F3 Knoxville

sweating it out in the garage

THE SCENE: Phone said 59* and lots of rain, definitely warm for January
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up started in 11th Street Parking Garage, which is where we stayed for duration.  Lots of rain, plenty of lightning too…
Merkins
Squat and reach
Grady corns
Imperial Walkers
SSH
THA-THANG:
Mosey up the ramp to the fourth level of the parking garage (the bottom floor is 3? Haven’t figured that out yet).  Routine is the BOMBS Escalator, the Bombscelator? Anyhow, BOMBS done escalator style.  Start with B, run the length of the garage and back.  B O, run.  So on and so on.

  • Burpees x10
  • OH Claps x20
  • Merkins x20
  • BBSUs x20
  • Squats x40

Quick 10 count and mosey on, up another level to the fifth level of the parking garage.  More chalk on the ground, this time just straight through the list for two rounds:

  • Monkey humpers x10
  • Squats x10
  • J-Los x10
  • Burps x10 (not burpees, just the foot thruster part)
  • Run a lap of the garage

Again rinse and repeat for two rounds.  Another quick 10 count, then run a half lap of the garage to get to the north stairwell.  There we did three sets of calf raises on the stairs, 15 reps per set.  First set regular, second set toes in, third set toes out for calf raises.  Then Oompa Loompa down the stairs to the bottom (squat each step taken).

MARY:
Flutter kicks
Hello Dolly
Flutter kicks
(There was a lot more in this same sequence but ran out of time, thank goodness)
COUNT-OFF & NAME-O-RAMA
5 Strong: Walrus, Cornhole, Huffy, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve just struggled this week in getting out in the gloom.  My M has been struggling with fear at night.  Her grandmother’s apartment burned on Saturday (she made it out, but lost everything) and now she is terrified that our house will burn down while we sleep.  We’ve been unplugging almost everything we can before going to bed.  This is something that I really struggle with.  My reaction is to want to “fix” a problem, but this is not something I can really fix.  I just have to be supportive and help her move past her fears.  Huffy really brought it home, giving us Psalm 56:3 “When I am afraid, I put my trust in you” and added that every day our Lord challenges us to allow our faith to overcome.
MOLESKIN:
Prayers for Huffy, who had a skiing accident that has his shoulder in bad shape (yet he still makes it out to workouts, like a beast), prayers for Walrus who is trying to improve his marriage and working on things with his M, praise and prayers that Swanson had great news at the doctor

arms and legs

THE SCENE: 60 with just a little drizzle – felt really nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

THA-THANG:

Mosey to rock pile and Select two rocks, one for each hand that are equal with in size

20 reps of each x 3 rounds:
Curls
Tricep ext
OH press
Front raise
Bent over row
Chest press (on ground)

Replace rocks and mosey big ball steps

Oompa Loompa up the steps
Lunges on the flat
Oompa Loompa down the steps
Frog leap the flat

R and R x3

Mosey two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

MARY:
we started with 5 burpees, 5 sec rest – 4 burpees, 5 sec rest on down until 1 burpee, 5 sec
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Wait a minute, Doc. Are you telling me you built a time machine… Marty McFly from “Back to the Future” Doc was told that building a time machine would be impossible. but he didn’t let that stop him, he did it anyway. What are you being told is impossible – now go and do it.

MOLESKIN:

ANNOUNCEMENTS:

Jane

THE SCENE: a little chill in the air, but just right once moving.
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:

Ssh – 25
Merks – 10 4 count
Squats – 20

THA-THANG:

Mosey to Jane Allen  all PAX take turn carrying sandbag PAX not carrying sandbag will do 5 merkins and then run to catch the PAX carrying the sandbag, PAX switch when the group catches the Sandbag.

Bottom of Jane Allen – Sandbag will be carried to the top by each PAX. In the mean time, the other pax will be rotating between the following exercises.

As many as you:
Burpee
Hurpee (burpee with 5 pickle pounders at the bottom)
8 count BB
Wolverines (burpee with a merkin and then a peter parker (both sides))
Merkins 4 count
Simpson’s (start with legs 6inches of ground (Homer). left legs straight up (marge). twist side to side (Mr. Burns)
Inchworms

R & R but only half way up Jane Allen

Return mosey the same way we came carrying the sandbag, group doing 5 merkins, run to catch up.

