F3 Knoxville

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

LMQ

THE SCENE: Mid 50’s and lovely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x Tn Rocking Chairs IC
10x Travoltas (each side)
17x LBAC fwd and back
Calf Killer (20x Calf Raise on curb, 25% mosey across the lot. 20 more and 50%, 20/75%, 20/AYG, 20 more to make 100)

THA-THANG:

Picked up this Q last-minute, so I got lazy and recycled this month’s “Memory game” Q to yet another AO…

PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

I think we only cleared 3 of the pairs, but we saw every card at least once. The monkeys were humped quite thoroughly.

MARY:
Just got back to the AO in time for 25x Bicycles IC
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Asylum this morning
CIRCLE OF TRUST/BOM:
I’m often pretty enthusiastic and excited when I put the EH on a sad clown. I don’t care if he thinks I’m crazy or weird for working out at 5:30 with a bunch of other men. I’m much less bold when it comes to sharing Christ with others, even just for something as simple as inviting them to Church. As Paul said, bodily exercise profits a little, but Godliness is profitable for all things. Since the things of God are for eternity, how much more boldness and urgency should we have when sharing that with others?
MOLESKIN:
Great bunch of HIMs this morning put in some good work. Glad for the opportunity to jump in and burn some goo together!
ANNOUNCEMENTS:
Forgot to mention any of ’em! But don’t forget Hardship Hill. Check out Tank and Cap on WBIR.COM!

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.

Blimps

THE SCENE: BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

Mosey around outhouse
THA-THANG:
Mosey to track around soccer fields.  Do a BLIMPS then run a lap around the track repeat 4 times

B – Burpees x 5

L – Lunges x 10 each leg

I – Imperial Walkers x 15 each side

M – Merkins x 20

P – Plank Jacks x 25 single count

S – Squats x 30

Mosey to parking lot at skate rink for more BLIMPS.  5 reps for all exercises

B then run to end of parking lot (75 yards?), L then run back

I, run to end, M run back

P, run to end, S run back

Mosey to AO

MARY:
Ratchet – Elbow Dolley

Crossbar – Boat/ Canoe
COUNT-OFF & NAME-O-RAMA
Lone Wolfe, Squirter (FNG), Farva (FNG)

CIRCLE OF TRUST/BOM:
Be enthusiastic in whatever you are doing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill May 19th

40 Years in the Wilderness

THE SCENE: Pleasant. Mid 50s. Not too dry or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x40
THA-THANG:
A leisurely stroll around the park stopping to admire different bodily movements.

  • Star Jacks x40
  • Ranger Merkins x40
  • Wide Merkins x40
  • Right leg Side Lunge x40
  • Crab Walk forward, backwards, to the right, to the left
  • Left leg Side Lunge x40
  • Dips x40
  • Redwood Group Squat x80count
  • Dry Docks x40
  • Mtn Climbers IC x40
  • BONUS HILL!!! Reverse Bear Crawl Up x10
  • Lunge from one sign to the next (about 40-50)
  • Pull-ups or modify x40
  • Step ups x20 for each leg

 

MARY:

  • Superman / Banana
  • Flutter Kicks IC x40
  • Plank with elbows slightly bent, run around and push on everyone’s back
  • ATM cash out

COUNT-OFF & NAME-O-RAMA
15 Total
CIRCLE OF TRUST/BOM:
1 Peter 3:15 be prepared to give a defense for the hope within you, but do so in gentleness and respect.
Our first tendency is to repay evil for evil, but we have to take time to prepare ourselves to not react that way. Seek wisdom in the Word, in works of wisdom, and in people who are wise, and train yourself to act and react differently.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Bomb Shelter Team need one more guy for the Hardship Hill event