F3 Knoxville

You Can Do Anything for 60 Seconds

THE SCENE
25 degrees and chilly

 

THA-THANG
Start with 2 mile ruck, stopping after the first mile and do 20 merkins, 20 squats

Cirucit
4 Rounds, 6 exercises, max reps of each exercise in 1 minute with 10 second transitions.

Exercises:
– Battle Rope
– Sandbag Clean and Press (60lb)
– Ruck Tricep Extenstions
– Ruck Curls
– Ruck Squats
– Ruck Hand-Release Merkins

After each round, ruck the parking lot (app. .25 mile).

Finish with another 1.5 miles, stopping halfway for another 20 merkins and 20 squats.

 

“Borrowed” Q from Bartman

THE SCENE: Mid 20’s and clear (except for Tank’s glasses which kept fogging up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); High knees for 1-minute; Windmills (x10); Tempo Squats (x10); Tempo merkins (x10)THA-THANG:
Mosey to tiny circular basketball court for ring of fire

  • Merkins going up by 1 as we went around the circle.  Up to 15.

Mosey over by dock for 20 squats.

Mosey to CMU pile

Declining ladder beginning at 25 and going down by 5 each round til we got to 5:

  • Curls
  • OH Press
  • Squats
  • Rows
  • CMU Swings
  • Box Jumps/Step-ups
  • Run a lap to the outhouse and back

MARY:
Hello Dolly’s on 4-count (x25); LBC’s on 4-count (x15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Galatians 6:2 — “Bear one another’s burdens, and so fulfill the law of Christ.”

Encouraged the PAX that this coming week can be difficult for various folks in our life.  Reach out, give them a call, invite them over for dinner, pray for them.  Let’s help bear their burden and encourage them this Christmas season.

 

Round and Around

THE SCENE: In between rain showers.  Around 60 degrees and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, Thai fighters x8 F and R, Cherry Pickers x8, Stretch R over L and L over R, Tempo Merkins
THA-THANG:
Pick out CMU and mosey to Circus Maximus.

Round 1: 25 Rep of:

  • Curl
  • OH Press
  • Block Merkin
  • Block to Chin

2 Laps

Round 2: 25 Rep of:

  • Squat
  • Walk Lunge
  • Calf Raise
  • Al Gore with block

2 Laps

Round 3: 25 Rep of:

  • 4ct Flutter
  • American HAMMER
  • LBC
  • 4ct Mt Climber

2 Laps

Rain came so we moseyed to pavilion:

Finish with a few more rounds with no mosey and 50 4ct OH claps and 50 4ct Seal claps

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just a charge to reach out to those around us who might be unbelievers.  We are Christ’s example and sometimes the only example of what a Christian should look like to some people.  Be aware of that.
MOLESKIN:
I
ANNOUNCEMENTS:
I

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

God’s Way Isn’t What the World Expects

THE SCENE: Clear, temps in 40’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 8 Burpees, 10 Tempo Merkins, 6 Burpees, 10 Windmills, 4 Burpees, 10 Cherry Pickers, 2 Burpees, Michael Phelps
THA-THANG:
Mosey to Outdoor Chapel.  We will do elevens starting with 1 Bench Dip at stage and 10 Mountain Climbers (4 count) at other end of chapel.

Mosey to Pavilion at Southern Ball Fields.  We will do a one minute squat with backs against wall.

Mosey to perimeter trail right by the pavilion.  We will do nickel, dime, quarters with the exercises listed below until we reach the Serpentine Sidewalk.  (Run to first light, do five of exercise, run two more lights, do ten of exercise, run five more lights and do 25 of exercise)

  • Squat Jumps
  • Big Boy Sit-ups
  • Merkins
  • High Knees where both knees = 1

Next, we will do 14’s on Serpentine Sidewalk all the way to the roadway (bear crawl for one light, run for four and repeat the sequence to the roadway)

Mosey to Pavilion at Northern Ball Fields.  We will do picnic table pull-ups, starting with 25, then 20, then 15, then 10, then 5 with short breaks between each set.

Mosey to AO.

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:
God’s way may sometimes seem backwards from the world’s way.  The world expects you to be “successful and rich.”  Jesus says the meek shall inherit the earth.  The world says achieve these goals to get your reward.  Jesus says come to me first and give your heart to me.  Then you will desire to achieve God’s goals.  The world expects a king who is born into fortune and wears a golden crown.  Jesus was a king who was born in a manger and wore a crown of thorns.  Think upon these things as we celebrate Christmas.
MOLESKIN:
Prayers for Puddle’s elderly friend, Vince, whose girlfriend had a stroke and later, perhaps due to neurological issues related to the stroke, attempted suicide.  Pray for her recovery.  Pray for our brother Pinto as he goes through chemotherapy and, perhaps, radiation therapy.
ANNOUNCEMENTS:
Polar Bear Plunge on January 1 and party at Tank’s house on January 3.