F3 Knoxville

It’s TABATA Time in Tennessee!!!

JUCO

THE SCENE: 42 and awesome; clear sky;

5 regulars, Trolley’s 2nd time (needs to be added) & FNG (became Snaggletooth)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Crazy legs across the parking lot (back & forth)

Tabata explanation

  • 3 sets of Hand Release Merkins – OYO
  • Mosey

THA-THANG:

Side of Alexander Building – (20 seconds of work/10 seconds of recovery)

  • 3 sets of calf raises on steps – OYO
  • 3 sets of big boy sit-ups – OYO
  • 3 sets of pullups on the walkway rails – OYO
  • 3 sets of bench step-ups/box jumps – OYO
  • Mosey

Bagwell Center – (20 seconds of work/10 seconds of recovery)

  • 3 sets of dips – OYO
  • 3 sets of American Hammers – IC
  • 3 sets of lunges – OYO
  • Mosey to Maintenance Building

Behind Maintenance Building – (50 seconds of work/10 seconds of recovery)

  • 1 set of overhead w/ block (OYO)
  • 1 set of goblet squats w/ block (OYO)
  • 1 set of curls w/ block (OYO)
  • 1 sets of bent over wows w/ block (OYO)

Big Parking Lot – (20 seconds of work/10 seconds of recovery)

  • 3 sets of burpees (OYO)
  • 3 sets of flutter kicks (IC)
  • 3 sets of merkins (OYO)
  • Mosey

MARY: She was built into the workout

COUNT-OFF & NAME-O-RAMA

6 & 1 FNG (Snaggletooth) – Neutron, Onesie, Ratchet, Scrum, Snaggletooth, Trolley, & Booster

CIRCLE OF TRUST/BOM:

I’m a worrier.  I have been for as long as I can remember.  I’m not pessimistic at all…I’m a glass is half full kind of guy.  However, I worry.  Am I doing enough for my kids, particularly my 15-year old daughter?  Am I too strict, not strict enough? Do I support my wife enough?  Will I hurt my knee even worse and not be able to run in the ½ marathon in 3 weeks?  Am I overtraining/undertraining?  Will I raise enough money to help all of the cancer patients that need help or will I have to cut programs?

Lots of verses to help with my/our worries…

  • So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Galatians 6:9
  • But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.  (Isaiah 40:28-31)
  • Come to me, all you who are weary and burdened, and I will give you rest. Matthew 11:28
  • Cast all your anxiety on Him because he cares for you. 1 Peter 5:7
  • Look to the Lord and his strength; seek his face always. Psalm 105:4
  • Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Proverbs 3:5-6
  • Cast your cares on the Lord, and He will sustain you; He will never let the righteous fall. Psalm 55:22
  • I can do everything through him who gives me strength. Philippians 4:13
  • So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

MOLESKIN:
Prayed for Trolley’s wife and family; my oldest daughter; all F3 brothers
ANNOUNCEMENTS:
JUCO every Monday and Friday