F3 Knoxville

Tag: Abacus

Staying busy with Martha

THE SCENE: seventy two degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x twenty cherry pickers x five merkins x ten

THA-THANG:
Mosey to CMU pile stopping for twenty wall burpees on the way

at CMU pile do twenty curls presses and tris

mosey to the  sophomore  hill for three rounds of four laps of exercises

Round one, 20 reps of power cleans, toe touch planks, squat touches, and Merkens. On the second lap the reps are 15, and the third lap the reps are 10

Sprint on the straightaways an alternate bear crawls and Bernie Sanders on the uphill and downhill.

Do 20 more reps of curls presses tris

Return CMU  to the coupon pile. Mosey back to the AO

MARY:
Circle of pain with his leg lifts
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
We talked about taking the time, spending it with the people that you love and not worrying about other things. The example of Martha in the Bible where she was too concerned about cleaning and cooking and spending time with Jesus. There are many areas of our lives that we spend time on that we will certainly regret later.
MOLESKIN:
Welcome speedo from Tallahassee to knoxville for the next few weeks. Great job by everyone this morning. Not being at juco too often, I see marked improvement in the pax there
ANNOUNCEMENTS:
Prayers for Hillary and premature labor, Eric and his job search, vacation Bible school starting this week.

Don’t sink the ship

THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line

High knees to one end and back

Heels to butt one end and back

Skip to one end and back

50% sprint one end and back

100% sprint one end and back
THA-THANG:
mosey to the river walk.

  • route 66
  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

Repeat 3 times

mosey to cardiac

Backwards run to the 1st turn

Bear crawl to the 2nd turn

Sprint to the hill

repeat 2 times

Top of the hill one last round of:

  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

MARY:

COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

Do…don’t offer

THE SCENE: Not raining but soggy like a cheap wet towel on the floor of hotel hot tub area
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15, SSIM x15 (side straddle- Iron Mikes), cherry pickers x5, 10 merkins

11s to warm up- merkins and CMU Curl-press-tris. 25yd run between

THA-THANG:
8 stations inside the tennis courts

  • CMU American Swings x20
  • Bear crawl to center and back
  • CMU Curls x20
  • CMU SQUATS X20
  • CMU overhead presses x20
  • CMU Tippy Toe walks to center & back
  • CMU Curls x20
  • CMU Tricep presses x20

After completing each exercise, run around perimeter of courts then grab CMU and move to next station. Repeat x3

Clean up with some balance planks and one lap with CMU above head, two laps without. As well as CMU LBCs x20, CMU Am Hammers x20, CMU Am Swings x25

MARY:
High and low flutter kicks x40
COUNT-OFF & NAME-O-RAMA
9 attending plus 3 Ruckers (Frosty, Moses and Littlefoot) gettin it done in the Park
CIRCLE OF TRUST/BOM:
A lot of times we tell ourselves that we don’t want to do something. Sometimes we just have to do it and not think about it. I did not want to get up this morning and work out, because my legs were so sore from the last few days. I force myself to take the Q so I would get up. I’m much happier because I did.

More importantly than that, there are several times in life when we feel like we should do something but we stop ourselves from doing it. When someone needs help we think to ourselves, I’m not qualified to do that, or I don’t know them that well to help them, that’s not my skill set etc. When people need help they don’t need people saying to them…call me if you need anything, or I’m here if you need me. Step in. Tell them, I’m coming by to help you on Tuesday….is that a good day? Or I’m bringing you a meal, what day is best. Or, let’s go have coffe and talk, how is Mon morning? No one wants to ask for help.

MOLESKIN:
Hard work was achieved by the PAX this morning. Not much chatter but we got it done
ANNOUNCEMENTS:
Prayers for scooters mother-in-law, Detention’s friend who suffered a stroke and a coworker who passed away. Prayers for those struggling with addiction and for Tweet-E to be a light for them. Praise for Tank’s coworker Trina, seeing some recovery from life threatening illness.

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page