celebrate, proof that God has a sense of humor. I had an idea of what Celebrate was going to look like and it was completely changed. What did happen though is at times it became a rallying cry during hard times. I could ask myself, “What is there to celebrate, even though the whole world is on fire?”. It also led to a Family dinner ritual that my daughter calls Happy/Crappy’s. We name 3 things we are Happy about from the week and 1 thing that was Crappy. It was important for us to not glaze over the struggles from the week too. This year, my word is Freedom. I have an idea of what that might look like but, I guarantee that God also has an idea of that will look like!!

Happy New Year!!!

MOLESKIN:
Field Goal squats were a real crowd pleaser!! Good to see some familiar faces out there today!
ANNOUNCEMENTS:
I

Pair Crawl

THE SCENE: About 30. Cold-ish, but not so much that you notice after warming up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shuffle one lap around the parking lot.
10 Burpees w/ruck
20 Ruck swings
30 Snatches (15/arm)
40 BBS (20 w/ruck, 20 w/o)
50 Squats w/ruck
60 Calf Raises (30 each leg)

THA-THANG:
Suspend 60lb sandbag in the middle of a 2×4 and shoulder carry between two PAX the long way around to the Watt Road field.
Get on the sideline with the 2×4 and sandbag between, and bear crawl across the field, dragging the sandbag/2×4 in tandem.
At the far side of the field, turn around and head back, this time dragging with the other arm.

Shoulder carry to the bar by the bathrooms.
Fail dumb bar pushup exercise that YHC wondered if it would work. It didn’t.
So do 15 ruck-on easy-ups and merkins.

Continue on to the upper field. Stand on either side of the midfield line and toss sandbag back and forth diagonally across the line while progressing across the field. Repeat for return.
Repeat the 10-60 rep warmup progression

Head the third field and repeat the alternating sandbag toss, this time with a backward, over the head toss. On the way back, toss forward from rack position.

Return to the parking lot, last 100yd rifle-carry.

Cooldown ruck-only lap around the park

MARY:
None
COUNT-OFF & NAME-O-RAMA
2
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
MOLESKIN:
Good work, good fellowship.
ANNOUNCEMENTS:
Christmas Ruck coming up whenever we can plan it.