F3 Knoxville

Category: Equalizer

Goat Yoga minus the goats

THE SCENE: 74 degrees, humid enough to make Snitch sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (4ct) x5

Baby arm circle’s (4ct) x10 and reverse

SSH (4ct) x20

Mosey to Carl Cowan sign

THA-THANG:

10 T push ups

10 ultimate squats (Narrow, normal, sumo = 1)

10 (4ct) Freddie Mercury’s

Run a lap on sidewalk

+Repeat for a total of 4 times

MARY:
Around the world ab workout

30 (4ct) Flutter Kicks IC

20 side crunches

15 (4ct) shoulder taps IC

20 (4ct) Hello Dollys IC

30 (4ct) American Hammers IC

10 BBS

 

~15 minutes of Dudes stretching with Dudes (aka Yoga)

bent over Hamstring stretch

Cat/Cow

neck stretch

child pose

shoulder stretch

hip flexor stretch

pigeon pose

seated hamstring stretch and straddled hamstring stretch

butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

With everything going on with the Pandemic, be sure to check in on people and make sure they are doing well.

When you are visiting family and friends, try to avoid the “How is work going?” and ask “Are you happy?”

The happiest of people don’t have the best of everything, they make the best of everything.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow 7/18/20 at the dogpound at 6:30am

Climbing down the ladder

THE SCENE: humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x12 (it was a little early to think this hard), cherry-picker x5, Rockettes x10, BAC x10 both ways, tempo squats x10.

THA-THANG:
Mosey to splashpad.

Do all ten exercises, take a lap around the parking lot, drop the top one and repeat.  We took an intermission half way thru and took a lap around the track together.

  • 10 — Burpees
  • 9 — Squat jumps
  • 8 — Lunges (each leg)
  • 7 — Diamond merkins
  • 6 — CDD
  • 5 — Monkey-humpers (4 ct)
  • 4 — Captain Thors (starting at 1 and progressing up to 4….so technically 10 captain Thors..oops)
  • 3 — Ultimate merkins
  • 2 — Box Jumps
  • 1 — Decline merkin

MARY:
1 Captain Thor just to mess with them, Flutter-kicks x 20 (4-ct), Freddie Mercury x15 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s a great time to know the Lord.  So much in our culture is shifting.  Apart from being anchored in knowing God, we are like shifting sand driven by the waves all around us.  Anchor your souls in the knowledge of God.  What a great time to go back and study some basic theology (study of God) about the attributes of God — He is unchangeable, holy, wise, good, loving, sovereign.  To know God leads to trusting God and finding an anchor for our souls.  Spend some time in the Bible, a good theology book, or grab another man and study God together. 

What a Bear

THE SCENE: 70ish° , 90ish% humidity. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • SSH IC
  • Rockettes IC
  • Grady Corns IC

THA-THANG:

Mosey to tennis court. Descending four corners. Do 10 each of four exercises, one in each corner. Run the long sides, bear crawl the short. After each lap, drop the rep count by one. Exercises were:

  • Burpees
  • Merkins
  • Squat Jumps
  • Box Cutters

MARY:

  • Pickle Pounders IC
  • LBCs IC
  • Hello Dolly IC
  • Cobra Kai OYO

STRETCHES:

  • Butterfly
  • Hamstring
  • Overhead tricep stretch

COUNT-OFF & NAME-O-RAMA

Nine PAX

CIRCLE OF TRUST/BOM:

I recently asked my 5yo “What’s your favorite Bible story we’ve read recently?”

”Day one.”

”What’d you like about that?”

”Well, it was dark and then God said let there be light and there was & that’s pretty amazing.”

This was a good reminder to me that amazing encounters and experiences are all around, I just don’t always pay attention.

MOLESKIN & ANNOUNCEMENTS:

CSAUP at Dog#
MealTrain

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Oh my Quad! or What the Quad? Take your pick

THE SCENE: 70 degrees with 95% humidity
F3 WELCOME & DISCLAIMER : Standard welcome with COVID recommendations
WARM-O-RAMA:
SSH x 20 IC, Tempo Squat X 10 IC, LB Arm Circles x 10 IC both directions, This ‘n That, 20 High Knees x 2 Count OYO

THA-THANG:
Mosey to bottom of AO parking lot for Bearicides. PAX does Bear Crawl to first parking spot line and sprint back to start. Rinse & Repeat for all lines (9 or 10 I think). Hold Plank until 6 finishes.

Mosey to Flag Pole for 11’s with Jump Squats and Dips as exercises. (Used benches for dips)

Mosey by way of winding past Out Houses up to Splash Pad for Lungicides. PAX does lunges to first parking spot line and sprint back to start. Rinse & Repeat for all lines (15 or 16 I think). Hold Plank until 6 finishes.

Mosey around Splash Pad to Picnic side for 11’s with BBS and Merkins as exercises.

Mosey by way of winding past Out Houses back down to Tennis Courts. PAX held Wall Sit & Plank to failure.

MARY:
Only had about 30 seconds left so we did Flutter Kicks x 20 IC 4 Count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today’s workout was about the value of making Trade-offs in life. We all have opportunities to make a change and need to know when to do so. Recently I had a Trade-off given to me when I unexpectedly lost my job. This caused me to evaluate my life and recognize the things that have kept me from reaching my potential and to see where I need to make some additional Trade-offs. I reminded the PAX of what they may have felt while doing the workout today. At first during the Bearicides it may not have seemed like a big deal to trade the crawl for the sprint, but on the longer crawls they were happy to get to stop and sprint back. The same was true later on with the Lungicides and that part of the workout was also a lot like the mundane monotony of life that we get used to and do it at the same pace as those around us. Even the 11’s brought Trade-offs that appeared to be good, but sometimes making a change for the sake of a change can wear you out. So the idea is to know and understand when we need to make Trade-offs and what are good Trade-offs to make. The perfect example of a great Trade-off is how these HIMs trade the early morning sleep to be in the Gloom with the PAX to grow and get better! What a way to start the day! The challenge this week is to evaluate your life and see if and/or where you can make some Trade-offs that will allow you to reach your potential.
MOLESKIN:
Pray for Sargent Slaughter’s wife’s family. They lost Grandfather and need wisdom for taking care of Grandmother with Dementia. Also, pray for my wife as she had a strange Vertigo incident yesterday.
ANNOUNCEMENTS:
CSAUP July 18th at the Dog Pound. Reminder about Saturday morning workouts at the Truck Stop.