F3 Knoxville

Oldie but a Goodie…

THE SCENE
62 and Clear

Warm Up
Ruck 3 mile loop, 20 merkins & 20 squats twice

20-1
Start with 20 reps of each exercise, subtract 1 rep each round all the way down to 1 plus ruck parking lot loop every 5 rounds.

4 exercises:

  • Ruck merkins
  • Ruck squats
  • OH Presses
  • Bent Over Rows

Round Breakdown:
20-19-18-17-16
Ruck parking lot and up Lover’s Lane (.5 mile)

15-14-13-12-11
Ruck parking lot and up Lover’s Lane (.5 mile)

10-9-8-7-6
Ruck parking lot and up Lover’s Lane (.5 mile)

5-4-3-2-1
Ruck parking lot and up Lover’s Lane (.5 mile)

Mary
2x 30 4ct Flutter Kicks w/Ruck up

Totals

  • 5 miles
  • 250 Merkins
  • 250 Squats
  • 210 OH Presses
  • 210 Bent Over Rows
  • 60 4ct Flutter Kicks w/Ruck Up-

Tour de Court

THE SCENE: coolish – 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • little baby arm circles forward
  • overhead clap
  • seal clap
  • little baby arm circles backwards

THA-THANG:
Mosey to the Court

  • 4 corners down the ladder
  • 10 burpees
  • bear crawl to the next corner
  • 10 American hammers
  • run to next corner
  • 10 V ups
  • crawl bear to the next corner
  • 10 BBS
  • Run to the first corner
  • Down the ladder from 10 then a round of 9, then 8 etc.

Mosey to AO to do some mary

  • MARY:
    20 count lead by members

    • Box cutters
    • hello dollies

COUNT-OFF & NAME-O-RAMA
5 HIMS
CIRCLE OF TRUST/BOM:
spoke about the book – Gentle and lowly it’s worth a read and really has encouraged my soul.

“Jesus does not love like us. We love until we are betrayed. Jesus continued to the cross despite betrayal. We love until we are forsaken. Jesus loved through forsakenness. We love up to a limit. Jesus loves to the end.” – from the Book.

Perspective

THE SCENE: 83° Sunny and Breezy .
F3 WELCOME & DISCLAIMER
You are here on own volition. Please abide by the Covid 19 Phase One Guidelines

WARM-O-RAMA:
Rockets x 15, Imperial Walker x 20, High Knees 3 Burpees x 4, Tempo Merkins x 10, Tempo BBS x 10…Mosey to Coliseum

 

THA-THANG:
The Half Biscuit- 5 Burpees 10 Merkins 15 Squats run 1/2 lap REPEATexercises, 1 Lap REPEAT Ex, 2 Laps Repeat Ex, 1 Lap Repeat, 1/2 Lap Repeat

Mosey to field beside The Dragon- Ab Kraken with Flutters, Hello Dolly, Box Cutters, super Mans, BBS, LBCs, Dead Bug, V-UPS

Route 66 with Dive Bombers up The Dragon

Mosey Back to AO

MARY:
No Time for Mary
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:

For a small amount of perspective at this moment, imagine you were born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million. When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet. When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish. At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening. As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

Dave Proberts

MOLESKIN:
We have F3 to get thru the trials

Pray for Lily Dipper and Jan
ANNOUNCEMENTS:
Hike the Smokies this weekend

Homeschool (6th Grade Math) – Heavy PT @ The Project

THE SCENE: Perfect gloom – 50 and foggy in the ‘Kridge.
F3 WELCOME & DISCLAIMER: Regular stuff + New stuff for Corona
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 10 Tempo Squats – 4ct, IC
  3. 10 Tempo Merkins – 4ct, IC
  4. 10 Plank Jacks – 4ct, IC
  5. 10 Seal Clap – 4ct, IC
  6. 10 Moroccan Nightclub – 4ct, IC
  7. 10 “Projectivator” (The Project Motivator – much better than the regular Motivator in the Exicon. Just sayin’…)
  8. Mosey to RC (Recruiting Center Parking Lot)

THA-THANG:

2 CMUs per PAX. Begin Exercise 1 at STARTEX (Parking Lot Island), when complete Farmer Carry (pinch grip) (FC) to other Parking Lot Island and execute Exercise 2. Farmer Carry (FC) back to STARTEX. 2 Rounds each pair of exercises. Rinse/Repeat for each pair of exercises. (We made a few modifications along the way…)

  1. Blockees x10/FC/Pliometric Push-ups x20 (REPEAT)
  2. Kettle Swing x20/FC/American Hammer x20 (2ct) (REPEAT)
  3. Thrusters x20/FC/Tricep Extension x20 (REPEAT)
  4. Lateral Step Up x20 (10/leg)/FC/Single-Arm Row x10/each arm (REPEAT)
  5. Overhead (Military Press) x20/FC/Curls x20 (REPEAT)

MARY:
No time for Mary – too busy bustin’ CMUs…

COUNT-OFF & NAME-O-RAMA
Kickflip, Rocket, Slappy, and Snaggletooth!

CIRCLE OF TRUST/BOM:

This season of expected homeschooling and online learning has taught me several things: 6th Math happened for me a very long time ago. I didn’t do so hot the first time around, lo, these never-you-mind-how-many-years-ago. My daughter and I have spent 20 hours in the last 3 days working on her math assignments (with a few back assignments to catch up on). After several hours of her old man showing her how it’s done, we took the test and we scored a whopping 50%! Major hit to my self-esteem – my anger and irritation demonstrated that I did not appreciate the humor in it all. Looking back, I owe her an apology for being so cranky. But I am learning her strengths and weaknesses, and I’m gaining a compassion that motivates me to help her in a way that helps her, and not just cater to my ego. I am learning to love her by seeing her, what she needs, how she learns, what she avoids and what motivates her, and I know better how to love her and pray for her. But there’s something else going on that’s pretty important: I am learning that God is at work in me, shaping, teaching me. I am hearing Him. He has been teaching ME during this homeschool season.

What’s He teaching you in homeschool?

MOLESKIN:

We shared and prayed – and we’re believing God for a miracle and for the grace, peace, and strength to keep believing that He is good and faithful in all things. That’s better than the workout!

ANNOUNCEMENTS:
GroupMe is a sinking ship – all rats abandon ship! SLACK is the new GroupMe. Get on board.

The Dr. Fauci

THE SCENE:

nice morning, around 40 degrees at circle up

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4CT x25, Seal clap 20 4CT, OH Clap 20 4CT, Cherry Pickers x8, Windmills x8, and Rocky Balboa’s 20 4CT on curb

THA-THANG:
Start with Thruster Ladder w/CMU in parking lot start at 10 at spot one, Then 9, and so on to 1

Mosey to Baby Everest 4 trips of Lunge half way, Bernie half way, 20 squats on top

Mosey to Pavilion for 4 rounds of 20 table row, 20 dips

Mosey to Playground 3 rounds of 10 box jumps 20 BBS

Mosey 2x around both lower parking lot to tail of dragon

Route 66 starting at 1st Light pole at cross walk doing Mtn Climbers

Back to AO

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mother Teresa-“I don’t pray for success, I pray for faithfulness”

What does it look like to prioritize being faithful over all else?  It’s hard not to get caught up in thinking worldly about things, but Christ is asking us to be obedient with a heavenly view.