F3 Knoxville

Author: Mouthwash

“Good” Mumblechatter

THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.

THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.

Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.

1 — full-court run. 10 merkins at each line.

2 — full-court bernie — 20 squats at each line.  

3 — half-court bear crawl — 25 LBC at each line.

4 — full-court lunge — 10 diamond merkins at each line.  

5 — half-court crab walk — 20 bbs at each line.  

6 — full-court imperial walkers — 10 CDD at each line. 

MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.

COUNT-OFF & NAME-O-RAMA
8 PAX

CIRCLE OF TRUST/BOM:

2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.

Loaded Deck

THE SCENE: a balmy 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Imperial Walkers x15; Tempo Merkins x10; Cobra Kai; Grady Corns x10

THA-THANG:
Mosey to splashpad.

EMOM:  5 box jumps, 10 squats, 10 merkins (5 rounds)

Deck of Cards. We moseyed around the park doing 5 exercises at various locations from our deck of cards.

  • Hearts = Merkins
  • Clubs = Squat Jumps
  • Diamonds = V-ups
  • Spades = SSH
  • Jokers = Burpees

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Resist the urge to complain and be frantic with so many things to do this season. Slow down, enjoy your family, set the pace by enjoying God and his gifts this season.

Broken Escalator

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squats x10; Imperial Walkers x10; Grady Corns x15; Rockettes x10; High Knees

THA-THANG:
Mosey to base camp.

Pax started at base camp doing 5 HR merkins, 10 Squats, and 15 mountain climbers. Then they went to station 1 and then back to base camp. Then, they went to station 1, 2, and back to base camp. Then station 1, 2, 3, back to base camp, etc…. until they completed all 6 stations. Then they worked their way back down.

  • Station 1 = 10 merkins
  • Station 2 = 20 carolina dry docks
  • Station 3 = 30 monkey humpers
  • Station 4 = 40 side crunches (20 each side)
  • Station 5 = 50 pickle pounders
  • Station 6 = 60 SSH

So, if my math is right, PAX completed:

  • 110 squats, 165 merkins, 165 mountain climbers, 180 dry docks, 210 monkey humpers, 200 side crunches, 150 pickle pounders, 60 SSH.

MARY:
no time.

COUNT-OFF & NAME-O-RAMA
9 HIM starting the week off right.

CIRCLE OF TRUST/BOM:

  1. There are fake friends, and you can be a fake friend.
    • Proverbs 19:6 — Many seek the favor of a generous man, and everyone is a friend to a man who gives gifts.
    • We can be friends with people purely from what we get from them.
  1. There are difficult friends and you can be a difficult friend.
  • Self-serving. Hyper negative and critical. Rude all the time. 
  1. There are faithful friends and you can be a faithful friend. 
  • Proverbs 17:17 — “A friend loves at all times, and a brother is born for adversity.”
  • Proverbs 18:24 — “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”

Monday beatdown

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial walkers x10, tempo squats x10, Grady corns x10, Abe Vigodas x5, Butt kickers and high knees.

THA-THANG:
Mosey to outhouse

  • 7’s — pull-ups, then down the ramp to v-ups.

Mosey to splashpad

  • 20 dips and 20 derkins
  • Lap around the outhouse
  • Rinse and repeat x4

Mosey to flagpole

  • Lap around track with pain stations
  • Station 1 — 10 pull-ups
  • Station 2 — 20 diamond merkins
  • Station 3 — 30 Imperial squat walkers
  • Lap 2 = 10 wide merkins, 15 big bois, 20 squats.

MARY:
Captain Thors up to 6 and some Cobra Kai’s to finish.

COUNT-OFF & NAME-O-RAMA
10 HIM

CIRCLE OF TRUST/BOM:

Encouragement to pray for our leaders. In all the news, discussion, opinions, complaints, etc… the clear command in Scripture is for us to pray for them.

1 Timothy 2:1-6 — First of all, then, I urge that supplications, prayers, intercessions, and thanksgivingsbe made for all people, 2 vfor kings and all who are in high positions, that we maylead a peaceful and quiet life, godly and wdignified in every way. 3 This is good, and xit ispleasing in the sight of yGod our Savior, 4 who desires zall people to be saved and atocome to bthe knowledge of the truth. 5 For cthere is one God, and there is one mediatorbetween God and men, the man1 Christ Jesus, 6 dwho gave himself as a ransom for all,which is ethe testimony given fat the proper time.

Wash those feet

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo Squats x10; Rockettes x10; Tempo merkins x10; Cobra Kai x5; Cherry pickers x5

THA-THANG:
Mosey to watershed for some 7’s

  • Pull-ups at the watershed
  • Big Bois at the bottom of Bermuda Triangle
  • Bear Crawl up ramp to get back (modified to lunges halfway thru)

Mosey to various locations around the park as we worked our way thru a Deck of Cards. I think we got a thorough tour of Equalizer.

  • Hearts = HR merkins
  • Clubs = V-ups
  • Diamonds = Air taps
  • Spades = Lunges
  • Joker = 10 Burpees

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I was effected by this quote I was reading yesterday about Jesus washing the feet of His disciples. First of all, he is heading towards his death and yet stops to serve them. Then, “Jesus served despite the unworthiness of the disciples. Notice John’s reminder that Jesus knew the betrayer was present. Jesus saw them all — one betrayer, one denier, all forsakers! When he needed them most, they would leave him. One of those sets of feet was dirty and sore from an errand that arranged for his torture and death. What did Jesus do? He washed those feet.”