F3 Knoxville

Co-kraken

THE SCENE: perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Carry 6 CMUs to upper lot
Kraken- run lap around after each exercise
stations
10 inch worms
30 squats
25 Merkins
20 Bobby Hurley’s
20 CMU American swings
30 dry docks
20 Russian dancers (1 per leg)
Bear crawl to center cone
25 CMU curl and press
Co Q Break for sprints and 10 struggling turtles x10
Return to AO

MARY:
Some flutter kicks
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:

Trusting God
Story of Joseph, when he found out that Mary was pregnant after he was engaged, was not his plan. He was confused, upset and I’m sure heartbroken. But God had a different plan for him. God‘s plans were way different than his. And God‘s plan is perfect. an angel came to Joseph, and let him know what his plan was. That he should stay with Mary and take her as his wife.
There’s been many times in my life where my plants have gone to the wayside, and God has shown me that he is in control and that he always knows more. Job example. Trust in God is not always easy, it may be confusing or tough. But we must trust God that he has a plan for our lives, and we must let him lead.

MOLESKIN:
Welcome to Skewer from the project! He made us do some much needed sprints.

ANNOUNCEMENTS:
Convergence on the 7th

It was Monday and we made it

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew  16:24  – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

Dragons, Christmas and Lazy #4

THE SCENE: 40’s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – Stretch version
  • Baby Arm Circles Forward/Back
  • Tempo hand release Merkins

THA-THANG:
Mosey to the coupon pile. Stop on the way for a welsh dragon in honor of Lil’ Spice. May health return quickly.

Arrive at the coupon pile for in time for the 12 Days of Christmas:

  1. Burpee
  2. Thruster
  3. Coupon Swing
  4. Pull Ups
  5. Imperial Squalkers
  6. Goblet Squat
  7. Merkins
  8. Heels to Heaven
  9. Bent over Rows
  10. Big Boy Sit-ups
  11. Lunges ea.
  12. 1200m Run

Notes:
Pullups at 4 was a lot. Consider moving to 1. The run up the hill is a nice reset after a round and I can’t even do 4 pulls on a good day….. 😏

MARY:
Didn’t show today. Timing was impeccable. 👌

CIRCLE OF TRUST/BOM:

Little Known Facts about Laziness #4

First a quick review:
Laziness #1
Laziness #2
Laziness #3

#4 They can’t make lemonade…

We have an expression, when life gives you lemons… make lemonade! The idea is grow where you’re planted, make the most of your situation, be content, etc.

Consider this verse:

Whoever is slothful will not roast his game, but the diligent man will get precious wealth.

— Proverbs 12:27

This this guy has the game, but it’s raw. He won’t roast it. I’d hate to hear his kids at that dinner. So close…

Another verse to consider:

The sluggard buries his hand in the dish; it wears him out to bring it back to his mouth.

— Proverbs 26:15

Wow, what a picture. He has food, it’s prepared (at least he’s gotten further this time), it’s in the dish, his hand is in the dish but it’s just too much. Can’t get it to his mouth. Don’t even ask him to chew. It better be soup for this guy.

Obviously this is being a little extreme with a touch of sarcasm. Be careful not to dismiss this as not you. The challenge is to consider your life, thoughts and motives. Are you this guy? Am I this guy?

 

Inclusive

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

  • Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
  • 11’s – squat+lunges / merkin+kneel ups
  • 7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary.  A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games.  I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.”  Young or old, in shape or not, believer in anything, doesn’t matter.  Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome.  SYITG

Christmas in Philippines 2022 Asylum

One comment

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations  3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace