F3 Knoxville

Opportunity Knocks

THE SCENE: 33 Degrees, Crisp and Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We hit the ground moseying. No time to waste.

The Thang:

We completed a modified Barkley this morning. We had 4 Stations for each lap:

 

  • 5 Burpees
  • 10 Squat Jumps
  • 15 BBSU
  • 20 Merkins

And we hit the cardio button and did more moseying. The PAX was responsive and full of chatter.

Ran a hill for good measure. We got 3.3 miles in this morning.

MARY:
Completed Hello Dolly’s to end the Thang.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Opportunity knocks- challenged the PAX to look for ways to serve others today.

MOLESKIN:

Great morning to be alive! The PAX pushed themselves and encouraged each other along the way.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

The 300

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Monkey Humpers x 20
  • Drydocks IC x 10

THA-THANG:

  • The 300 (with CMU)- 50 Merkins, 50 pull-ups, 50 OH Press, 50 squats, 50 dips, 50 rows
  • Do 10 of each exercise, then do lunges with CMU to cones and back. CMU press every time you come up from lunge. When down at other end of cones, 5 CMU burpees

 

  • CMU Dora – 100 Merkins, 200 Squats, 300 BBS
  • Partner farmer carries while other exercises

MARY:

  • Ring of Fire
  • 1 min plank
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
12 Total – 1 FNG (Cable Guy)
CIRCLE OF TRUST/BOM:
Defining Manhood

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” -Hebrews 10:24-25

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” -1 Timothy 4:8

“Rejoice in your sufferings, because you know that suffering produces perseverance; perseverance, character; and character, hope.” -Romans 5:3-4 (EMBRACE THE SUCK!)

Being a man isn’t about showing off or outdoing others, it’s about staying humble and uplifting to others. Being there for other people will get you much more gratitude than any object can.

MOLESKIN:

ANNOUNCEMENTS:

CMU Day

THE SCENE: Rain 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 EA ED IC

SSH x 30

In place lunge x 10 EL IC

Tempo Squat x 20 IC

Tempo Merkin x 10 IC
THA-THANG:
Cinder Block Sliders: Bear crawl to cone while pushing CMU, then turn around and push back to start.

Block Curls: 3 Rounds

  • 15 from bottom of curl to 1/2 way, arms straight
  • 15 from 1/2 way to top of curl
  • 15 full range curls

Hodor: x 30 Squat till CMU touches ground, stand, rotate CMU overhead to tricep extension, squat, stand, block to front = 1 rep.

People’s Chair: 

  • Shoulder press 4 Ct x 15
  • Front shoulder raise 4 Ct x 15
  • Tricep extension 4 Ct x 15
  • Squat to overhead 4 Ct x 15

Greta 1-2-3: Partner up. P1 does exercise while P2 runs with CMU to cone. P2 sets CMU at cone and runs back and picks up count. P1 runs and picks up CMU and brings back.

  • Swings x 100
  • Merl
  • Merkins on CMU x 100
  • BBS w/CMU x 100

MARY:
Hot Potato: with partner lock ankles and perform BBS with CMU. Touch CMU behind head, sit up, hand to CMU to partner who does same. 90 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you trust God with everything? We ask Him for help, we ask Him for healing. Do we trust Him with our career? Do we trust Him with our marriage, children, money? Ask yourself these things and address it with Him. He created everything and He gave us His promise that He would care for us. He wasn’t kidding.
MOLESKIN:

ANNOUNCEMENTS:

Sparky wasn’t here but we saw him anyway.

THE SCENE: 31 degrees, partly cloudy with a light breeze.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
Merkings x 15 OYO
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
ISO Squat x 15 IC

THA-THANG:

Dawg Pound 500
There are four cones placed around the 0.3 mile track.  At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder Touches
– Big Boy Situps

Mosey back to AO

MARY
– Boat-Canoe

BOM

– Just a quick note to share that we “decide” to consider our lives stable, or unsettled.  Choose to influence your world rather than be influenced

MOLESKIN

– Great morning today!  Always good to see the PAX happy and pushing each other!  HA! Sparky, we did one of your workouts!