F3 Knoxville

10 is enough

THE SCENE: Cozy 40ish and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Big Arm Circles FWD/Back IC x 5
  • SSH IC x 20
  • Windmills IC x 10
  • Tempo Merkin IC x 10
  • Cherry Picker IC x 5

THA-THANG:
Grab a CMU & Head to the Hockey Rink

  • Round 1
  • Each is exercise is Ascending 1 of each, 2 of each up to 10
  • Merkins/Presses – no CMU
  • Field Goal Squats/Smurf Jacks – CMU for squat distance only
  • Rows/Curls – CMU
  • Weighted Flamingos – CMU
  • Lateral Burpees – 10 only
  • After each completed set take a lap
  • Round 2
  • Same Exercises – start at 10 and work your way down

MARY:
Mayberry led us in Freddie Mercury’s & Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word for the year is something I’ve used for the last few years. 2020 was Celebrate, proof that God has a sense of humor. I had an idea of what Celebrate was going to look like and it was completely changed. What did happen though is at times it became a rallying cry during hard times. I could ask myself, “What is there to celebrate, even though the whole world is on fire?”. It also led to a Family dinner ritual that my daughter calls Happy/Crappy’s. We name 3 things we are Happy about from the week and 1 thing that was Crappy. It was important for us to not glaze over the struggles from the week too. This year, my word is Freedom. I have an idea of what that might look like but, I guarantee that God also has an idea of that will look like!!

Happy New Year!!!

MOLESKIN:
Field Goal squats were a real crowd pleaser!! Good to see some familiar faces out there today!
ANNOUNCEMENTS:
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Into The Unknown

THE SCENE: 100% Humidity, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Tempo Merkin IC x10
  • Temp Squat IC x10
  • Cherry Picker IC x5

THA-THANG:
Partner up for 4 stations up Matterhorn, 3 exercises each. Partner A runs to the next station while Partner B performs exercise with perfect form. Twice through the exercises then move to the next station. Scratch that, PAX audibled for 1x through and move to the next station which worked out great for time.

  • Station 1 – Power T Merkins, Mountain Climbers (Old School for Tweet-E) & Thruster Merkins
  • Station 2 – Squat Hops, Bobby Hurley’s (Get Low), & Skaters
  • Station 3 – Burpee Pull-ups (Thank Yo-yo), Jumping pull ups & Knees to chest
  • Station 4 – American Hammers, Side Planks & Box Cutters

MARY:
Flutter kicks IC x25 – Hello Dolly IC x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My family and I have been in a state of transition over the last two months. Both my wife and I are changing jobs and we just moved into a new neighborhood. We felt like we have been making these decisions through walking in Faith. Through trusting that God has a plan and we are following it. I’m going to need your encouragement along the way and if you feel that God is pulling you in any direction, take a step into that faith walk with HIM.
MOLESKIN:
Had a lesson on how to Wagon Wheel today. Pr
ANNOUNCEMENTS:
3rd F – Check Slack

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)

 

Hang in There

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill (4ct) IC x 10
  • Imperial Walker (4ct) IC x 15
  • Merkins (4ct) IC x 10
  • DogPound Classic – Cherry Picker IC x 5 <- On a 4 ct

THA-THANG:
Grab a CMU

  • Mosey to the “Boat”
    • COLT 45’s
  • Mosey to base of Matterhorn
    • 20 Tri-cep extensions/20 Merkins on the block
  • Mosey to the Pav-a-Lon
    • COVID caution Partner Workout “Hang in there”
      • EMOM Work out
      • Partner A – 5 Burpees/5 Thrusters w/ personal CMU
      • Partner B – Hangs from the rafters
      • Switch every minute for 16 minutes
      • Modified a couple of rounds to 7 & 7, then 10 Thrusters/5 Burpees & and then to plank w/ feet on the block instead of hangs
  • Mosey to base of Matterhorn
    • 20 Merkins on Block
  • Mosey back to AO

MARY:

  • Heel Tap Mountain Climbers OYO x 25
  • Merkins OYO x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work has been thrust into hyper drive lately and has taken a considerable amount of energy to manage. It’s a great reminder of how easy it is to allow work to become the center of our Concentrica. It will push out God, our M, our 2.0’s and our friends if we allow it to. An after thought I had is that we will never be in perfect balance all of the time. There will certainly be times that one thing or another will require a significant amount more of our time and attention. We just have to recognize it and realign ourselves with our most important relationships first.

MOLESKIN:
Good turn out today, Betty was visiting from JUCO & Gibbler was drifting through sporting a new “COVID-Goatee” while making his rounds as per usual. Junk came in clutch with the Co-Q to keep it fresh. Noted: WaxJob doesn’t like rain jackets.

ANNOUNCEMENTS:
Murph Challenge on Memorial Day 6a — Check email for Tennessee Convergence, National Convergence, etc