F3 Knoxville

Pain at the Quaken

THE SCENE: mid 60s and sticky but the rain held off at the Quaken.
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:

15 SSH, 10 Tempo squats, 10 windmill, 15 mountain climbers IC, 15 Moroccan night club
THA-THANG:
Mosey to the small parking lot/road south of the middle school.  Perform the following exercises at the ends and the middle with runs in between exercises.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mosey to the bottom of the stairs for some 7’s.  Start with 6 burpees at the bottom and 1 Peter parker with merkin for each side.

Mosey to playground.  There was not quite enough time for a Merkin and pull-up pyramid, but we did the down hill part  Perform 8 merkins and 8 pull-ups.  Repeat with the following counts for each:  8, 6, 4, 2.
MARY:
Merkins and pull-ups were you Mary!
COUNT-OFF & NAME-O-RAMA
4 strong today.
CIRCLE OF TRUST/BOM:
1 Peter 2:9 – we are God’s chosen people.  We are to be different than those that are not, i.e. non-Christians.  Do you act differently than non-believers in your day-to-day?  Would others recognize you as a follower of Christ?  If you answered “No”, then you have some changes to make.  If you act like two different people on Sunday and the other days of the week, you cannot be one of God’s chosen people.

ANNOUNCEMENTS:
Hardship Hill coming up soon.

Easy Breezy – Sort of

THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:

SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:

First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.

Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers

Then:

Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees

run a lap and rinses and repeat

MARY:
Flutter Kicks, boat canoe

CIRCLE OF TRUST/BOM:

Matthew 6:25-34

Do Not Worry

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Pre-Birthday Bear With Me Beatdown

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the long front parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Sandbag Toss down the parking lot Indian run style
      • 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Lunge to AO

MARY:

  • Flutter Kicks 20x IC
  • Captian Thors to 6 BBS & 24 Hammers
  • Dealers choice:
    • Simmons: Box Cutters 20x
    • Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
  • Boat Canoe to finish with:
    • Moroccan Night Club in Canoe 2x
    • James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mettle Forger WOD

THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • Cherry Pickers (slow for stretch) 5x
  • Little Baby Arm Circles 15x IC Forward & Reverse
  • Merkins 10x OYO

THA-THANG:

  • Mettle Forger WOD
    • Buy in: 100 Burpees
    • Part 1: (complete reps in any order)
      • 100 Dips
      • 100 Squats
      • 100 Mountain Climbers 4ct
      • 100 BBS
      • 100 Flutter Kicks 4ct
    • 1 Mile run
    • Part 2: (complete reps in any order)
      • 100 Merkins
      • 100 Handstand Merkins (instead of pull-ups)
      • 100 Lunges
      • 100 Hammers
    • 1 Mile run

MARY:
No time for mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.

MOLESKIN:

ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#

Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.