F3 Knoxville

Tag: 5K

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Play House and 6pack hunt

THE SCENE: Cool, dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Run to the Clayton Performing Arts Center, aka the Playhouse

  • SSH in each brick Cubby
  • Bear Crawl the short stairs
  • Hop on the loading dock
  • Run to each entrance to the building and do 20 of the following and then move to the next door
  • SSH
  • Kick throughs
  • Donkey Kicks
  • Dips on the bench
  • 1 Leg squat
  • Mountain Climbers
  • Newton’s cradle
  • Diamond merkins
  • Merkins
  • Jump Squats

Grab some lights and head to Jucomajaro

1 “scout” went up 1 line while the rest did the following until his return

  • Flutter Kicks
  • Imperial Walkers
  • LBC
  • Side Crunches
  • Plank
  • Hello Dolly
  • Superman

At the power lines, did “11’s” with X man Crunch and Crabby Rockets but with the #6 instead because running short on time.  Ran to the top of the regular Juco, Mosey down.

MARY:
Box cutters & Done!
CIRCLE OF TRUST/BOM:

We have the promised Holy Spirit – don’t miss this power.  It’s not from you.

Acts 1:8 But you will recieve power when the Holy Spirit has come upon you and you will be my witnesses ….to the end of the earth.

The Promise of the Holy Spirit is a reminder to be Bold.

  1. Speak for Jesus
  2. Know that you are not the power source
  3.  Be refreshed and respond in obedience.

Your Boby your Temple

THE SCENE: 65 and cloudy, with little rain by the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward x 11.
  • Baby Arm Circles Reverse x 11.
  • Cherry Pickers x 11.
  • Mountain Climbers x 10.
  • Merkins x 7.
  • Own stretch.

THA-THANG:
Mosey to the parking lot across the new building.

There were 3 stations ( Squats x 10, Merkins x 10 and BBS x 10), the idea was to run through all the stations and complete them in cycles of 1.5 mins. We did 7 cycles/series.

Mosey to the front part of the new building.

We completed 9 series of:

  • 10 Box jumps.
  • 10 Derkins.
  • 10 Imperial Walkers (2-count).

Mosey to parking lot next to the flag.

There was a small circuit with different exercises that should be repeated during a minute until completing the whole circuit (10 minutes). Below the exercises:

  • Lunges.
  • Freddy Mercuries.
  • Mountain Climbers.
  • American Hammers.
  • SSH.
  • Flutter Kicks.
  • Your Choice.
  • BBS.
  • Heels to Heaven.
  • Burpees.

MARY:
Hello Dollies for 30 Secs.
COUNT-OFF & NAME-O-RAMA
6 Hombres Fuertes.
CIRCLE OF TRUST/BOM:
Talked about the importance of taking care of our bodies (in all aspects)…

Corinthians 6:19-20

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

MOLESKIN:
List of injured.
ANNOUNCEMENTS:
NA.

Looking Like the World

THE SCENE: Dark, low 50s calm, quiet…perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cross Jacks IC

Harry Rockets IC

Windmill IC

Arm Circles (forward only 5K!!), make them bigger half way through – IC
THA-THANG:
Partner up, broken wheel barrow in the PL, each person one way.

Mosey to the east PL.  Using the spaces (going across), we’ll do 5 burpees then run to the first line and do the workout and then increment up each time, Bernie back each time.

  • 10 Iron Mike (each side)
  • 20 Heals to Heaven
  • 30 Merkins
  • 40 Squats
  • 50 side crunch (25 each side)
  • 60 Superman style Flutter Kicks
  • 70 SSH
  • 80 Flutter Kicks

If you finish early, repeat until the six is up.

Mosey to new building, then bear crawl to concrete bench.

Dips IC (counting all together on the Q’s down) – 35

Mosey to some conveniently staged cones (~15-20).  Broad Jump at each one.

Mosey back to the flag…
MARY:
Pickle pounders IC – 20

Crabby Rockets IC – 20

Scissor kicks (crossing) IC – 10

Hello Dolly IC – 10

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

Matthew 18:5-6 and 7-9

Jesus talks about children and how we must humble ourselves to be like children. Also he describes how if we lead a “child that believes in him” to sin then we would be better off with a large boulder tied to our waste and thrown in the ocean.

This all leads into a discussion of sin and we talked about how “looking like this world” can easily become a trap and cause many sins.

How many of us fall into this category?

You stumble from being a Christian by the way your language slips, your choice in music, your materialistic approach, your viewing of porn, fill in the blank

We often define greatness by power, wealth, sports, or other general accomplishments. But those are all short lived and focused on the things of this work.

Get an accountability partner, be honest with your wife. Stop trying to impress people you don’t even know or like and live for an audience of one and richen your family.
MOLESKIN:
We all can think about ways in which we fall into at least one of these.  We need to be better so that can be examples to our kids, friends, colleagues, etc.
ANNOUNCEMENTS:
Brolympics tomorrow

 

HEAVY PT @ JUCO

THE SCENE: 41
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:

  1. Projectivator x7
  2. Squats 5 Tempo + 5 4-ct
  3. Merkins 5 Tempo + 5 4-ct
  4. Mountain Climbers x10
  5. Growing Baby (LBAC) x10
  6. Moroccan Nightclub x10
  7. 5 Cherry Pickers
  8. 5 Burpees OYO
  9. Stretch OYO
  10. Mosey to Physical Plant
    THA-THANG:

Mucho Chesto: 10 Merkins, 10 Diamond Merkins, 10 Wide Merkins, 10 Stagger Left Merkins+10 Stagger Right Merkins=50 Merkins (2 Rounds)

HEAVY Lazy Dora: Partner up, 1 CMU/pax

  • 100 Merkins on CMU (switch every 10) while battle buddy holds plank on CMU (Both take CMU to the top of the stairs and back down)
  • 200 Heavy LBC holding CMU above head (switch every 20) while battle buddy does 6″ leg hold w/ CMU above head (Both take CMU to the top of the stairs and back down)
  • 300 Heavy Squats (switch every 25) while battle buddy holds Heavy Al Gore (w/CMU)(Both take CMU to the top of the stairs and back down)

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:
God is Holy – set apart, altogether different, perfect, yet He reveals Himself to us through creation, through the Scriptures, through beauty, family, the church, our circumstances. In Jesus, He shows us who He is, and I’m amazed that He reveals Himself to me as a Friend. Not a casual acquaintance, or a buddy, but a Friend – One who laid down His life down for us. “A Friend loves at all times, and a Brother is born for adversity” (Proverbs 17:17). “A man of many friends may come to ruin, but there is One who sticks closer than a brother” (Proverbs 18:24). These verses point to the need of a man for friendship. Few men are willing to admit they are lonely. Some men acknowledge they are searching for friendship, and F3 meets that need for several. Some find in their wives a best friend. But we find in Jesus, a Friend that fulfills the kind of true love and intimacy that we need and search for, and God created us for. Friendship may sound unnecessary, or trite, but this need in me is a way for me to understand God’s love for me.

Ephesians 3:14-21 is a powerful and beautiful passage that contains so much, but it also speaks to me of God choosing me for love and intimacy:

“For this reason I bow my knees before the Father, 15 from whom every family in heaven and on earth is named, 16 that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, 18 may have strength to comprehend with all the saints what is the breadth and length and height and depth, 19 and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

20 Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”

There’s nothing better…

MOLESKIN:
Great to spend time with my JUCONIAN BROTHERS! 

ANNOUNCEMENTS:
Brolympics next weekend – check Slack for details