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- welcome: all are welcome – the strong disciplined few show up – 70 degrees – felt like 90.
- warmup:
- Inchworms
- bear crawl
- lunge
- spinning side squat
- burpee broad jumps
- reverse lunge
- crab walk
- spinning side squat
- reverse inchworms
- imperial lunge walker
- reverse bear crawl
- broad jumps
- reverse crab walk.
- workout:
- in a single file line repeat the above warmup exercises tabatta style. 45 seconds of work, 15 seconds of rest. 1 exercise per tabatta set. so 45 seconds of inchworms + 15 seconds of rest. then bear crawl for 45 seconds + 15 rest. repeat… etc.
- We made it almost a mile around campus – going around trees, up hills, …
- warm-down: mosey back to ao.
- wrap-up: Struggle share time – go around circle , share what God is doing in each persons life. What challenges you faced last week and what are looking at this week. Close in prayer – we all have great challenges – challenges of purity, integrity, discomfort, deepening faith, stepping up to leadership, extending physical self discipline challenges, patience challenges, endurance & perseverance challenges, focus challenges. We all in it the thick of it! The hill is steep but our God is victorious over all.
- announcements:
- Hardship Hill,
- IronPax,
- Knoxville Pre-Order F3 t-shirt orders.
- Q-sign up
- Welcome: 1 and all.
- Warmup: A little bit-o-this, little bit-o-that.
- Workout: Burpee Baseball
- Two Teams (split up as even as possible).
- Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
- Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
- The player who gets home first wins the point (ball).
- Teams switch “At bat” turns every three runs (plays/at bats/competitions)
- Both teams in the “Dug outs” do matching burpees of their player who is in the current play. So if your player is running to fetch a ball then you do 5 of the burpees (of specified type). If your teammate is throwing the ball then you do 6 burpees (of the specified type).
- The team with the most balls wins the game.
- We almost got through 20 balls and had one home run (Nice huck @Jenner!)
- Third game of Burpee baseball ( Game 1, Game 2)
- The Type of burpee is written on the ball itself and is one of the following
- Burpee with plank jack
- Burpee with one leg
- Burpee with Iron mike
- Burpee with Donkey Kick
- Burpee with Double Squat Jump
- Burpee with Parker Climbers
- Burpee with Lunge
- Burpee with Frog
- Burpee with Big Boy
- Burpee with Release Merkin
- Burpee with Double Merkin
- Burpee with Imperial Walker
- Warmdown: None.
- Wrap up Word:
- Announcements:
- Dad Camp
- Of the chain (CSAUP)
- Hard ship Hill
- Welcome & Warning:
- Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
- Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
- Warm Up
- Super slow and long cherry pickers…
- A little Burpee + increasing 1,2,3,4,5 merkin additions practice
- aaaaannnd onto the Beatdown.
- Workout (Total Muscle Failure + Total Cardio Exhaustion )
- Start at left side of far corner of football field. Do
- 1 Burpee
- 1 Burpee with two merkins
- 1 Burpee with three merkins
- 1 Burpee with four merkins
- 1 Burpee with five merkins
- Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
- We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins. Then we ran the same pattern zig zagging accross the field to the end zone.
- At the locker room wall
- With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
- Repeat 4 times.
- Warm Down
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
- Wrap Up
- We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name. Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua. We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories. Love you guys! Thanks for comin out and bringing light into the darkness.
- Welcome: All are welcome – those who come are awesome! Welcome to the Jungle! I’m not a professional, but neither are you, so lets go have some fun! By the way, it was a perfect 70 degrees this morning.
- Warmup:
- Merkin to chest – Arm shake
- Squat with leg shake
- First Corner of parking lot :25 Merkins
- Second Corner of parking lot :50 LBCs
- Third Corner of parking lot: 75 Squats
- Fourth Corner of parking lot: 100 SSH
- Workout:
- Repeat the warmup for every parking lot on campus.
- We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins. (we did throw in some CMU exercises for good measure too).
- Warmdown:
- 50 Freddy Mercuries
- 25 Hello Dollys
- 25 Scissor Kicks
- Leg Lift Holds
- Ring of Leg Fire
- Wrapup:
- Fruity Goals: Bored? Need direction? Need a goal? Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control. Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal. Write it on your hand. Write it on a sticky. Nudge yourself in that direction today. Put effort into that thing. Be intentional about it. Go outside your comfort zone. The reality is that it is difficult and you will fail if it’s just you trying. So before you start on your chosen fruit of the day, ask God to nudge you in that direction. Ask Him to fill you with more of it today. Ask Him for help in exercising that new muscle. You are His and He is yours. Partner with God and His Holy Spirit today in practicing fruit. At the end of the day – review your Fruity Goal. How was your nudging? How did God do as a partner? Share how it went with someone or write it down. Now repeat that every day. 🙂
- But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who belong to Christ Jesus crucified the flesh with its passions and desires.
- But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
- Announcements
- Welcome
- Summer is awesome in the rain.
- Warmup
- Low wide slow squats
- Tempo Merkins
- Long Lunge (in Plank) stretch
- Workout
- Mosey to Cedar bluff
- In a line facing the brick wall (The Burpee Rail)
- Do a side Lunge (towards downhill)
- Do a burpee
- Hop over the wall
- repeat until end of wall.
- In a line facing the next wall (The Irken-Dip Rail)
- Do an slow Irken (Incline Merkin)
- Roll over and do a dip
- Roll over (in same direction) do an Irken
- repeat until end of the wall.
- In a line facing the next wall (after mosey there)
- Do a wide low lunge (to the left)
- Do a long stretching step up.
- Do a wide low lunge on the wall edge.
- Do a long stretching step down.
- repeat until end of wall.
- At final wall (mosey a few yards to get there)
- Kick up to a handstand support your feet on the wall.
- Side step while in handstand as far as you can then kick down.
- Repeat until at the wall end.
- Warm Down
- In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
- 30 Flutter Kicks
- 30 Mountain Climbers
- 30 Freddy Mercuries
- Wrap Up
- Marriage is tough. Huge prayer for all those involved with it. Nuff said. Basically I’m not at liberty to put in writting what was shared in person.
