F3 Knoxville

Author: Rainbow

Punxsutawney Skunk

THE SCENE: Chilly with a touch of ice.  Around 30 degrees at circle up
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH on 4ct, 10 Plank Jacks on 4ct, 10 Tempo Merkins, A little this and that, Jog the lot, Rocky B’s x20, Mosey back and Grab a CMU

THA-THANG:
Mosey with CMU to pavilion for 20 table rows and 20 dips.  Pick up the CMU and mosey to Circus Maximus.  There perform 5 rounds of 2 sets of exercises (50 reps each) then take a lap.

Round 1: 50 OH PRESS, 50 LBC, 1 LAP

Round 2: 50 CURLS, 50 JUMP SQUATS, 1 LAP

Round 3: 50 MERKINS, 50 SQUATS, 1 LAP

Round 4: 50 ROWS (25 EACH ARM), 50 HEEL TOUCH, 1 LAP

Round 5: 50 DRY DOCKS, 50 SKATERS, 1 LAP

With time left just pick a round or mix and match

Mosey back to pavilion for 20 table rows and 20 dips

Put back the CMU’s and mosey to Little Everest for 2 rounds of 20 4ct Flutter kicks then run to top (Rinse and Repeat)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My bom was interrupted by two skunks doing what two skunks do when they are married and love each other very much.  Basically, the BOM was that we all have a purpose that God has laid out for us.  So live with purpose and pursue your creator.

Four 20’s and 50’s

THE SCENE: Cloudy and damp. Around 37 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct

10 Plank Jacks 4ct, 10 Tempo Merkin, 10 OH Clap 4ct, 10 Seal Clap 4ct, 10 Baby Arm circles Front and Back on 4ct, 8 Cherry Pickers
THA-THANG:

Grab a CMU and meet in the middle of the parking lot.  Perform exercise 1. OH Press x20 then mosey to corner 1 for 50 LBC, (BACK TO CENTER) Perform exercise 2. CURLS X20 mosey to corner 2 for 50 Squats, (BACK TO CENTER) Perform exercise 3. BLOCK MERKIN X20 then mosey to corner 3 for 50 Lunges, (BACK TO CENTER) Perform exercise 4. MOWERS then mosey to corner 4 for 50 Mountain Climbers.  After round complete, run baby everest with 2 burpees at top.  RINSE AND REPEAT

MARY:
Had time for 22 American Hammers on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Grade Yourself every few months in the following categories:

  1. Faith
  2. Self
  3. Immediate Family-Loving and serving your wife and kids?
  4. Original Family
  5. Friendships
  6. Money
  7. Career
  8. Creativity
  9. Discipline
  10. Life Style

 

Ice Cold AMRAP’S

THE SCENE: Clear and cold, around 22 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get moving fast to get warm with 25 SSH on 4ct, 15 4ct Mtn Climbers, 20 Rocky Balboa then jog down to other end of parking lot, 20 Rocky Balboa on that end then back.  Tempo Merkins then mosey…
THA-THANG:
Mosey towards the overlook, tempo squats at stop sign to wait on 6, then finish mosey to overlook.  The deal up top is 4 one minute amrap’s. Lap around the circle after each minute.  AMRAP’s consisted of Merkins, Big Boys, Lunge, and Bobby Hurley’s

Mosey down to little everest.  4 one min amraps again at bottom, run up hill and back after each.  AMRAP’S consisted of Dry Docks, Freddy M’s, Man Makers, and Squats

Still some time so mosey to pavilion for one last bit of AMRAPS.  Alternate between 1 min amraps of table rows and wall sit.  Finished with 2 min amrap of LBC’s.

 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
23 HIM’s
CIRCLE OF TRUST/BOM:
We honored what would have been my Dad’s 69th birthday.  Talked about the task we have of honoring our heavenly father every day.  That is why you’re here.  Also, challenged PAX to reach out and go a step deeper with their friendships.  Ask.

Thanks a Lot!

THE SCENE: Great morning for November.  55 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 10 4ct SSH Right Leg only then switch to Left Leg only.  20 regular SSH on 4ct.  Windmills x8 , Tempo Merkin x10, 8 Cherry pickers
THA-THANG:
CMUesday so grab a CMU…Perform 10 4ct OH Press, Curls, Right Arm Mowers, Left Arm Mowers, and LBC’s with CMU overhead then…

Mosey to Little Everest, Bernie up, 5 Burpees at the top…

Mosey to Cardiac, On way down 10 decline merkins at fist light pole, first bend, second bend, and bottom light pole.  On way back up do inclines instead.  Rinse and Repeat back to CMU’s.

 

MARY:
Back in time for a minute of Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
Psalms 69:13

Then I will praise God’s name with signing, and I will honor him with thanksgiving.

 

It’s easy to be negative and pass all that as going on as such.  Being positive is a mindset.  Get up every day and list 5 things you’re thankful for.

Avett Brothers

THE SCENE: Great fall morning.  50’s for temps
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH on 4ct (25), Tempo Merkins (10), Thai Fighters 4ct (10) Right and Left, Cherry Pickers (8), 2 Mosey laps around the lot then grab a CMU
THA-THANG:
Mosey to parking lot for:

25 Curls then Right arm farmer carry length of parking lot, 25 up over cmu abs, Mosey to open chapel 30 sec wall sit, Left arm farmer carry back down…Replace curls with (OH Press, then CMU Merkin, then Rocky Balboa) performing all other exercises in first circuit.  Complete 4 Rounds

Mosey to Cloud for some ab work:

25 4ct Freddy Mercury

25 4ct Hello Dolly

25 4ct LBC

25 4ct Heel touch

 

 

MARY:
Return CMU’s and circle up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thought of the Avett Brother’s song “Head Full of Doubt” and the lyrics:

“When nothing is owed, deserved, or expected.  And your life doesn’t change with the man that’s elected.  If you’re loved by someone you’re never rejected, decide what to be and go be it.”

Remember that God is requiring us as men to be the change that is needed.  We can’t look to elections, or anything else.  God has equipped us to be leaders and we are to lead by example.  No outside factors can stop you from doing what God has put you here to do.  Go do it.