F3 Knoxville

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Mania

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness

Some Ole Dead Horse

THE SCENE: High 60s with a light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH

Showed the fellas the lap
THA-THANG:
Classic Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
14 bros
CIRCLE OF TRUST/BOM:
Talked about the 40% rule. When your brain tells you to stop, you’ve only done 40% of what you’re capable of.
MOLESKIN:
ANNOUNCEMENTS:
2nd F at the house of Wood Saturday

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.

 

Dora Explores Springbrook

THE SCENE: Beautiful morning, rain subsided shortly before 7am, 76 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness, Fellowship, and Faith. Practice social distancing and other COVID precautions. Modify and needed. I am not a professional nor doctor. Push yourself.

WARM-O-RAMA:
15 SSH in cadence.

8 Cherry Pickers in cadence

10 Imperial Squat Walkers in cadence

THA-THANG:
PAX moseyed on over to a nice hill (approximately 50m with a ‘break’ halfway). Upon the way we traveled through the dangerous ‘path of fallen PAX’, which claimed two a few weeks back. All made it through successfully. Upon arriving to the hill, we completed a modified Heartbreak 1,2,3, renamed more appropriately to 808’s and Heartbreak after the Kayne West album

808’s and Heartbreak

  • 200 Squats
  • 2 Body Builders
  • 200 WWII
  • 2 Body Builders
  • 200 Gorilla Humpers
  • 2 Body Builders
  • 200 LBC
  • 2 Body Builders

While partner was working, the other would sprint to the top of the hill, complete 10 single count Iron Mikes, and return to switch. Rinse and repeat until everyone completed. Return to the AO.

CMU Dora arm circuit

  • 100 Curls
  • 100 Bent Rows
  • 50 4-ct Flutter kicks with a 2 presses in each 4 count
  • 100 Dips (no CMU)

While the partner was working, the other ran to the other side of the AO (30m) for 15 dips and returned. Rinse and repeat.

MARY:
With five minutes remaining, PAX grabbed a CMU for 2 minutes of wall sits, with presses (vertical) and pushes (horizontal) mixed in. After 2 minutes, there was 2 minutes of protractors with crunches mixed in. The final minute was spent back on the wall with presses.

COUNT-OFF & NAME-O-RAMA
12 PAX came out to play with Dora: Napster, Taco, Moses, KY, Avocado, 3 Rivers, Fins, Hammy, Drifter, Peach, Nair, and Hellbender.

CIRCLE OF TRUST/BOM:

COVID has been a frustrating season for all of us. F3 is not only a community for fitness, but also a community to push ourselves to be better men and make a difference in our communities. A verse on my heart recently is Ephesians 4:31-32:

‘Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice. Be kind to one another, tender-hearted and forgiving each other, just as God in Christ has also forgiven you’

MOLESKIN:
We welcomed a new member to the F3 family: Pinocchio’s son Grant was born Friday! Wife and baby are doing well.
ANNOUNCEMENTS: