F3 Knoxville

With vs. For

The Scene: 41 Degrees, crisp and cool

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)

The Thang:

Mosey to tennis court:

DORAS-
100 Burpees
200 LBC
300 Merkins

50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2

Mosey to “pee rocks”:

50 curls/2 overhead runs in 2 lines

Mosey to Lake Trail:

30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU

Mosey back to AO

Finished with 10 Merkins

Ab-O-Rama

Name-o-Rama

The Share (BOM):

Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.

It was a great morning and the 25 strong pushed it and got better!

First Hot Dip of the Spring

WARM-UP
20 Jumping Jacks
15 Imperial Walkers
15 Mountain Climbers
10 Cherry Pickers
10 Gradual Squats

Mosey to Area Above Stairs Going Down To Trail of Steps

25’s starting with 20 Big Boys at Top of Hill and 5 Merkens at Bottom
Do Baby Crunches afterwards at trail until everyone finishes.

Mosey to Trail Area Above Ball Fields at Benches
25 Box Cutters
25 Star Jumps

Mosey to Bottom of Cardiac Hill
10 Hello Dollies

Run up Cardiac Hill two times

Do 50 Baby Crunches at first turn
Do 40 Baby Crunches at second turn
Do 30 Bench Squats at top
End with Big Boys while waiting for others

Mosey to Bottom of Road Leading Up to Starting Point
25 Lunges
25 Squat Jumps

Mosey to Rock Pile by Parking Lot
Grab Large Boulder
25 Overhead Presses

BOM

Filling our Holes
Void in My Heart by John Mellancamp
We all have holes in us, all are incomplete.
God made us this way.
We are insufficient on our own.
We try to fill our holes with the wrong things.
We need to be filled.
I find it comforting to know there is a void that only God can fill.
It means that I am not alone in having this void.
It means that each man, no matter how confident, how physically strong, how rich, needs something more.
It means we can all help each other in our journey to fill the void.
We can lead each other to Christ, to our Lord, when we see the chips are down for our brothers.

The Ladder of Imminent Discomfort

THE SCENE: 52 degrees and perfect

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA:
50 Jump rope
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Mosey to outhouse and back

THA THANG:
Set up cones in two parallel lines

5 cones each 20ft apart
1) Turkish get-ups 16,10,6
2) Jump rope 100,50,25
3) American swings 30,20,10
4) High pulls from the ground 20,15,10
5) Overhead press each arm 10,5,5

5 more cones each 20ft apart
1) Goblet squats 30,25,20
2) Jump rope 100,50,25
3) Imperial walkers w/bell 20,15,10
4) Bent row each arm 15,10,5
5) Russian swing 30,25,20

After each exercise run to end of cones and back to start then to next cone. Complete first number of reps then repeat that ladder 3 times till all reps are complete and go to second ladder and copy.

MARY:
LBCs 50
10 ‘Merkins 10 diamonds
20 Imperial walkers
10 clap ‘merkins 10 diamonds

BOM:
Thank God for answered prayers.
We are always quick to ask God to help. Prayers for ourselves, family and friends. But are we diligent with the praise? So many prayers are answered by our father that we forget to thank him for. Let’s make an effort to thank Him for our answered prayers, our unanswered prayers…for everything!
I am truly thankful for my brothers at F3 and how we push each other to get better in several aspects of our lives. Thank you Lord for my brothers!!

Free to Lead

F3 Welcome & Disclaimer

5:30 COT

  • Side Straddle Hop x 20
  • Michael Phelps x 20
  • Speed Skaters X 20
  • Sky Hawk Merkin x 10
  • Two Laps around the lot

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

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

  • 20 Pull-Ups x 3 rounds
  • 20 Picnic Table Rows & 20 Mekins (reduce to 10 or 15 with 2 sec hold after first round). x 3 Rounds
  • 20 Wall Jumps or step up x 3 Rounds

Aiken Legs x 3           

  • Done in succession with no rest – 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Squats, 20 Reverse Lunges (10 each leg forward).
  • Crawl Bear up to the entrance
  • Repeat

Hill Runs

  • Bernie
    • 15 Merkins on the 4 count
  • Sprint
    • 10 Merkins on the 4 count
  • Devin Hester
    • 10 Merkins on the 4 count

Aborama

  • Hello Dolly x 25
  • Captain Thor x 20

“Told To Follow Freed to lead”

We are programed by the world to solve every problem and work it out on our own power.   This can be a frustrating endeavor  because many of life’s challenges are out of our control.  We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction.    God has simply calls us to follow him. He is in control and is in and before all things.   Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us.   Let’s be men of impact that follow Christ and therefore are feed to lead.

What Goes Up Must Come Down

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Peter Parker Push-ups
  • Burpo’s – 5

Mosey Lower Parking Lot and grab CMU’s – Partner up

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

  • 30 Curls, Devin Hester 10 Rows
  • 25 Curls, Devin Hester 25 Rows
  • 20 Curls, Devin Hester 20 Rows
  • 15 Curls, Devin Hester, 25 Rows
  • 10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. 

Aiken Legs    

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

  • Flutter Kicks x 30
  • Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

  • Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
  • “Anger is energy aroused in defense of something good and related against something evil.   If you see someone oppressed and you don’t get angry you are not like God.”  
  • What am I Defending and what am I attacking?