F3 Knoxville

Tag: Aladdin

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR

Getting Off the Ground

THE SCENE: Upper 60s & Wet. But our benevolent Q kept us off the ground.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Mosey to flag for 7s: Dips & Pull-Ups

Descending four corners. Do 10 each of four exercises, one in each “corner”. After each lap, drop the rep count by one. Exercises were:

  • Burpees | BBS
  • Squat Jumps | Mountain Climbers

MARY:

  • No Time

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

No matter what conflict we encounter at work, at home, out in the world, we know we are not the first ones to be disliked, to be disrespected; we have a great example in Jesus who was spat on (because they were not observing COVID guidelines) and insulted and lied about and 1Peter2 tells us that “He did not retaliate when he was insulted, nor threaten revenge when he suffered. He left his case in the hands of God, who always judges fairly.” I hope you don’t face any conflict in your day today, but if you do, let that be our example. Let us lead with restraint and leave our case in the hands of a higher power.

MOLESKIN & ANNOUNCEMENTS:

Sign up for Hardship Hill

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Around and Around

THE SCENE: mid-60’s and actually feeling pretty good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, Cherry pickers x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to splash pad for Around and Around

  • Round 1 — 10 burpees, lap around parking lot
  • Round 2 — 10 burpees, 10 iron mikes, lap around parking lot
  • Round 3 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, lap
  • Round 4 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, lap
  • Round 5 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, lap
  • Round 6 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, 10 v-ups, lap.

5 minute complex:

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder tap

Lap around tack

Ring of Fire — merkin style.

MARY:
LBC (4-ct) x20, Side crunches (4-ct) x10 each side, Peter Parkers.

COUNT-OFF & NAME-O-RAMA
11 PAX + 1 unicorn

CIRCLE OF TRUST/BOM:

Matthew 8:23–27

Jesus Calms a Storm

[23] And when he got into the boat, his disciples followed him. [24] And behold, there arose a great storm on the sea, so that the boat was being swamped by the waves; but he was asleep. [25] And they went and woke him, saying, “Save us, Lord; we are perishing.” [26] And he said to them, “Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm. [27] And the men marveled, saying, “What sort of man is this, that even winds and sea obey him?” (ESV)

Jesus was asleep in the boat for us. Everything he did was for us. Many people know he died for us — as a punishment for our sins so that we could be forgiven. He rose again for us that we might rise again. He also lived for us. When the storm was breaking out with chaos and confusion, He was asleep because he perfectly trusted God. When I get anxious or fearful or fail to respond like this, I remember that He was asleep in the boat for me — that God now views me as if I responded like that.  

ANNOUNCEMENTS:
Hardship Hill coming up soon.  Equalizer work day on our obstacle tomorrow. Be on the look-out for plywood.

The Krak Attack is Back, Jack

THE SCENE: Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC
  • Baby Arm Circles IC
  • Overhead Claps IC | Seal Claps IC |
  • SSH IC

THA-THANG:

Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Dry Docks
  • Crunches
  • Squat Jumps
  • Crab Toe Touches
  • Bear Crawl
  • Flutter Kicks
  • Mountain Climbers
  • SSH
  • Merkins
  • Crab Walk

MARY:

  • What’s that?

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“A wise man is cautious and turns from evil, but a fool is easily angered and is careless.” -Prov14:16

If I’m striving for wisdom; to instill wisdom and be an example of wisdom, I need to avoid being easily angered—which is tough for me—and I need to not be careless.

Everyone makes mistakes, but carelessness doesn’t learn from them and goes back down the same path over and over again. 

Challenge for you today is to think about a mistake you’ve made recently and instead of being angry with yourself, consider what you can learn from it, how you can avoid it in the future, and how you can leverage your experience to help others to avoid it.