F3 Knoxville

Bear golf

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC x 20 4ct Imperial Walkers

IC x 20 4ct BBS

IC x 20 4ct Side lunge

IC x 20 4ct Floor Wipers

IC x 20 4ct Groiners

IC x 20 4ct Gas pumpers

THA-THANG:

Mosey the long way to the top soccer field,

IC x 50 4ct Flutter kicks

Golf ball sprint team race.

Each team starts at the opposite sides of the field, while one person runs to the middle and grabs a golf ball, the rest of the team completes the exercise.

1st 10 golf balls = Lunges

2nd 10 golf balls = BBS

3rd 10 golf balls = Squats

4th 10 golf balls = V-ups

5th 10 golf balls = Thrusters

6th 10 golf balls = LBC

 

Bear-golf – one team memeber tosses a golf ball, the team bear crawls to that golf ball does 10 squats, then the next team member tosses golf ball.

 

OYO x 50 box jumps

IC x 20 Thrusters

Mosey back to the AO

MARY:
Worm Crunch

Macerana

American Hammers

World’s Greatest Merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Easy message.  Don’t be selfish.

Make time for God first.  Make time for you family.  Make time for others. Then make time for yourself.  Stop being so selfish and begin being selfless.  I had a good friend, and member of the PAX point out that if he helped do the dishes or laundry at his house, how quick he was to point it out to his wife.  When in reality his wife is the one that does all the laundry and dishes at the house, so why should she be impressed that he helped once.  Even though he was doing an act to try and help someone else, he still wanted his “thanks” or “atta boy” for doing it.

God did not create you to be awesome in your own little world.  He created you to:

  • Have a relationship with him.
  • To spread, multiply, and grow God followers
  • To love one another

It’s TABATA Time in Tennessee!!!

THE SCENE: 42 and awesome; clear sky;

5 regulars, Trolley’s 2nd time (needs to be added) & FNG (became Snaggletooth)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Crazy legs across the parking lot (back & forth)

Tabata explanation

  • 3 sets of Hand Release Merkins – OYO
  • Mosey

THA-THANG:

Side of Alexander Building – (20 seconds of work/10 seconds of recovery)

  • 3 sets of calf raises on steps – OYO
  • 3 sets of big boy sit-ups – OYO
  • 3 sets of pullups on the walkway rails – OYO
  • 3 sets of bench step-ups/box jumps – OYO
  • Mosey

Bagwell Center – (20 seconds of work/10 seconds of recovery)

  • 3 sets of dips – OYO
  • 3 sets of American Hammers – IC
  • 3 sets of lunges – OYO
  • Mosey to Maintenance Building

Behind Maintenance Building – (50 seconds of work/10 seconds of recovery)

  • 1 set of overhead w/ block (OYO)
  • 1 set of goblet squats w/ block (OYO)
  • 1 set of curls w/ block (OYO)
  • 1 sets of bent over wows w/ block (OYO)

Big Parking Lot – (20 seconds of work/10 seconds of recovery)

  • 3 sets of burpees (OYO)
  • 3 sets of flutter kicks (IC)
  • 3 sets of merkins (OYO)
  • Mosey

MARY: She was built into the workout

COUNT-OFF & NAME-O-RAMA

6 & 1 FNG (Snaggletooth) – Neutron, Onesie, Ratchet, Scrum, Snaggletooth, Trolley, & Booster

CIRCLE OF TRUST/BOM:

I’m a worrier.  I have been for as long as I can remember.  I’m not pessimistic at all…I’m a glass is half full kind of guy.  However, I worry.  Am I doing enough for my kids, particularly my 15-year old daughter?  Am I too strict, not strict enough? Do I support my wife enough?  Will I hurt my knee even worse and not be able to run in the ½ marathon in 3 weeks?  Am I overtraining/undertraining?  Will I raise enough money to help all of the cancer patients that need help or will I have to cut programs?

