F3 Knoxville

Tag: Erector

4th Annual Road Less Traveled

THE SCENE: Not bad, decent breeze and 65 degrees
WARM-O-RAMA:

Warm Up Jog including High Knees and Kick Backs
SSH
Tempo Squat
Merkins
Freddy Mercury

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 3-4 min
30 Merkins
40 Freddy Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the AO

MARY:
Various types of Core exercises (Flutter Kicks, Box Cutters, etc)

CIRCLE OF TRUST/BOM:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Ecclesiastes 4:9-10
Is this more than a workout for you?  Are you reaching out? I hope you use this group to encourage, to seek wisdom, to strengthen, to uplift — I have seen this group become the Body of Christ

Here am I! Send me.

THE SCENE: Cool and comfortable (for August)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Projectivator
2. Tempo Squats
3. Cherry Pickers
4. Tempo Merkins
THA-THANG:

  1. Mosey to the bell
  2. Read Isaiah 6:8:  And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?”  Then I said, “Here I am! Send me.”
  3. Ask for a volunteer.  They will run the loop while the group does merkins awaiting their return.
  4. Repeat this until each PAX has run the loop cycling through these exercises:
    1. Merkins
    2. Big Boys
    3. Squats
    4. Merkins
    5. Flutter Kicks
    6. Lunges
    7. Merkins
    8. LBCs
    9. Step Ups
    10. Merkins
  5. Run a lap together and continue to the playground
  6. 10ish pull ups
  7. 5 wallpies
  8. 20 inverted rows
  9. Run to the bell
  10. 20 Dippity-do-das
  11. Run another lap and finish at the flag

MARY:
PAX ab rotation

CIRCLE OF TRUST/BOM:
1. Isaiah 6:8-13
2. God asked for a volunteer.
3. Isaiah volunteered without hesitation and without knowing the task.
4. God sent him to send a dire warning to the people of Israel.
5. How hard would that message been to carry and deliver?
6. How is that message any different than the Great Commission? (answer: the Great Commission has hope)

ANNOUNCEMENTS:
AOQ change next Tuesday! Family workout September 3. Iron PAX!

A la Mexicana

THE SCENE: 69 and a little foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead claps x 10.
  • Seal claps x 10.
  • Side straddle hops x 10.
  • Cherry pickers x 10.
  • Mountain climbers x 10.
  • Tempo merkins x 10.

THA-THANG:

Played a game with boxes and tennis balls. The objective was to score in the opposite goal. In order for the team to score, the player had to do one of the below exercises and throw a tennis ball in the goal.

  • 10 Burpees.
  • 10 Heels to heaven.
  • 10 Lunges (2-ct).
  • 10 American hammers (2-ct).
  • 10 Freddy Mercuries (2-ct).

The team that scored more goals decided what exercise we all would perform at the end as a group (Flutter Kicks x 20).

Mosey to the CMU piles.

We kept the same two teams than in the previous game and we ran a circuit starting at the CMU piles going to the small hill all the way to the pull-up bars and down the stairs. During this small loop there were different exercises that should be completed as a team to add up 200 reps of the following:

  • Bicep curls x 2.
  • Triceps extension x 2.
  • Overhead press x 2.
  • BBS.
  • Squats.
  • Pull ups.
  • Merkins.

MARY:
Hello Dollies X 21.
COUNT-OFF & NAME-O-RAMA
11 Hombres Valientes.
CIRCLE OF TRUST/BOM:
Reflected about the importance of having a balance in our life and try to plan things in advance to meet our goals. Also commented about over planning, that is the other extreme of the equation, so depending on where we are, we should lean towards one end or the other.
MOLESKIN:
Prayed for our kids and the return to school, our families and dear friends.
ANNOUNCEMENTS:
IPC.

The Switch Up – Leaders must serve others…

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Overhead Claps X 10 (IC)
• Baby arm circles F & B X 10 (IC) with Michael Phelps
• Tempo Squats (IC) 4 CT
• Hand Release Merkins X 10
• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps
• 25 curls
• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)
• Run the stairs & do pull-ups or hang for 25 seconds
• 25 curls
• 25 lying lat pullovers
• Run & do pull-ups or hang for 25 seconds
• Rinse & Repeat
Dice Game
• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!

Superhero Smackdown

THE SCENE: cool 73 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 10 Side straddle hops. 5 Michael Phelps.

THA-THANG: mosey to the friendship bell 

  • Bizzaro vs Superman merkin (4  rounds of 20)
  • Megaman vs Iron Hulk (1 round of 20)
  • Chuck Norris. merkin  ( 20 reps)
  • 20 iron hulk
  • Little baby arm circles\backward baby arm circles
  • 320 seconds of plank hold

MARY:
Level 1 Bruce lee Abs workout

  • American Hammer
  • Leg raises
  • LBC’s
  • Awkward turtle (heel touches)
  • Hundred
  • COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    Psalms 25:14-22, 26:1-2, 27:4-6, 14
  • MOLESKIN:  Finding the secret of the LORD
    Who has God’s secret? Seen in 25:14-22
  • How do you find God’s secret? Seen in 26:1-2
  • What is God’s secret? Seen in 27:4-6,14

ANNOUNCEMENTS: