F3 Knoxville

Tag: Ribbed

21’s

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers 6
  • SSH 21
  • baby arm circles
    • forward 21
    • backwards 21
  • Overhead claps 21

THA-THANG:
Mosey to the parking lot

  • 5 burpees at the first light pole
  • 10 squats at the next light pole
  • Mosey to the lower stairway
  • 21’s merkins and squats your choice.
  • 1 at the bottom and 20 up at the rock
    • then 2 at bottom and 19 at tome etc
  • We had to stopp for time and mosey back to AO

MARY:

  • Flutter kicks
  • Spiderman’s merkins

 

COUNT-OFF & NAME-O-RAMA
8 HIM’s
CIRCLE OF TRUST/BOM:
Thankful for all the men in F3 that push me and make me a better man. Iron sharpens Iron and that has been true for me over the past few months. I wouldn’t be faithfully working out like I am if I didn’t have you men helping and holding me accountable to working out! Thankful for F3!

WHEEL! OF! FORTUNE!!!

THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, big arm circles and this and thats
THA-THANG:
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

  • 20 Merkins
  • 30 Dry Docks
  • 25 SSH
  • 5 round the clock merkins
  • 5 burpees
  • 25 imperial walkers
  • 30 squats
  • 20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
MOLESKIN:
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.
ANNOUNCEMENTS:
None

Tour de Court

THE SCENE: coolish – 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • little baby arm circles forward
  • overhead clap
  • seal clap
  • little baby arm circles backwards

THA-THANG:
Mosey to the Court

  • 4 corners down the ladder
  • 10 burpees
  • bear crawl to the next corner
  • 10 American hammers
  • run to next corner
  • 10 V ups
  • crawl bear to the next corner
  • 10 BBS
  • Run to the first corner
  • Down the ladder from 10 then a round of 9, then 8 etc.

Mosey to AO to do some mary

  • MARY:
    20 count lead by members

    • Box cutters
    • hello dollies

COUNT-OFF & NAME-O-RAMA
5 HIMS
CIRCLE OF TRUST/BOM:
spoke about the book – Gentle and lowly it’s worth a read and really has encouraged my soul.

“Jesus does not love like us. We love until we are betrayed. Jesus continued to the cross despite betrayal. We love until we are forsaken. Jesus loved through forsakenness. We love up to a limit. Jesus loves to the end.” – from the Book.

Tour de Equalizer

THE SCENE: Socially Distant & Mildly Gloomy

F3 WELCOME & DISCLAIMER (Which is rapidly expanding)

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Baby Arm Circles IC
  • Windmills IC
  • SSH IC

THA-THANG:

A tour of our beloved AO-

  • Flag Circle – 20 Merkins & 20 BBS
  • Speed Humps – Pickle Pounders IC
  • Triangle – 10 4ct Mtn climbers, crab walk up and down, 10 more Mtn climbers 
  • Boat parking – broad jump up line do a burpee, mosey back to bottom, rinse and repeat
  • Boat Ramp -dry docks IC
  • Culdesac – PAX choice
  • S-Ramp – bear crawl
  • Top of the Hill – box cutters Ic & shoulder taps IC
  • Splash pad – 11s with dips & incline merkins
  • mosey a lap
  • Tennis Court – imperial Walker suicides  followed by sprints and Bernies

MARY

  • American Hammers IC
  • Australian Snow Angels IC
  • some other stuff

STRETCHES: 

  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

Mark 12 – love others as yourself

How well do you love yourself?

Do you offer yourself grace when you fail or do you hold yourself to an impossible standard?

Does your self-talk build you up or does it tear you down?

Are you critical or encouraging?

Bottom line: if you loved others the way you love yourself, would they be better for it? If not, maybe it’s time for us to re-evaluate how well we are loving ourselves.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

And fill up that Q calendar

#beastmode

THE SCENE: 50 degrees and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Cherry picker x5; Tempo Squat x10; Tempo Merkin x10; Cobra Kai x10
THA-THANG:
Started with a mosey to splashpad for 11’s.

  • Box Jumps + Dips

DORA in upper parking lot.

  • 100 merkins
  • 200 box cutters
  • 300 squats

Mosey to dock

  • 30 dry docks
  • SSH x25
  • 30 dry docks

Mosey to basketball court

  • lunge suicides with 5 burpees at each line

MARY:
LBC x20 (4-ct); American Hammers x10 (4-ct); Reverse pickle-pounders x30 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 19:21 — “Many are the plans in the mind of a man, but it is the purpose of the LORD that will stand.”

A verse I’m guessing many of us have become familiar with recently.  Regardless of what you think about all that is going on with COVID-19 (I’m sure we all have a plethora of opinions), I encouraged the guys to let it be a humbling experience.  God is sovereign, He frustrates the plans of the nations (Psalm 33:10), He works all things for our good, and He alone is self-sufficient.  We are all dependent creatures whose every minute and day is in the hands of the Lord.  Let’s submit to His will, His plan, and stay humble.  Let’s learn to say “If the Lord wills, we will live and do this or that” (James 4:15).