F3 Knoxville

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

Stretch:
• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
• MARY:
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama

BOM:

– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!

See M U? Yes, I See M U, Do you?

The Scene: 54 degrees cloudy
F3 Welcome and Disclaimer

Warm up:
SSHs
20 Baby arm circles
20 Rocketts
10 mericans
5 burpees

The Thang:
Mosey to CMU pile.
Mosey to parking lot by rink
Divide into groups of 4
Put CMUs in even stacks on one end of lot. Pax on the other. (50 yards apart)
One team member runs to CMUs and brings them to team however many trips that takes.
Remaining members do:
200 push-ups, 400 squats, 50 burpees
Repeat with all members running to CMU s till 6 catches up on first round.

Then…
20 curls-sprint to other end and back
20 overhead presses-sprint & back
10 tricep raises-sprint & back
X2

Indian run around lot while carrying CMU (overhead for advanced) Two groups opposite directions.x2

Mosey to Return CMUs

Mosey to track, two groups run opposite direction doing burpees at each corner 2,4,6,8
10 burpees at end together

Mosey to AO
Calf raises till 6 catches
Bear crawl from fence to cones (30yds) and back and sprint to cones and back.
Repeat 2x

Mary:
20x Imperial walkers
20x Rocketts
30x LBCs

BOM:
Kids attitude towards death and heaven. Example of my daughter Molly. We told her about her grandmother dying and that she is in a much better place with God in heaven now and she simply replied: “that’s great! Can I have a waffle now.”
She got it, she simply knew that her grandmother was in a better place, that she is with our father in paradise. A comforting fact that we can bank on as believers.
It can also motivate us to reach out to the lost and help lead them to eternal peace and fellowship with other believers in paradise.

Be Aware

F3 Welcome & disclaimer

The Scene

Saturday January 15, 2017

Low 50s with fog. Great weather for January.

Welcome and Disclaimer

Warm up:

20 SSH – 4 COUNT

ONE – BURPEE

10 – MERKINS – 4 COUNT

TWO – BURPEES

10 – BIG ARM CIRCLES – 4 COUNT

THREE – BURPEES

10 – SMALL ARM CIRCLES – 4 COUNT

FOUR – BURPEES

10 – CHERRY PICKERS 4 COUNT

FIVE -BURPEES

20 – SQUATS – 4 COUNT

SIX – BURPEES

SUICIDES RUN WITH 5 STATIONS

MERKINS 2 4 6 8 10 8 4 2

STRAIGHT RUN SUICIDES

BURPEES 1 2 3 4 5 4 3 2 1

STRAIGHT RUN SUICIDES

LUNGES 2 4 6 8 10 8 4 2

FOOR CORNERS 20 COUNT

1. FOOTBALL RUN

SQUATS

2. DIAMOND MERKINS

WIDE ARM MERKINS

3. CALF RAISES

LUNGES

4. BURPEES 10

STAR JUMPS

Shoulder Tag Exercise

ABBS:

20 – LBCs

20 – Leg Raises

20 – In/outs

20 – One leg toe touches

20 – Mountain Climbers

Count Off

F3 roll call with FNG (1)

Message: Self Defense – Always be aware of your surroundings.

Prayer

Leg (and calf) Day

The scene:  60 and clear with a small breeze.

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 8

Tempo Squat IC x 8

OYO Stretches

Tha Thang:

Mosey to hockey rink

  • 3 man DORA grinder. Battle buddy into groups of 3.
    • BB1: CMU Squats at one end
    • BB2: CMU Calf Raises at other end
    • BB3: CMU Lunges between BB1 & BB2
    • Swap out DORA style when lunging BB reaches each end for group total of 200 Squats, 400 Calf Raises
  • Wall Squats
    • 2 leg x 1 minute
    • Alternating 1 leg x 2 minutes
  • Monkey Humpers IC x 10

Mosey to Big Hill:

  • 8’s: 4ct Mountain Climbers at top;  Burpees at bottom
    • Flapjack between Forward & Bernie Sanders each trip up the hill

MARY:

Flutter Kicks IC x 20

Hello Dolly IC x 20

American Hammer IC x 20

Chinese Channel Changers x 2 mins

Count-off & Name-O-Rama

BOM:

Shared an excerpt from a book by Rosaria Butterfield, a one-time LGBT activist, and now a born-again Christian and mother of 4.  She tells the story of a time she was asked to tone down her message and stop calling sin a “sin”, but rather to just say that it’s her personal opinion.  Her answer:

“I responded by letting them know that I am not smart enough to have this opinion, but that this is the position the inspired and inerrant Word of God upholds.  It comes to me from the historic Christian church…through the pages of Scripture, and so on down to me.  I told her that changing my message would involve denying the plain meaning of Scripture, the testimony of the church, the life, death, and resurrection of Jesus, and the gospel.  But to the postmodern mind…her request seems reasonable enough:  just own this position of mine as a personal point of view.  But claiming something that is a universal truth to be a mere matter of personal preference is a lie by omission.”

I shared with the PAX that this is something I struggle with each and every day.  Too often, I take the easy way out when discussing biblical truths and couch them as my own personal opinion during a difficult conversation.  Our challenge as we continue to put God first this year and ourselves last is to stand on our faith…even when it’s uncomfortable…and not take the easy way out by claiming “it’s just my opinion”.  As Christians we should be confident in sharing our beliefs as well as the truths they are based in.

KB Factory

The Scene: 45 degrees steady rain

F3 Welcome & Disclaimer

Warm up:
Arm circles
Figure 8-10x
Around the worlds -10x
Halo-10x
Mosey to outhouse, return

The Thang:
stations on the conveyor belt
#1: Shoulder press (10 each arm)
#2: Squat rows
#3: Merkins moving KB
#4: American swings
#5: Tricep extensions
#6: Running/lunging the loop x2
Repeat exercises until runner returns to station
Cycle on conveyor belt until time
5 burpees

Mary:
Rocketts
Flutter kicks
LBCs
TV remote changers
Skydivers
10x Merkins

Count-off and Name-O-Rama

BOM:
Forgive others!
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.
How can we receive this gift and not do the same for others?
Find that grievance you may have in your life and forgive.

-Tank