F3 Knoxville

Author: Stripped

Sandwich Tray

THE SCENE: Mid-fifties and breezy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Baby Arm Circles IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Bermuda Triangle:

  • 15x Merkins at each pt, bear crawl in between—High Plank.
  • 15x monkey, lunge between—Squat.
  • 15x reverse pickle, crab walk in between—Low Plank. 

Tabata sandwiches at splash pad. 20 on, 10 off. Alternate exercises. 8 rounds then lap:

  • Plyo Merkins | Squats
  • American Hammers | Shoulder Taps
  • Squat Jumps | V-Ups
  • Dips | Step Ups
  • Hello Dolly | SSH

MARY:

  • Stargazers OYO (4-count) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

James 1:19—“You must all be quick to listen, slow to speak, and slow to get angry.”

 

MOLESKIN & ANNOUNCEMENTS:

Getting Off the Ground

THE SCENE: Upper 60s & Wet. But our benevolent Q kept us off the ground.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Mosey to flag for 7s: Dips & Pull-Ups

Descending four corners. Do 10 each of four exercises, one in each “corner”. After each lap, drop the rep count by one. Exercises were:

  • Burpees | BBS
  • Squat Jumps | Mountain Climbers

MARY:

  • No Time

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

No matter what conflict we encounter at work, at home, out in the world, we know we are not the first ones to be disliked, to be disrespected; we have a great example in Jesus who was spat on (because they were not observing COVID guidelines) and insulted and lied about and 1Peter2 tells us that “He did not retaliate when he was insulted, nor threaten revenge when he suffered. He left his case in the hands of God, who always judges fairly.” I hope you don’t face any conflict in your day today, but if you do, let that be our example. Let us lead with restraint and leave our case in the hands of a higher power.

MOLESKIN & ANNOUNCEMENTS:

Sign up for Hardship Hill

The Krak Attack is Back, Jack

THE SCENE: Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC
  • Baby Arm Circles IC
  • Overhead Claps IC | Seal Claps IC |
  • SSH IC

THA-THANG:

Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Dry Docks
  • Crunches
  • Squat Jumps
  • Crab Toe Touches
  • Bear Crawl
  • Flutter Kicks
  • Mountain Climbers
  • SSH
  • Merkins
  • Crab Walk

MARY:

  • What’s that?

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“A wise man is cautious and turns from evil, but a fool is easily angered and is careless.” -Prov14:16

If I’m striving for wisdom; to instill wisdom and be an example of wisdom, I need to avoid being easily angered—which is tough for me—and I need to not be careless.

Everyone makes mistakes, but carelessness doesn’t learn from them and goes back down the same path over and over again. 

Challenge for you today is to think about a mistake you’ve made recently and instead of being angry with yourself, consider what you can learn from it, how you can avoid it in the future, and how you can leverage your experience to help others to avoid it.

No Unicorn, No Problem

THE SCENE: Like working out in a humidor

F3 WELCOME & DISCLAIMER – oops

WARM-O-RAMA:

  • Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed

THA-THANG:

5 Burpees at Starting Line

Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs

Back to Start Line: 5 Burpeea, Cone #4 (20 reps)

Rinse & repeat | Plank to wait for the six

11s – Single Leg Glute Bridges & Single-Leg Dead Lifts

MARY:

  • Nah

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov4:7-Above all and before all, do this: Get Wisdom! 

“Every system is perfectly designed to get the results it gets.”

This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.

When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.

MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.

ANNOUNCEMENTS: 

Rest Time at the Equalizer

THE SCENE: 70° and actually pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Seal Claps IC
  • Windmills IC | SSH IC

THA-THANG:

Want the PAX to get some rest this morning, so we only worked for three quarters of our time together. 45seconds of each of these exercises and 15seconds of rest. Ran a lap after every six.

  • Diamond Merkins
  • Dips
  • Decline Merkins
  • Seal Claps
  • Merkins
  • Pull-Ups
  • Hand-Release Merkins
  • Dry Docks
  • BBS
  • V-Ups
  • Australian Snow Angels
  • Pickle Pounders
  • Box Cutters
  • American Hammers
  • Flutter Kicks
  • LBCs
  • Box Jumps
  • Split Squats – Right
  • Split Squats – Left
  • Iron Mikes
  • Monkey Humpers
  • Lunges
  • Narrow Squats
  • Step-Up w/ Knee Raise

MARY:

No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 1:6 – And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.

What good work has God begun in you? How do you see him continuing that work in your life?

MOLESKIN:

ANNOUNCEMENTS: Fill that q calendar