F3 Knoxville

Author: Taco

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round the Fountain

  • THE SCENE: Brisk and breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

MARY:
see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!
MOLESKIN:

ANNOUNCEMENTS:

Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off

It’s been a year…

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. Amen.” 
  • MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Working in the chill

  • THE SCENE: Cool and Breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • THA-THANG:
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)

MARY:
ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.

Burpee Mania

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness