F3 Knoxville

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.

Around and around and around and….

THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.

THA-THANG:
Mosey to splashpad for a 5-minute complex

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps

Around and around and around:

  • Round 1 — 10 burpees and lap around parking lot
  • Round 2 — 10 burpees + 10 iron mikes + lap
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups

Mosey to flagpole for some Mary

MARY:

Flutter-kicks x20; BBS x25; Hello dolly’s x20

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.

JUCO Care Bear IPC

THE SCENE: Not bad, about 65 degrees.

WARM-O-RAMA:

IPC – little time to stretch, most folks came early to stretch on your own

THA-THANG:

Move to the adjacent parking lot
Format – AMRAP for 45 min
Start at cone 1 and bearcrawl to cone 2 and perform 25 air squats
After the squats, bearcawl to the left to cone 3 and perform 25 merkins
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy situps
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees
Various mods through (some lunged, LBCs, mosey, side shuffle, etc)

CIRCLE OF TRUST/BOM:

Isaiah 1:1-16-17
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Defend the oppressed.[a]
Take up the cause of the fatherless;
plead the case of the widow.

MOLESKIN:

Message is simple, stop doing wrong, learn to do right.  Only through the power of Jesus can we do right

 

Work Hard To Have A Good Name

THE SCENE: Clear and crisp Fall like morning.  No humidity… until we all started sweating.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 20 IC
  • Cherry Pickers – 10 IC
  • Tie fighters – 10 forward/10 backward IC

THA-THANG:
Pax moseyed to the lower lot of the church carrying their CMU.

Your Name Is Your Workout – Pax spelled out their F3 name, with a sprint across the parking lot and back in between each letter.  After they finished that name, they moved on to their hospital name.

A – 50 SSHs
B – 25 LBCs
C – 30 AIR SQUATS
D – 15 MERKINS
E – 50 CMU CURLS
F – 10 BLOCKIES
G – 50 CMU ROWS
H – 20 JUMP SQUATS
I – 30 OVERHEAD PRESS
J – 50 BIG BOYS
K – 20 CRUNCHY FROGS
L – 20 SKULL CRUSHERS
M – 25 CMU GOBLET SQUATS
N – 10 BURPEES
O – 40 SSHs
P – 20 IRON MIKES (2ct)
Q – 30 LBCs
R – 50 CMU ROWS
S – 30 AMERICAN HAMMERS (2ct)
T – 30 CMU CURLS
U – 35 OVERHEAD PRESS
V – 20 JUMP SQUATS
W – 30 BIG BOYS
X – 10 BLOCKIES
Y – 25 SKULL CRUSHERS
Z – 30 MERKINS

MARY:
Didn’t have time for it.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

A Good Name Takes Hard Work

“A good name is more desirable than great riches; to be esteemed is better than silver or gold.”
‭‭Proverbs‬ ‭22:1‬ ‭NIV‬‬

“A good name [earned by honorable behavior, godly wisdom, moral courage, and personal integrity] is more desirable than great riches; And favor is better than silver and gold.”
‭‭Proverbs‬ ‭22:1‬ ‭AMP‬‬

“It takes many good deeds to build a good reputation, and only one bad one to lose it.”  Benjamin Franklin

“It takes 20 years to build a reputation and five minutes to ruin it.  If you think about that, you’ll do things differently.”  Warren Buffett

It takes hard work and sacrifice to build a “good name” but we all know stories of people who threw it all away with one bad choice.  Let’s hold each other accountable and make sure we are not putting ourselves in situations where our “good name” can be ruined.  Let’s make sure to call out weak areas in each others lives so that none of us ends up losing what we have worked so hard to build.

MOLESKIN:
Praise for birth of Master’s child.  Praise that Burnout is feeling better as he recovers from COVID.

ANNOUNCEMENTS:

  • 9/11 Memorial Stair Climb at Asylum and Beer Mile at Moses’ house on 9/10.
  • PJ Parkinson’s 5K on 10/2 – see YHC for details.