F3 Knoxville

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

THA-THANG:
Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

MARY:
Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
Protractors
AMRAP Merkins until time called!

COUNT-OFF & NAME-O-RAMA
14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

MOLESKIN:
It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
ANNOUNCEMENTS:
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!

And then there were 2

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wait with Umbro for everybody else to show. Oh, just us?  Ok then.  SSH x 20 IC, Tie fighter BAC x 2 IC, CPx10 IC, Burpees x5 OYO.
THA-THANG:

  • Mosey to new trail with the nice light posts. No. The other new trail.
  • Route 66 with burpees
  • Start to mosey toward Everest. U-turn
  • Umbro does some stuff on his own while the Q has, well, a Charmin break.
  • Q rejoins the pax and cranks out some punitive merkins
  • Mosey to back parking lot. Run half laps with 20 BBS 20 merkins on each end for a couple times.
  • Mosey to playground. 11s with dips and 4 Ct flutter kicks.

MARY:
Captain Thors and finish with ATMs
COUNT-OFF & NAME-O-RAMA
2. Umbro and Charmin
CIRCLE OF TRUST/BOM:
John 16:33: 33“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”. God didn’t say it would always be easy. But have faith and take heart. He’ll deliver!
MOLESKIN:

thanks for showing up Umbro!

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Sometimes Life can be a Bench

THE SCENE: Crisp and clear 25 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Short and Sweet

  • Jump Rope, x25
  • Forward Arm Circles x15, IC, 4ct
  • Backward Arm Circles x15, IC, 4ct

THA-THANG:

Mosey from the AO counter clockwise around the entire park.  Stop at each bench passed and complete the listed workout.  As soon as you arrive, you begin.  A ONE minute timer starts when the last PAX arrives at the bench, and everyone moves until the timer goes off.

  • Jump Knee Tucks
  • Level 1( Down into Plank, 4 Merkins, 8 Mtn Climbers, Up)
  • Dips w/hands on the fountain wall
  • Merkin
  • Ski Abs
  • Skater/Speed Skater
  • Jump Squat
  • Pit stop @ Mt Crumpit- Up, Around the tree, back down. Complete Mtn Climbers at bottom of hill until last PAX finishes the lap.
    • Sprint up, mosey Down
    • Lunge Up, Mosey Down
    • Bear Crawl Up, Mosey Down- Except Drifter, he’s naturally a bear.
    • Crab Walk Up, Mosey Down
  • Level 2 (8 merkins, 16 Mtn Climbers)
  • Iron Mikes
  • Dry Docks
  • Stop at the Barricade- Grab a sandbag and complete 25 squats OYO.
  • Donkey Kicks- Bent leg Pike, jump legs up, kick out backwards, land.
  • Sprint to Grinder

MARY:
N/A- Included in Tha-Thang
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG – Bumblebee
CIRCLE OF TRUST/BOM:
Philippians 4:10-13

Paul was able to endure through ,and rejoice in, his unimaginable suffering by focusing his attention on his obedience to the Lord.  We must find our “why” in every challenging situation and make that our focus. If your attention is turned toward your WHY, you will be able to endure any level of difficulty or suffering. Focus on your WHY and rejoice in your suffering
MOLESKIN:
Families and friends of the KY school shooting victims.
ANNOUNCEMENTS:
.

Just to Keep Warm

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THE SCENE: Clear, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Lunge –
Left leg (out, back, left, right) x 10

Right Leg (out, back, left, right) x 10

T-Plank Arm Circles x 10 EA/ED IC

SSH x 35

THA-THANG:

Station Laps: Complete first exercise at cone, run lap around all four stations, stop and next station complete exercise, run lap. Two rounds

Station 1: Round 1 – Flutters x 20 4ct; Round 2 – Jump Squat x 20

Station 2: Round 1 – Burpee x 10; Round 2 – LBC x 20

Station 3: Round 1 – Lunge x 10 each leg; Round 2 – CDD x 20

Station 4: Round 1 – Squat x 20; Round 2 – Smurf Jack x 20

Black Jack: In parking lot. 1 merkin on one side run to other side and do 20 BBS. Merkins increase by one each time and BBS decrease by one each time.

MARY:
Capn’ Thor – 1:4 exercise (1 BBS:4 Hammers) ended at 5:20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do not get distracted. Keep your priorities straight each day. F3 does not need to be first, it is great to be out with everyone, but our families and responsibilities to them come first. Keep the Word in your daily life. Pick what works for you and keep it there each day. Stay focused, it is a long year. Take it day by day.
ANNOUNCEMENTS:
Pray for our City, community, and PAX as flu and other viruses cause many to be out sick.