MARY:
no time left
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
look for those to be in community with
MOLESKIN:
first time out using my new sandbag. I think I will call here Jane!
ANNOUNCEMENTS:
none

Lightning HIIT

THE SCENE: Low 60s. Thunder! Lightning! Oh my!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

Squat Walkers x 15

10-1 Burpees
THA-THANG:

Tabata

30 sec on 10 sec off

HR Merkins

Clap Merkins

Get-Ups

Jump Tucks

Single Leg V-Ups

Mtn Climbers

Run to scrapyard and back. If lightning do SSH for 2 minutes under pav. I think we did 6 or 7 rounds. We saw lightning once so did the 2 minutes of SSH that time. Espy said he would rather risk the lightning than do that again.

MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:

16 rules for simple living:

  1. Believe in yourself , but be aware of your limitations
  2. De-clutter and simplify 
  3. Use everything in moderation
  4. Keep things in perspective
  5. Treat others how they want to be treated
  6. Family first
  7. Pay attention to the moment
  8. Have a positive mindset
  9. Educate yourself
  10. Be passionate about something
  11. Always be reflective
  12. Surround yourself with supportive people
  13. Banish the word “perfection”
  14. Fix it, or deal with it, but stop whining about it
  15. Remember things that you are grateful for
  16. You can have it all, just not at the same time

MOLESKIN:
ANNOUNCEMENTS:

Your 3rd word

THE SCENE: 62 and Rainy- perfect RAW weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Demonstrations and mumble chatter
THA-THANG:
10 stations set up with 2 exercises to hit the same body part. PAX rotated through all 10 stations doing 1:30 exercise and :30 rest in between. We did 2 rounds so each body part was worked twice. Dumbbells, Kettlebells, Ruck Weights, Jump Ropes and CMUs were used at varying stations depending PAX choice.

Exercise pairings

  • Overhead Carry / Straight Arm Carry
  • Big Boys / American Hammers
  • Wall Dips / Tricep Kickbacks
  • Bathroom Lunges / Calf Killer Lunges
  • Kettlebell Swings / Goblet Thrusters
  • Plank Hold / Stargazers (yes you read correctly)
  • Jump Rope / Flamingos
  • Chest Press / Diamond Press (Both on Bosu)
  • Hammer Curls / Close Grip Curls
  • Bent Over Row / Superman Lat Pull (Definitely a crowd favorite)

MARY:
Timer worked well but the playlist wouldn’t advance. Sorry for the issue fellas!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’ll be 50 this year and in true transparency I have been a bad man. I, like many, have made bad choices, done bad things and have regrets. The bad thing about that is I have let what I think about myself keep me from being all that God created me to be.
I have been reading a book by Pastor Steven Furtick called (Un)Qualified and it is changing how I see myself and more importantly what I say about myself. Get the book and read it, but the bottom line so far is that when God called Moses to save His children Moses didn’t feel qualified and spoke ill of himself. However, when He asked “Whom shall I say sent me?” The Lord responded “I Am.”  In other words, “You can do this because, I AM.” Think about how often we say, “I am____” it may be I am Cavalier, I am Dad, I am cold, I am weak, I am ashamed, I am redeemed… on and on.
The point is, the Lord is the “I am” but it is the 3rd word we say that defines us, shapes what we believe about ourselves, holds us back or leads us on. I have been telling myself for many years “I am ashamed. I am unable. I am fake. I am bad. Etc” but God is saying, “No Cavalier. I Am…your everything” He says, I am forgiven. I am free. I am redeemed. I am chosen. I am able. I am His!
I like His 3rd words about me A LOT better than what I’ve been saying about myself for soooo many years.
PAX, what’s your 3rd word? Is it what God says you are? Is it who He says you are?
If not, it’s time that changes.
MOLESKIN:
Pray for Tapout’s Brother-in-law and sister-in-law as they recently started their child of 11 months. Terrible situation but they are looking for God’s grace in it and believe He had a purpose and a plan. Even so times ahead may be tough so remember them in your prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.