F3 Knoxville

Office Work

THE SCENE: Perfect Morning to Throw Down Some Sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC)
A Little of This/That
Some of These/Those
Mosey to the Oval Office

THA-THANG:

  • (20yd) Lt. Dan 4:1 (4 Lunges 1 Squat)
  • (25) Merkins
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Merkins
  • Run 400m
  • (20yd) Lt. Dan
  • (25) BBS
  • Run 400m
  • (20yd) Lt. Dan
  • (30) BBS
  • Run 400m
  • (20yd) Lt. Dan
  • (10) Burpees
  • Run 400m
  • (20yd) Lt. Dan
  • (20) Burpees
  • Run 400m
  • (20yd) Lt. Dan
  • (25) Gas Pumps
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Gas Pumps
  • Run 400m
  • (20yd) Lt. Dan
  • (25) Air Squats
  • Run 400m
  • (20yd) Lt. Dan
  • (30) Air Squats
  • Run 400m

MARY:
45 Seconds of LBC
(15) Flutter Kicks (IC)
30 Seconds of LBC
Ankle Wiggles for Remaining Time
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Be the best version of yourself. Know when we fall short and expect better of ourselves. Sometimes we are the only ones that know we fell short or made a mistake, and that’s ok; but i encourage you to take that moment to reflect and listen to that internal voice telling you that your better than that…
MOLESKIN:

ANNOUNCEMENTS:
Speedway Launch this SATURDAY! Go, Get There, Figure it out, just GO!….CLOWN CAR?!

Cards Around Asylum

THE SCENE: Hot (89F), sunny afternoon, a few clouds in the sky, slight breeze.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle Hop (20 4 ct), 8 4 ct. windmills (slow, stretch), 10 4 ct. baby arm circles (forward & backwards each), Michael Phelps, & Merkins (10 4 ct.).

THA-THANG:

After a mosey down to the greenway, the group made their way around the park by drawing cards. Number cards indicated how many lights to run and and how many of the exercise we would do when we arrived at the light. If the card drawn is a face card, the PAX would immediately do 10 of an exercise as follows: King – Merkins, Queen – Squats, Jack – Big Boys. If the card drawn was a one eyed Jack or the Queen of Spades then everyone did 10 Burpees. Otherwise, the suit dictated what kind of exercise we would do as follows:

  • Spades – arm exercise
  • Hearts – leg exercise
  • Diamonds – Core exercise
  • Clubs – Cardio exercise

The card drawer chooses the specific exercise to do once we reached the designated light.

MARY:
Arrived to the AO with no time remaining.

COUNT-OFF & NAME-O-RAMA
Welcome to Pop-a-Top (Jeremy) who showed up looking for an evening workout!

CIRCLE OF TRUST/BOM:
You don’t rise to the level of your goals. You fall to the level of your systems. F3 is continues because it is a great system. Let’s all (definitely including me in this) invest to make the system work well.

ANNOUNCEMENTS:
New AO starts in Seymour this Saturday.

Holiday Stretch

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • ISW x 15 IC
  • Manly Arm Rotations (MARs) x 15 ED IC
  • 5 Burpee OYO
  • Windmills x 10 IC

THA-THANG:

  • Bottom Feeders (11s): Push-ups/Squats. Duckwalk across driveway to school.
  • Black Jack: At start point do 1 BBS then run to second point and do 20 Flutters (2ct). Rinse and repeat 2/19, 3/18, 4/17, etc.
  • 7 of Diamonds (but in a square): 4 stops for reps.
    • Rd 1: 7 Burpee at each stop
    • Rd 2: 14 ISW at each stop
    • Rd 3: 21 Push-ups at each stop

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you training? Why do you stay in shape? So you can….stay engaged, stay focused, and be successful in all you do. Don’t quit. Our example of endurance comes from our Savior. He knew what was coming, knew it would be excruciating, and went to the cross anyway. He carried it all knowing WE were worth every step.
MOLESKIN:

ANNOUNCEMENTS:

Stop Staring at the Sky and Do Good!

THE SCENE: Great morning for a workout! Not hot, but on the humid side
F3 WELCOME & DISCLAIMER Done and done adequately 
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Little of this; Little of that | Tempo Squats IC x10
THA-THANG:
Grab a CMU and Fellowship Mosey(TM) to Skatepark. Place at the other end and return for “100 Down”

Starting with 100 Reps, do each exercise the number of reps indicated, Mosey to your CMU after each exercise and do 10 Squat Thrusters

  • 100 SSH
  • 90 Flutter Kicks
  • 80 Shoulder taps
  • 70 Hello Dollys
  • 60 Squats
  • 50 Merkins
  • 40 Iron Mikes
  • 30 American Hammers
  • 20 Burpees
  • 10 Bodybuilder +

MARY:
5+ mins of PAX-lead Mary –> Flutter Kicks, American Hammers, Merkins, Cherry Pickers
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs –> Aladdin, Earmuffs, Zack Attack, & Blindside
CIRCLE OF TRUST/BOM:
Last Thursday, the Church celebrated the Feast of the Ascension, marking the end of the time Jesus spent on Earth after the Resurrection. In Acts, the Apostles watch Jesus ascend into the heavens & kept staring up at the sky. Those passing by noted that they don’t need to keep watch, Jesus will return the same way. Like the first Apostles, we don’t need to stare at the sky awaiting Jesus’ return but put our focus on the world and all the good we can do.

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS: