F3 Knoxville

Words

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:

The 35-Birthday Q

THE SCENE: A little wet, upper 30’s at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH, 10 tempo squats, 10 windmill, 15 Moroccan night club, mosey to amphitheater for 10 tempo merkins (where it was dry)
THA-THANG:
Mosey up to the playground.  Starting here, we did 5 rounds of a full body beatdown.  To begin each round, do 7 pull-ups and 7 toes-to-bar.  Then, mosey to the amphitheater for more upper body work.  Then, run the trail around the drainage ditch towards Tulane Ave. and stop before turning around for legs.  Run back to start and repeat.

Exercises performed:

  • 35 merkins
  • 35 squats
  • 35 dips
  • 35 lunges total
  • 35 diamond merkins
  • 35 monkey humpers
  • 35 werkins
  • 35 sumo squats

After the fifth round of pull-ups and toes-to-bar, we cashed-out round five with 35 burpees (my gift to the PAX).
MARY:
The burpees were enough.  Happy Birthday!
COUNT-OFF & NAME-O-RAMA
4 HIMs were not afraid of the threat of a cold rain today.
CIRCLE OF TRUST/BOM:
Context is always important when studying the Bible, joining a conversation, reading a news article, and many other activities.  Without it, one can twist what is read or heard into what they wish fit their lifestyle or justify their take on things.  YHC’s M likes to give me a hard time about all the running I do.  She quotes to me the first part of Proverbs 28:1 – “The wicked flee when no one is pursuing…”.  Some translations say “run when no one is chasing them”.  This is her excuse for not running outside no matter the conditions.  All in jest of course.  If we continue to read:  “…but the righteous are bold as a lion.”  The second part of the verse adds context to the first part that is necessary for full understanding of the passage.  The wicked flee because they are trying to hide their life or their decisions from those around them and probably from God.  The righteous are bold because they have nothing to hide and want to share the hope within them with those around them.  When you study the Bible, always make sure you gather all the context necessary to gain the whole truth.
MOLESKIN:
It was great to start my birthday off with the HIMs at the Project.

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard Invasion Asylum Style

THE SCENE: It was a dry and balmy 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC X 30, Toy Soliders IC X 20, LBAC IC X 20 forward and backards, Windmills IC X 20, Bone the Fish
THA-THANG:
We did a circuit around the parking lot.  It included 5 exercises with 5 stations.  CMUs were used.  We did 50 reps of each exercise at station 1.  40 reps of each at station 2, 30 reps of each at……you get the idea.  Exercises were

  • Merkins
  • CMU High Pulls
  • CMU Thrusters
  • CMU Squats
  • CMU Rows

MARY:
Australian Snow Angels IC X 20.  Needed to do some back extension work.
COUNT-OFF & NAME-O-RAMA
My video didn’t record so I don’t remember who was there other than Charmin, Coolio, Cheatsheet, and Cat Gut.  There was lots of RESPECT! I do remember that!
CIRCLE OF TRUST/BOM:
Prodigal Son is not just about the return of the son.  There is way more too it than that!  THE Father is waiting and pursuing us! Don’t wait to hit rock bottom before realizing that GODs love is constant.  He won’t force us to come to him, but he will always be there waiting!

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.