F3 Knoxville

4th Tuesday In October

THE SCENE:

Chilly and foggy, about 45 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 25 SSH (4ct), 10 Tempo Merkin, 10 Tempo Squat

Slowsey to middle parking lot- Cherry Pickers x8 on sidewalk then mosey down to end of parking lot and back with 2 burpees in middle.  Big Arm Circles Front and Back with mosey down to end of parking lot and back with 2 burpees in middle.  Mosey to playground
THA-THANG:
11’s On the Playground

3 Set’s of 11’s- 1. Box Jumps and Dips 2. Derkins and Incline Merkins 3. Squats and 4ct Flutters

Mosey down to end of parking lot and back with 2 burpees in the middle of parking lot after finishing every set of 11’s

Mosey to Cardiac…

Up cardiac stopping at each bend for 10 CDD’s hold at top.  Once 6 was up knock out 15 American Hammers then back to AO.

Cash out at AO with ATM’S
MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX PACMAN, SNITCH, GIBBLER, KENTUCKY, BLUEBIRD, CRABLEGS, SHARKY
CIRCLE OF TRUST/BOM:
Spoke about the Tennessee/Alabama game and how Tennessee and it’s team resembles our lives a lot more than Alabama.  That sometimes our hard work doesn’t turn out the way we desired.  That obstacles and hardship don’t mean we’re being punished.  God just asks us to show up and be faithful.  To trust him no matter what is going on at any given time.  That he has a plan and sometimes it doesn’t look the way we wanted or thought might be best for us, but God sees the whole picture.
MOLESKIN:
ANNOUNCEMENTS:

Burban n Biscuits

THE SCENE: A bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.85 mile ruck loop
THA-THANG:
Ruck Biscuit ALL w ruck on

  • 10-8count bodybuilders , 20 front ruck big boys sit ups, 30 Ruck squat thrusters
  • Start with above exercises , then run one lap
  • RnR exercise, run 2 laps
  • RnR exercise, run 3 laps
  • RnR exercise, run 2 laps
  • RnR exercise, run 1 lap
  • rbr exercises
  • each lap was around the ymca parking lot , up lovers lane and around . .37 miles per lap

MARY:
Overhead ruck flutters x 30 IC

20 ruckcurls
COUNT-OFF & NAME-O-RAMA
4 hard workers
CIRCLE OF TRUST/BOM:

MOLESKIN

just Good ole simple hard work . Nothing fancy . Good mumblechatter about the mog mile
ANNOUNCEMENTS:
F3 Olympics

Ring around the AO

THE SCENE: Cool, Brisk 43ish degrees.

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to 5 stations to explain Workout around the perimeter of the AO “Bomb Shelter”

THA-THANG:

Station #1 @ Pavilion

10 Mr. Spectacular’s with CMU.

15 CMU Curls

20 CMU Goblet Squats

Sprint to Station #2 @ Scrap Yard

10 pullups

15 Decline Merkins

20 Step Ups Each leg

Mosey to Station #3@ Center Field of Softball Field

10 Burbees

15 Mt. Climbers

20 Big Boy Setups

Bear Crawl to Station #4@ Left Field of Softball Field

10 Jump Squats

15 Merkins

20 LBCs

Mosey to Station #5@ Small Hill Near AO Parking Lot.

5 – Burnie Sander’s up jog down.

15 – 4 Count Flutter Kicks.

Mosey to Station #1 Repeat.

MARY:

Protractor Leg lifts

COUNT-OFF & NAME-O-RAMA
10 in attendance this AM

CIRCLE OF TRUST/BOM:

Couple Quotes by William Bryson

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”

Described my personal struggle with Divorce over the last year and becoming a better (stronger) parent and role model for my kids.

“I am strong because I’ve been weak. 

I am fearless because I’ve been afraid

I am wise because I’ve been foolish.”

MOLESKIN:
Always try to turn your Negatives into Positives!

ANNOUNCEMENTS:
F3 Olympics Coming Up.

Left vs Right

THE SCENE: Just like the perfect date. Not too hot, not too cold.  All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today.  All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)

THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.

Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon

Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips

Everyone made it through the list at least 4x (twice on each side)

Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.

Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO

MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:

Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.

Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.

MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.