Taco – Page 3 – F3 Knoxville

Substance

February 11, 2020 Taco

THE SCENE: Cool and clear (nice sunrise before the snow)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC
High knees, butt kicks, toys soldiers
20 t-merks IC
Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
Caterpillar half the Grinder

THA-THANG:
7 of Diamonds at the tennis courts

7 Burpees (bounding between corner)
14 Monkey Humpers ( 4ct.) (Mosey)
21 CMU Curls (Carioca)
28 Thrusters (Mosey)
21 CMU Bent Rows (Mosey, Lunge short sides)
14 CMU Kettle Bell Swings (Burnie)
7 Body Builders (Mosey)
- Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick

MARY:

Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.

MOLESKIN:

Words

January 7, 2020 Taco

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
Station 1.
20 BBS
20 Peter Parker (2ct)
20 Bridge Marching (2ct)
20 J-Lo (plank, hip dip, 2ct)
30 LBC
20 Superman
Station 2.
5-8 pull ups
10 knee tucks
10 assisted piston squat (5 per leg)
5 slow-release hangs
25 Merkins
Station 3
20 CMU Goblet Squats
10 Water pumps per leg
10 Step ups with CMU (per leg)
10/leg shoulders-high hip thrusters
Station 4
Crazy 8 Curls
20 Upright Rows
15 Dips, CMU on legs
15 lawnmower per arms
20 incline merkins (bench or CMU)
Station 5
15/leg Single Leg Dead Lift
10 Burpees
20 lunge twist with CMU (10 per leg)
30 Calf Raises (10 each: toes out, toes neutral, toes in
MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.
12:16 Fools show their annoyance at once, but the prudent overlook an insult. Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing. When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

MOLESKIN:

ANNOUNCEMENTS:

Slow Down

December 6, 2019 Taco

THE SCENE: Cool and frosty, 32 degress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x Windmills, Knee-to-chest-to-lunge(10 yds), Inchworm merkins back

THA-THANG:
Mosey to Mt. Crumpet
2 sets of everything
- 20 hand-release merkins, run Crumpet, plank at top
- 15-20 Iron-Squats, run middle hill, plank with leg-lift
- 5 burpees, run third hill, squat hold for the 6

Mosey back to grinder
Set 1 (x2)
- Over-CMU merkins, 8ct. IC x3
- Squat hold, tempo curls, IC, x10
- Calf-raises, IC, 4ct-10x, 3 positions(toes neutral, in, out)
Set 2 (x2)
- Slow lunge with CMU press x10
- Slow Dips, IC, 4ct x10
- Slow Water pumps, IC, 4ct, x10
1 min, leg-under plank

CIRCLE OF TRUST/BOM:
In the craziness and and business of the holiday season we all need to intentionally take time to SLOW DOWN: take time to reflect on God sending Christ for us at Christmas, take time to spend with your family without distractions of technology, take time to be alone and simply reflect on what God has blessed you with.
MOLESKIN:

Pick your improvement

October 10, 2019 Taco

THE SCENE: Calm and cool, 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10

THA-THANG:

Mosey to Mt. Crumpet
Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
Round 2: 80 reps Merkins or plank leg lifts (2ct)
Round 3: 60 reps Burpies or walking lunges
Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
Round 2: 50 reps, Curls or Upright Rows (minimum 10)
Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.

Round and round they go…

August 20, 2019 Taco

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC, forward/back x10 IC
20 SSH IC
8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

250 Calf jumps Partner: Bernie to Scrap Yard, 5 pull-ups
150 Merkins
100 Squats with CMU
200 CMU Bent Row, Skip for height to Scrap Yard, 10 Iron mikes (1ct)
100 Peter Parker (2ct.)
100 BBS
100 Dry Dock Skip for distance, 15 dips
100 Squat Jumps
50 Shoulder Taps (4ct)

Salsa for the winners:
30 LBCs
30 Plank Jacks (2ct)
15 WW2 sit-up
30 OH Press with CMU
10 burpees

MARY: Around Circle CMU Hammers. Around the Circle Plank

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS: