F3 Knoxville

Filthy Fifty Golf

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond.  We did exercises at every tee-off pad (disc golf) around the pond.  If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return.  Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24

Sprints and Hills

THE SCENE: 40 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched on our own
THA-THANG:

  • mosey the long way to the soccer field
  • sprint the length of the field and mosey back on the sidelines x a lot
  • mosey to the paved hill
  • up the hill to the bench and back down x a lot

MARY:
No Marys here, just a bunch of dudes tired from wind sprints
COUNT-OFF & NAME-O-RAMA
We really should start doing this.  If you were there and I missed you sound off.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Swirlie kicked all our butts and then embarrassed us more by saying he was going home to lift.  I hate that guy.
ANNOUNCEMENTS:

Just another Monday Morning

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud.  25 yards.   Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

 

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times.  Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage.  Get into the habit of confessing sin to your brothers.  Don’t let it build up and fester in your heart.  God gives Grace the the humble.  1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q.  Call someone to CO-Q.

Muricans make you strong

THE SCENE: 50 cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10 IC

Tempo Squat x 15 IC

Tempo Merkin x 10 IC

Lunge Padiddle x 10 EL IC

5 Burpee OYO

SSH x 30 IC

Catalina Wine Mixer x 10

THA-THANG:

4x4s: From standing position drop and do 4 murkin, 4 mountain climbers, and back to standing for one rep. Total of 10 reps.

Bench Work: Partner up, 4 Rounds, each round 2.5 min with 30 sec rest between. Partners switch exercise after P1 completes 15 reps

  • Rd 1: Step ups x 15 EL and Bench dips
  • Rd 2: Bulgarian split squats x 15 EL and murkins
  • Rd 3: Side step ups x 15 EL and decline CDD
  • Rd 4: Box jump x 15 and BBS

Mosey to big lot

Death Star: Ten cones set out in star pattern. Do 30 murkin at each cone. Total of 300 murkin.

Mosey back to start

MARY:
Flutters x 30

Imperial squat walker x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching my sons learn the proper way to hit a baseball has been an exercise in patience. For me and them. To hit a baseball you have to have your upper body in an athletic position, your legs and feet set in the correct position, your hands “hidden” by your ears with the bat in the right position. When you swing you drive with your hips with your hands bringing the handle of the bat toward the ball and drive through. Your back leg/foot pivots and your head stays down on the ball. You get all those things working together, you hit the ball.

We must do the same with our minds and bodies when it comes to our relationship with God. We must be disciplined, self controlled, and ready to listen. Pray for the aspects in which we are weak and be ready to be instructed. The Lord will guide us in His ways. He wants us to succeed at life and to live for Him and serve Him.
MOLESKIN:

ANNOUNCEMENTS:

Cripples

THE SCENE: ColdWetDark

WARM-O-RAMA:
Baby Arm Circles

Merkins IC

THA-THANG:

Had some serious modifications as 2/3 of the group were injured

Lunged in between medians with increasing reps of merkins up to ~8

Decided to try something else

Proceeded to do

3x

30 Dips

1 min superman swims

Core exercises (Flutter kicks, Box Cutters, Hello Dollys)

Found another spot

2x

Seated pullups

1 min superman swims

Core exercises

Limped back to the AO

 

MARY:
Rotated between calf raises and ruck sack curls
COUNT-OFF & NAME-O-RAMA
Neutron Booster Shooter
CIRCLE OF TRUST/BOM:

Currently, there is a great deal of uncertainty in the world. Much of it is pessimistic. I thought I could shed some light with the BOM. According to my statistics, the world right now may be the best it has ever been. Steven Pinker just released his book Enlightenment Now: The Case for Reason, Science, Humanism, and Progress. If you do not want to read it you can check out this link- http://humanprogress.org/blog/the-worlds-getting-better-all-the-time

 

The web page cites significant improvements made in 2017.

Despite all the doom and gloom we should remind ourselves that we seem to be doing fairly well for ourselves. In other words, doing the right things has positive results in the world.

 

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill- When you sign up, join any team. We can sort all that out later.