Lots of verses to help with my/our worries…

  • So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Galatians 6:9
  • But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.  (Isaiah 40:28-31)
  • Come to me, all you who are weary and burdened, and I will give you rest. Matthew 11:28
  • Cast all your anxiety on Him because he cares for you. 1 Peter 5:7
  • Look to the Lord and his strength; seek his face always. Psalm 105:4
  • Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Proverbs 3:5-6
  • Cast your cares on the Lord, and He will sustain you; He will never let the righteous fall. Psalm 55:22
  • I can do everything through him who gives me strength. Philippians 4:13
  • So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

MOLESKIN:
Prayed for Trolley’s wife and family; my oldest daughter; all F3 brothers
ANNOUNCEMENTS:
JUCO every Monday and Friday

Island Hopping

THE SCENE: Mid 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops X 20
• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Peter Parkers x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO

THA-THANG:

Island Hopping – 12 parking lot islands have been number with a corresponding exercise. PAX have to run to find island #1, do the exercise then find island #2 and so on… This was repeated 2X.

Island#   Exercise
#1 20 Mercans
#2 15 Big Boy sit-ups
#3 50 Seconds Al Gores
#4 20 Star Jacks
#5 5 Narrow Squats
#6 20 Crunches
#7 10 Burpees
#8 15 Iron Mikes
#9 20 Superman Swims
#10 40 Mountain Climbers
#11 10 Tempo Squats
#12 Lunge back to #1

Line touches (4 total lines) – w/ an exercise at each line – Repeat 2x

• Baseline to first line – 10 Burpees
• BL to 2nd Line – 15 Star-jacks
• BL to 3rd Line – 20 Merkins
• BL to last line – 25 Squats

 

MARY:

Dolly IC 4 CT
Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT
Boat and Canoe
Ring of Fire

CIRCLE OF TRUST/BOM:
Taking a learning from the story of Jonah in the Bible – God calls us to love those who are hard to love.

A rainy Monday can’t get you down!

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday.   Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 x Side Straddle Hop
  • 25 x Imperial Squat Walkers
  • 15 x Baby Arm cirles each way
  • 25 x Squats
  • Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

  •  20 Dips partner 1, 20 steps ups partners 2.  X 3
  • War – Split up into two teams and play the card game war.    Each team pics a card and the loser has to do the highest card show in Burpees.   Other team does step ups.   6 Rounds

Mosey to the next dry spot

  • QuarterPounder
    • 10 yards and back x 10 Burpees
    • 20 yards and back x 25 merkins
    • 50 yards and back x 50 Squats
    • 75 yards and back x 75 Mtn Climbers
    • 100 yards and back x 100 SSH

52 Cards Pick-up

  • Each PAX picks a card. 2 Rounds of 9.
    • Diamnonds = Merins
    • Hearts = Dry Docks
    • Spades = Burpess
    • Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker

Murph

THE SCENE: 50’s, rain
F3 WELCOME & DISCLAIMER
THA-THANG:

Mosey to the elementary school ball court.

5 rounds

10 pull ups

20 merkin, werkin, ranger, derkin, diamond

15 iron mikes per leg, backward lunges per leg, deadlift squat per leg, 30 narrow squat, 30 squat

Bernie up Mt. Suckmore, Bear Crawl back down between rounds

Rinse and repeat rounds for time. We got mostly through a second pass.

Mosey back to pavalon

MARY:
Single leg touch x 15 each side

BBS until time
COUNT-OFF & NAME-O-RAMA
13 Brothers
CIRCLE OF TRUST/BOM:

I’m stressed to the max about work at all times right now. I am truly thankful to let it go from my mind for a few hours a week and focus of F3. On working hard. On supporting you guys, my brothers. Probably part of why I go so hard is because it’s my only outlet for my stress. I don’t know what you all do the rest of the day, but when we come out here we are all the same. There are no ceos, there are no CPAs, there are no engineers or whatever you do 9-5. In F3 we are all brothers.

MOLESKIN:
ANNOUNCEMENTS: