F3 Knoxville

Author: Bartman

8 Men and a Matterhorn

THE SCENE: upper 60’s…felt like October – great weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Cherry Pickers x 5
  • This/that stretch

THA-THANG:

  • Indian run to the base of the Matterhorn
  • 4 Cones spread along the upper half of the hill.  1=closest, 4=farthest.  Exercises written at each cone.
    • 4-Burpees;  3-Diamond Merkins;  2-Plankjacks;  1-Squats
    • PAX run to the 4th (farthest) cone and do 25 reps of the exercise written.  Then mosey back down the hill stopping to do 25 reps of the exercise written at each cone.   Rinse & repeat eliminating the furthest cone each round until you end with only going to the 1st cone.
  • DORA work
    • 50 Thrust Merkins;  50 Squat Jacks;  50 Leg Pass Throughs
    • Partner 1 does reps at the speed bump, while partner 2 runs up the lower portion of the Matterhorn to where the rock ditch starts.

MARY:

  • Hello Dolly x 20
  • Box Cutter x 20
  • Spread Eagle Merkins x 10
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
8 PAX:  Ratchet, Pepper, Scooter, Woodshack, Shooter, Barn Door, Moped, Bartman

CIRCLE OF TRUST/BOM:
Words matter.  Say what you mean and don’t generalize.  Shared from John 21 an example of this when Jesus asked Peter “do you love me?” 3 times.  The first 2 times Jesus asked if Peter loved him he used the word Agape which is a deep, unconditional love…Peter in return said that yes he loved Jesus, however he used the word Phileo, which is a brotherly love.  Finally, the 3rd time Jesus asked Peter, he said “Do you Phileo me?”, in other words Jesus said “is that all Peter, do you only love me with a brotherly love and not a deep unconditional love?”.  Jesus was making the point that we should love him unconditionally.  It’s a good example of how our English language doesn’t quite capture the gravity of scripture.  Our word “love” is used for everything:  I love my wife, I love coffee, I love exercising.  The word doesn’t allow you to differentiate between its different meanings in different contexts.  Therefore we should take the time to be specific when we can be….to use the word that will relay our message the clearest.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound this weekend – 6am at the Truck Stop;  F3 anniversary celebration in November

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend

Sprints & Core

THE SCENE:  low 70’s…felt good

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 10
  • Tempo squat x 10
  • Burpees OYO x 3
  • SSH x 20

THA-THANG:

  1. Sprints up Matterhorn
    • 5 sprints up Matterhorn of decreasing distance
  2. Route 66
    • Run lap around the boat dock parking lot.  Stop at each light pole and do 1 Merkin, 1 Squat at each pole.  2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
  3. Dora on the Hill (core focus)
    • At baby everest.  Battle Buddy up for the following exercises DORA style.  Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
      • 100 Inchworms
      • 100 Shoulder Taps
      • 100 Thrusters

MARY:

  • Side crunch x 15
  • Peter Parker (Tweet-E in charge on these)

COUNT-OFF & NAME-O-RAMA
6 total:  Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman

CIRCLE OF TRUST/BOM:
Life can be a grind.  Be mindful of how you handle this as the leader of your house.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound;  Kickball Tournament;  F3 Olympics;  F3 Anniversary weekend

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up

More Roll-up V-ups Please

THE SCENE: Low 70s…pretty humid but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Cherry Pickers x 5
  • This/that stretch
  • Tempo Squats x 10
  • Tempo Merkins x 10

THA-THANG:

Mosey to Watt Rd parking lot

Descending Ladder.  Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot.  Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.

  • 10 Burpees
  • 9 Iron Mikes
  • 8 Roll-up, V-up
  • 7 Incline Merkins
  • 6 Squat Jumps
  • 5 WWI
  • 4 Diamond Merkins
  • 3 Side Lunges
  • 2 Jump Knee Tucks
  • 1 Round the Clock Merkin

Soccer field.  6 Cones set up in rectangular shape.  Mosey from cone to cone completing 20 reps of each exercise.

  • Wide Merkin
  • Speed Skater
  • Box Cutter
  • Big Boy Situp
  • Calf Raise
  • Ranger Merkin

MARY:

Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.

COUNT-OFF & NAME-O-RAMA
10 total:  Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman

CIRCLE OF TRUST/BOM:
Just a word about family & extended family.  Love them even though they drive you nuts sometimes!

MOLESKIN:

ANNOUNCEMENTS: