F3 Knoxville

Tag: 5K

Burpeelicious 2.0

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. 15 flutter kicks in cadence. At the Sophomore, perform the following exercises (one at each corner). Burpees and breaking down the burpee.

  • Bernie Sanders up the hill
  • 20 squats and run to next corner
  • 20 merkins and run down to the next corner
  • 20 leg thrusts and run back to start for 10 burpees
  • repeat 2 more times

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion. Complete 5 Prison Cell Merkin burpees and run up the stairs for 5 pull-ups.  AMRAP.

Mosey towards the flag. Stop part way for some Freddie Mercury and continue mosey. Line up for a bear crawl inch worm. Jailbreak to the flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 at JUCO this morning.
CIRCLE OF TRUST/BOM:
Passivity can be both a good and a bad quality. It can be a peace-keeping quality between spouses or other family members. It is a submissive quality when it comes to submitting to the will of God or submitting to a fellow Christian’s preference on a matter of opinion.

“and while being reviled, He did not revile in return; while suffering, He uttered no threats, but kept entrusting Himself to Him who judges righteously;”

1 Peter 2:23 NASB

Passivity is a bad quality if it prevents you from the action that may be necessary. Action is needed when standing up for the truth or when disciplining children. Also, when supporting your M and being the husband God calls us to be. This is something that YHC struggles with. I tend to be passive a lot of the time. I prefer to stay away from confrontation. I have come to realize that this may have stifled my growth as a follower of Christ. So, I challenge all of us to be men of action. Whether that be taking action to stand up for what is right or making an active choice to submit, be men of action.

MOLESKIN:
Reach out to those you haven’t seen in a while.
ANNOUNCEMENTS:
Don’t forget about the donation opportunity this month.

We didn’t melt…

THE SCENE: A wet 55 degrees.
F3 WELCOME & DISCLAIMER
Good morning!
You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Side straddle hop in cadence 20
THA-THANG:

  • Mosey to the large parking lot w/ the person up front falling off for 2 burpees after a 5 count
  • Soccer drill on the curb
  • Walking lunges to the next line 1 burpee
    Bernie back

    Sprint two lines 2 burpees
    Bernie back

    Bear crawl back to the 2nd line
    Flutter Kicks x20
    Repeat from new starting point

  • Mosey with the person in the back weaving to the front to the coupon pile
  • 10 Blockees run up the stairs and do 5 pull ups
  • 20 Thrusters run up the stairs and do 5 pull ups
  • 30 Curls run up the stairs and do 5 pull ups
  • Flutter kicks in cadence
  • Mosey to the flag stopping for flutter kicks and Freddy Mercury

MARY:
Mucho Chesto

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:
So what’s the #1 commandment? Put God first.
What did Jesus say was the 2nd most important commandment?
Love thy neighbor as much as you love thyself.
Why is this so difficult?! That’s a question. Why?!
Our neighbor doesn’t necessarily mean our next door neighbor. It could be anyone we encounter.
The truth is, we don’t know what someone is going through and a simple act of kindness or a smile can be a game changer.
I challenge you to be kind to everyone you encounter this week. Volunteer your time to help someone , give blood, a simple smile can go a long way. Do it even if you don’t get a “Thank you” or a smile back. That’s not why you’re doing this!
MOLESKIN:
Matthew 22:34-40
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pelli Pond Circuit

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmill
Merkins
Mt Climbers
Catalina Wine Mixer
Tempo Squat
Captain Thor
Burpos

THA-THANG:

Indian Run/Last Man Up
– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixer
— Station 3 = 10:40 Captain Thor
— Station 4 = 20 Merkins
4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19
16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does.  Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

 

My 2nd VQ

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy‬ ‭2:15‬ ‭NIV‬‬
https://www.bible.com/111/2ti.2.15.niv

Be Peculiar

THE SCENE: low 30s on this fine April morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
THA-THANG:
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks
  • AMRAP

MARY:
15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
COUNT-OFF & NAME-O-RAMA
11 took on this “pain and simple workout” (See what I did there?)😜
CIRCLE OF TRUST/BOM:
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.