F3 Knoxville

Author: Mouthwash

Earn that pie

THE SCENE: low 40’s…about perfect.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x10, Windmills x10, Tempo merkins x10, cherry pickers x10, little bit of this and that.
THA-THANG:
Mosey to Playground for 7’s

  • Pull-up at playground and v-ups at the flag.

Mosey to splash-pad

20-minute AMRAP of:

  • 50 Squats
  • 50 SSH
  • 40 Lunges (total)
  • 50 SSH
  • 30 Merkins
  • 50 SSH
  • 20 Big Bois
  • 50 SSH
  • 10 Burpees
  • Run to outhouse and back
  • Rinse and repeat until 20-minutes was up.

Route 66 of merkins at each light until we got back to AO.

MARY:
No time for dat.
COUNT-OFF & NAME-O-RAMA
11 HIM’s
CIRCLE OF TRUST/BOM:
Psalm 103 — a psalm of gratitude and blessing the Lord for his goodness in our lives.  He does not treat us as our sins deserve!
MOLESKIN:
Next time, I’d switch it up and do the same number of SSH as the exercise we are on (so decrease it by 10 each rep)

7-11’s

THE SCENE: 59 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tempo Squats x10, Tempo merkins x10, a few cobra kais, cherry picker x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to playground

7’s — pull-ups + v-ups (playground to top of Bermuda triangle).

11’s — merkins and dips (from splash pad to pavilion above restrooms)

7’s — burpees and overhead press (from boat dock to rock pile)

11’s — squat jump-ups and big boys (splash pad one side to the other)

MARY:
Ain’t got no time for dat.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let’s be proactive about walking in the good works prepared for us by God.  We’re not saved by works, but by grace. But we are saved to walk in good works to love others and glorify God.  It’s a great time (as always) to serve people, talk to them face-to-face, get involved in their life, and help.

Ephesians 2:10 — 10 For fwe are his workmanship, gcreated in Christ Jesus hfor good works, iwhich God prepared beforehand, jthat we should walk in them.”

Proverbs 3:27 —“ rDo not withhold good from those to whom it is due,5when it is in your power to do it.”

Galatians 6:10 — “10 So then, gas we have opportunity, let us hdo good to everyone.”

ANNOUNCEMENTS:
5 year anniversary coming up.

I swing my beats at the playground; ya know!

THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.

THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).

Mosey to B-ball court for suicides:

  • Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
  • Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
  • Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
  • Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
  • Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
  • Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters

MARY:
ABC’s.  Feet together 6 inches off the ground and spell out the alphabet (capital letters only).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.  And a harvest of righteousness is sown in peace by those who make peace.”

An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.

 

Around and Around

THE SCENE: mid-60’s and actually feeling pretty good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, Cherry pickers x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to splash pad for Around and Around

  • Round 1 — 10 burpees, lap around parking lot
  • Round 2 — 10 burpees, 10 iron mikes, lap around parking lot
  • Round 3 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, lap
  • Round 4 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, lap
  • Round 5 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, lap
  • Round 6 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, 10 v-ups, lap.

5 minute complex:

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder tap

Lap around tack

Ring of Fire — merkin style.

MARY:
LBC (4-ct) x20, Side crunches (4-ct) x10 each side, Peter Parkers.

COUNT-OFF & NAME-O-RAMA
11 PAX + 1 unicorn

CIRCLE OF TRUST/BOM:

Matthew 8:23–27

Jesus Calms a Storm

[23] And when he got into the boat, his disciples followed him. [24] And behold, there arose a great storm on the sea, so that the boat was being swamped by the waves; but he was asleep. [25] And they went and woke him, saying, “Save us, Lord; we are perishing.” [26] And he said to them, “Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm. [27] And the men marveled, saying, “What sort of man is this, that even winds and sea obey him?” (ESV)

Jesus was asleep in the boat for us. Everything he did was for us. Many people know he died for us — as a punishment for our sins so that we could be forgiven. He rose again for us that we might rise again. He also lived for us. When the storm was breaking out with chaos and confusion, He was asleep because he perfectly trusted God. When I get anxious or fearful or fail to respond like this, I remember that He was asleep in the boat for me — that God now views me as if I responded like that.  

ANNOUNCEMENTS:
Hardship Hill coming up soon.  Equalizer work day on our obstacle tomorrow. Be on the look-out for plywood.

Welsh Dragons and 7 of Diamonds

THE SCENE: Foggy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).

THA-THANG:
Indian Run to the top parking lot

Welsh Dragon:

  • Plank position the whole time.
  • Bear Crawl 4 steps
  • Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
  • Bear Crawl 4 steps
  • 2 merkins, 2 plank jacks, 2 shoulder taps
  • Keep going until you get to 10 of each exercise.

Mosey to flagpole

7 of Diamonds:

  • We did laps around the track stopping at each corner for…
  • 7 burpees on lap 1
  • 14 4-ct flutter kicks on lap 2
  • 21 merkins on lap 3
  • 28 squats on lap 4

MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”