F3 Knoxville

Cardio Truck Stop

THE SCENE: Just above freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Picker IC x 5
  • Tempo Merkins IC x 10
  • Ankle Rolls/Trunk Twists

THA-THANG:

  • FNG pick a number 1-20 – 16 Reps
  • 1/3 Mile lap with
  • Box Jumps, Pull-ups, Dips, Merkins, 4 ct Flutters
  • After 6ish laps – mosey to Soccer Field
  • I-40’s
  • Trace the lines of the soccer field – Bear Crawl Forward, Karaoke side to side, back peddle… backward
  • Mosey back to AO
  • Sprints for the Win – 2 Sprints to 1st light, 2 Sprints to the 2nd light, and one all the way through

MARY:
Stretch it out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
March is Mental Health Month for F3. This is a great place for men who need a workout and fellowship. If there’s a man in our world that needs more than that, it’s okay. Sometimes guys need a Psychologist or Medication to correct a chemical imbalance. That’s not for us to decide. We’re here to encourage men.
MOLESKIN:

Got lucky that the number selection didn’t backfire. Wasn’t exactly what I had planned but it worked out for us. We didn’t have a bit of creativity on names for the FNG so we landed on the predetermined He-Man as promised. Bartman had a sweet van.

ANNOUNCEMENTS:
JUCO Convergence – Hardship Hill Builds – Hardship Hill Event – Tennessee Convergence in October

NO ACQUITTAL

THE SCENE:  20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, High Knees w/Burpees, Tempo Squats, OH Claps
THA-THANG:
6 stations of exercises (20 Merkins, 20 Squats, 20 6inch LBCs, 20 Werkins, 20 Iron Mikes, 20 4ct Freddy Mercury) followed by 2 Burpees per cone (7) going up the hill to MRSA ground zero, one lap around soccer field – rinse n repeat 3 times.

Calve Raise Stairway to Heaven – at stadium, 30 Calve Raises per step up, Slowsly to top of hill and do 20 6inch LBCs, repeat for 2 rounds

MRAP at water station – 20 pull-ups, mosey about 40yrds, 10 Jumping Spiders, repeat with 15, 10, 5 pull-ups.

Jelly Legs at Field 3

Jelly Arms at Field 2

MARY:
One last round thru the 6 stations, 35 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
7 Strong


CIRCLE OF TRUST/BOM:
Life is short. Don’t waste it! We live, we die, then comes Heaven or Hell – depending on how we live our life and the choices we make. If you waste this life, in the end you will LOSE it. The UN-wasted life can be summed up in one concise statement from John Piper: A life not wasted is one spent lovingly serving others in a way that magnifies God’s glory. It’s why you are here.
MOLESKIN:

ANNOUNCEMENTS:

Do or Do Not…There is No Try!

THE SCENE: Mid to high 30s with a less-than-desirable breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 50 IC
  • Rockette x 20 IC
  • High Knees Ring of Fire with Burpees

THA-THANG:
PAX moseyed to the path where we began a Route 66 with BBS at each light pole until we reached the bleachers.

At the bleachers we smoked 20 merkins, 40 squats, and 60 dips OYO.

We continued the Route 66 BBS until we reached the playground. We did a set of 11s with derkins at the bottom of the hill and burpees at the top. The catch is that each trip up the hill was a sprint “Pickett’s Charge” style with the whole PAX staying in sequence.

Following the 11s we moseyed on to the MRSA-laden soccer fields where we lined up on the base line. One PAX called out an exercise of choice and then side-shuffled along the boundary line while the stationary PAX performed that exercise. We did everything from side straddle hops to asphalt kissers.

We eased our way back along the Route 66 (with pistol squats this time) and paused at the bleachers for 20 merkins, 40 squats, and 60 dips.

MARY:

  • Plank 30 seconds
  • Hello Dolly x 20 IC
  • Plank 30 seconds
  • Flutter kicks x 20 IC
  • Plank 30 seconds
  • Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Do or do not. There is no try.” Yoda coined this phrase years and years ago, but I never stopped to think about what it meant until I listened in on F3’s 43 Feet podcast about time management. They suggested removing the word “try” from your vocabulary. It sounds incredibly simple, but I have found that saying “I WILL do something” in lieu of “I’ll try to do something” makes a tremendous difference in how much I promise, how serious I am about that promise, and how efficiently I spend my time.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for pull-up bar install day at the Dog Pound. Contact La-Z-Boy with any questions. WE WILL DO PULL-UPS IN 2020!

Gentleness in Strength

THE SCENE: Low 40’s and too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC f/b, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey the Running Path, stopping at each pole for either 5 Diamond Merkins + 5 Merkins + 5 Werkins, or 5 Narrow Squats + 5 Squats + 5 Summo Squats – QIC’s call.  (14 Poles total I believe)

Arrive at Soccer Field. Perform directed exercise/reps at one end, mosey to other end, repeat, mosey back and repeat, until 5 rounds of the exercise/reps are complete. We did Burpees x10, Jump Squats x20, Merkins x20, Monkey Humpers x30.

Mosey to Playground. Perform Grinder of 5 pull-ups, 10 Merkins, 15 Dips – Mosey short distance and do 2 8ct BBs, Mosey back and repeat until time called.

Mosey to Bridge. Perform Indian style Slowsy with PAX forming a line, shoulder to shoulder in Al Gore. Last man chooses exercise to the front (Bear Crawl, Frog Jump, Mall Walk, Burpee Broad Jump, etc.). Rotate thru until bridge is traversed. MARY:
Cosmo led some Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
13 Strong


CIRCLE OF TRUST/BOM:
See Weekly Email (01/19). Spoke about the importance of cultivating the virtue of gentleness and the stumbling block that can hinder our gospel witness if we lack gentleness. “Blessed are the meek. They shall inherit the earth.”
MOLESKIN:
Some of my favorite HIMs showed up for this one, to include Toto. What a blessing it was to lead and fellowship with these men. Awesome group.
ANNOUNCEMENTS:
N/A

Rain = pavalon work

THE SCENE: low 50’s, rain, wind.  Pretty gloomish.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Mosey to 2 Rivers church
  • squats
  • merkins
  • this/that stretches

THA-THANG:

  • 11’s:   Decline merkins & thruster merkins
  • 11’s:  squat jumps & increasing timed wall sit
  • dips & crunches in increasing reps of 10

MARY:
N/a, lots of abs in the last exercise we did

COUNT-OFF & NAME-O-RAMA
5:  Cosmo, Cornhole, Sparky, Mayberry, Bartman
CIRCLE OF TRUST/BOM:
“If you want to go fast, go alone; if you want to go far, go together.”   Millions of people around the country are in the first week of their “get healthier” new year resolution…most of them will fizzle out over the next two weeks largely because they try to do it alone.  I am thankful for the brotherhood and accountability of F3 and it’s ability to keep me from being a flash in the pan when it comes to fitness.

MOLESKIN:
Kind of an impromptu Q because of the rain.  Thanks to the good folks at 2 Rivers Church for letting us use their covered areas so we could stay dry.

ANNOUNCEMENTS: