F3 Knoxville

Category: The Project

Track Work

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Abe-Vigoda, Annie, Finkle Swing, Nancy Kerrigans, Mountain Man Poopers
THA-THANG:

4×400, 4×200, 4×100
The following workouts are done after each section of track. Example: Run 400 do 4×4’s, Run 400 do Bat Wings, Run 400 do Speed Skaters, Run 400 do Alphabet

  • 4×4’s – 10: Start standing up arms overhead, Burpee to Plank, 4 Merkins, 4 Mountain Climbers (that’s 1)
  • Bat Wings – 1: 20 Forward Arm Circles, 20 Backward Arm Circles, 20 Seal Claps, 20 Overhead Claps
  • Speed Skaters – 20, 10 each leg
  • Alphabet – On your 6, Legs raised 6 inches, Trace Alphabet upper case letters

MARY:
No time left from THA-THANG

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Perfect Day to Trust

God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs.  Matthew 5:3

Come to Me with all your needs, with that huge emptiness inside you.  Facing that awful emptiness is the first step toward being filled with My Presence.

So be glad on those days when you can barely get out of bed – when you feel sluggish and just not ready to face the world.  Yes, be glad!  Tell yourself that this is the perfect day to practice trusting and depending on Me.

If you keep depending on Me throughout your day, you will make a wonderful discovery as you crawl into bed at night.  You will discover that My Joy and Peace have become your companions.  You may not know exactly when they joined you on your journey through the day.  But you will feel the benefits of having been in their company.

“The perfect ending to your day is realizing that God was with you all along.”  That’s me paraphrasing the devotional this came from.

2 Corinthians 4:6, Matthew 5:6, Colossians 2:9-10, Psalm 150:6
MOLESKIN:

ANNOUNCEMENTS:
1500 at JUCO tomorrow.

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.

WARM-O-RAMA:

  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae:

  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!

MARY:

We burped until the clock ran out.

CIRCLE OF TRUST/BOM:

Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.

 

Millenial@The Project

THE SCENE: 33 and gloomy…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We used the 10 exercises that will comprise the workout: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees.

THA-THANG: (right out of the Exicon)
Millennial: Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees.  1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees. Named as year 2000 is within the time period around which the Millennial generation was born.

MARY:
PAX Choice: Squeaky Bed Dolly, Freddy Mercury, 100 (interesting new exercise – ask Samaritan), Flutterkicks, and Hello Dolly (waddup girl!)

COUNT-OFF & NAME-O-RAMA
Erector, Kickflip, Salad Boy, Samaritan, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:Revelation 3:14-22 New Living Translation (NLT)
The Message to the Church in Laodicea
14 “Write this letter to the angel of the church in Laodicea. This is the message from the one who is the Amen—the faithful and true witness, the beginning of God’s new creation:

15 “I know all the things you do, that you are neither hot nor cold. I wish that you were one or the other! 16 But since you are like lukewarm water, neither hot nor cold, I will spit you out of my mouth! 17 You say, ‘I am rich. I have everything I want. I don’t need a thing!’ And you don’t realize that you are wretched and miserable and poor and blind and naked. 18 So I advise you to buy gold from me—gold that has been purified by fire. Then you will be rich. Also buy white garments from me so you will not be shamed by your nakedness, and ointment for your eyes so you will be able to see. 19 I correct and discipline everyone I love. So be diligent and turn from your indifference.

20 “Look! I stand at the door and knock. If you hear my voice and open the door, I will come in, and we will share a meal together as friends. 21 Those who are victorious will sit with me on my throne, just as I was victorious and sat with my Father on his throne.

22 “Anyone with ears to hear must listen to the Spirit and understand what he is saying to the churches.”

MOLESKIN:
A recent death of a friend and brother in Christ is causing me to reevaluate my priorities. It makes me want to take hold of my loved ones and say the important stuff, and allow lesser “priorities” to take their proper place in the lower rungs of my heart and daily activities. Busy-ness and the “tyranny of the urgent” often displace what is truly important: for me, that is not being lukewarm in my relationship with Jesus, but seeing my poverty for what it is, hearing Jesus knock, and letting him come in and “sharing a meal together as friends.” And sharing this same conviction and desire for my loved ones and all with whom God would cross our paths.

ANNOUNCEMENTS:

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

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:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees in snowy slush

THE SCENE: 30’s and snow in the face!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Imperial Walker, 10 Windmill, 5 Cherry Picker, 15 Moroccan Night Club, 15 Seal Clap
THA-THANG:
Mosey to the playground for 11’s.  Start with 10 pull-ups and 1 burpee.

Mosey to the track for an attempt at a dryer setting.  No luck, but we did the planned workout anyway.  Constructing burpees.

  • 1st lap 10 squats every 100 meters
  • 2nd lap 10 squats and 10 leg thrusters every 100 meters
  • 3rd lap 10 squats, 10 leg thrusters, and 10 merkins every 100 meters
  • 4th lap 10 burpees every 100 meters

Mosey back to the shovel flag.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 HIMs played in the snow at the Project.
CIRCLE OF TRUST/BOM:
James 1:5 – “But if anyone lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.”

Trying to raise kids the right way can be difficult.  A lot times, I try to figure it out for myself, but in truth, God has given us all the pertain to life and godliness (2 Peter 1:3).  God has the wisdom we seek, and we just have to study His word to find it.
MOLESKIN:
Staches are looking good for Movember!
ANNOUNCEMENTS:
None