F3 Knoxville

Tag: Ribbed

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

Even more Route 66

THE SCENE: Upper 20s, no clouds, stars shining:  Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Tie Fighter (in lunge position) BAC x 10, then switch legs and reverse BAC x10, IC

Cherry Pickers X 10, IC

Tempo squats x 10, IC
THA-THANG:
Mosey to new trail by the new bathroom, Route 66 with burpees up the hill, early finishers wagon wheel to the six to finish up;

Mosey to trail toward basecamp.  Route 66 with BBS, bear crawling between every other light post

20 Merkins on your own, run up Everest.  AG till everyone is up top

Grab a Battle Buddy, one BB gets a coupon from the rock pile and does curls while other BB runs to top of the space station and back, switch off.

Next round, BBS with rock while BB runs again, switch up

Quick mosey back to AO with a stop for some burpees

MARY:
Gibbler leads in some flutter kicks and box cutters

Finish strong with ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all struggle.  Embracing that struggle builds character.  Lean on faith and family to help us through, and remember God’s words in 2 Cor 12: “My power is made perfect in weakness.”  And Paul’s rejoinder:  “For when I am weak, I am strong.”
MOLESKIN:

Welcome to our FNG Kentucky.  Will update the tags when he’s in our system

ANNOUNCEMENTS:
Wesley House this Sunday afternoon at 2 pm, rain or shine.  Bring the M and 2.0s.  We’ll be working out and spending time with the kids and presenting them with the balls we’ve collected.  Thanks to Bowflex and Doubtfire for heading up a great effort.

The Final Count Down

THE SCENE: Rainy, Rainy, Rainy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 10 Hand Release Merkins

THA-THANG:
The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Wide Hand Release merkins
  • 7 Bench Squats
  • 6 Pull-ups
  • 5 Bench Lunges (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Squat Jumps
  • 1 Super Burpee

MARY:

  • Flutter kick (4 Count) x 25
  • Proton Parkers x 10

CIRCLE OF TRUST/BOM:

God Initiates and so should we to get better physically, spiritually, and relationally.

It has been often said that the chief sin of Man is the sin of passivity.  We can be like Adam and standby and allow sin and separation to occur.  We busy ourselves with the material world while disengaging relationally or emotionally from what is going on in and around us.  We don’t have to be in great shape to show up to F3 and get better.  All we have to do is set the alarm, show up, and work hard.   Are there places in our lives relationally where we have avoided discussions because they are hard or uncomfortable?  We don’t have to have all the right answers we just need to initiate and step in where we know God is calling us.  Don’t be silent like Adam.  Step up an be the leader that God has called you to be.

MOLESKIN:
Prayers for the students family and friends that lost his life on campus due to alcohol poisoning.  Praying that those effected would be impacted in a positive way through the other students seeking to meet them where they are and share the Gospel.

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

Dora’s faithful beat down!

THE SCENE: Cloudy 43 Degrees. Perfect temp for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 15 IC

Baby Arm Circles both ways IC x 10

SSH x 15 IC

Jog at 50% across parking lot

High Knees back

Jog at 75% across parking lot

Butt kickers back

THA-THANG:

Doras on the hill next to the AO.

Partnered up. All exercises at the bottom of the hill were x 100 and the top of hill exercises were x 10

  • 100 Burpees at bottom and 10 calf raises at top
  • 100 Merkins at bottom and 10 squats at the top
  • 100 Big Boys at bottom and 10 dry docks at the top
  • 100 Star Jacks at bottom and 10 Box Cutters at the top
  • 100 4ct flutter kicks and 10 Mountain Climbers at the top
  • 100 Iron Mikes at bottom and 10 Superman Swims at the top
  • 100 American Hammers at bottom and 10 Imperial Walkers at top
  • Plank When Done

Mosey to the playground benches for one round of 11’s with box jumps and derkins

Mosey to parking lot next to playground for one round of suicide sprints.

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need to fight for faith in God just like we fight to get better at other areas of our life, fitness, family, job, etc. Sometimes we may not feel like fighting for faith but just like we had to fight to make it up the hill in DORAS we need to fight to believe in God’s promises.
MOLESKIN:
none
ANNOUNCEMENTS:
None