F3 Knoxville

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

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.

RAW circuit

THE SCENE: muggy for 05:30 but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We skipped this part
THA-THANG:
10 stations. At each station do 2 minutes of work followed by 30 seconds reat then rotate to the next station and repeat. Station were as follows

  • 25 foot CMU walk
  • Big boy sit ups
  • Incline merkins
  • Decline merkins
  • Lunges
  • 60# Sandbag clean
  • 30# ruck curls
  • Walk walks
  • CMU over head presses
  • Dips

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Goals are simply dreams with a deadline. We all need accountability to help us reach our goals and not just perceive them as dreams. Goals are achievable only though daily habit changes. It’s changing the daily grind that will help to get us closer to our goals and dreams.

MOLESKIN:
None
ANNOUNCEMENTS:
Trucking to the pound CSAUP coming up soon.

No lightning in sight

THE SCENE: 65 degrees and a good constant rain for 30% of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Not much warmup. SSH, cherry pickers and then took off for cover
THA-THANG:
We started off with sevens including Merkens and squat jumps. Running about 50 yards in between under the nice porch of 2 Rivers Church.

We did it a second set of sevens including Burpee‘s and lunges but extended the run outside the porch for a total of 80 yards.

We then mosey back over to the parking lot and did some agility work on the parking lot lines shuffling sideways and touching each line.  We did this a couple times then Bernie Sanders to the bottom of the trail leading up to field one.

Sevens again, this time with diamond Merkins and Iron mikes 4ct.  Running up the hill to the bench

We then moseyed to field 1

at every horizontal line on the field (5) we switched from bear crawls to sprints for the full length x2. THEN same thing (dropped two lines on switching) and did sideway Gorilla crawls and Bernie Sanders the full length x2

MARY:
We did a ring of fire until time came up with Merkins and planks
COUNT-OFF & NAME-O-RAMA
5 total, cornhole, sweeper, cosmo, tailpipe and Tank
CIRCLE OF TRUST/BOM:
We talked about not making assumptions of people others second and third chances as Christ does that for us in an hourly basis.
MOLESKIN:
Cosmo has no problem doing Merkins under an overflowing gutter.
ANNOUNCEMENTS:
Prayers