- Welcome – A hot 77 for 5:30am..
- Warmup- 35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
- Workout:
- Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl. Sort of reminiscent of https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators. I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
- Bleacher Mountain: (aka. 12 minute Bleacher AMRAP) Run as many up and downs on the bleachers as you can in 12 minutes. We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
- WarmDown: Ring of leg fire – Leg lifts in a circle facing out. Each person runs around the circle tossing the legs down to the ground of the fellow HIMS. Do another round of this but also through in some random burpees for a dash of chaos. It was a hot mess – but fun!
- Words: Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be. Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you. God may or may not give you an encouraging word to share – it’s ok. We are partnering with you and so is God. This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance. Trust in Him today.
Tag: Anchorman
Shamrock – Valley of Despair…returns
THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Merkins
On your back Side Straddle hop x25
10 Merkins
Twinkle Toes (IC) 4 CT x 10
15 Merkins
Cherry Pickers: 5
20 Merkins
Tie Fighters
THA-THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10
Mosey to the valley of despair.
Battle buddy up
Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )
Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch.
2 rounds of this for 10 minutes.
Mosey to pull up bars
1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes.
Run to CMU pile.
25 Curls
50 Bench press
50 windshield wipers
25 each side – hold lunge while doing block press
50 windshield wipers
Sprints in parking lot at various speeds.
Mosey back to AO flag
MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA
16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Matthew 6:2-4
…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…
Why is this so hard? It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.
I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory.
MOLESKIN:
ANNOUNCEMENTS:
Don’t Over Indulge
THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching
THA-THANG:
| 1st & 10 | ||||||||
| Start at goal line, do 11’s. | ||||||||
| end zone 1 pickle pounders (4ct) | ||||||||
| end zone 2 LBC’s (4ct) | ||||||||
| do 10, sprint to endzone and do 1, slowsey back to 10 | ||||||||
| do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20 | ||||||||
| do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30 | ||||||||
| do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40 | ||||||||
| do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50 | ||||||||
| do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40 | ||||||||
| do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30 | ||||||||
| do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20 | ||||||||
| do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10 | ||||||||
| do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him | ||||||||
| Aiken Legs | ||||||||
| Repeat this combo with no rest | ||||||||
| 20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes | ||||||||
We did Aiken legs 2x then did 75 merkins. 25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins. We did this for the last 10 minutes of the workout. We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me. Don’t be a Glutton, and don’t do things in excess. Eating, drinking, working, etc in excess can become a sin. We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:
ANNOUNCEMENTS:
We need Q’s and coffeeteria.
Shamrock – Just 10 more merkins
THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 20
Cherry Pickers 5
10 Merkins
Richard Simmons butt blasters
10 Merkins
THA-THANG:
Mosey to parking lot
Battle buddy
1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)
Go until each person completes 3 rounds
To the CMU pile
1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person
Then…
1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person
After this we ran all around campus stopping for 10 merkins about 8-10 times.
MARY:
Merkins, Monkey Humpers and Snow Angels
COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk
Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:
Continuing what CheatSheet talked about last week…
Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life. – Chase the Lion
Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion.
MOLESKIN:
ANNOUNCEMENTS:
Endeavor Exicon
THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon. Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise. If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps. If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps. Fun was had by most!
The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):
- Air Drama
- Apple Turnover (YUM!)
- Alphabet (or ABCs)
- Australian Snow Angels
- Bobby Hurley
- Booyah! Merkin (air fist pound, instead of shoulder tap)
- Captain Morgan
- Escalator (did not perform, time constraint)
- Goofball
- Hatching Butterfly
- Howling Monkeys (a favorite)
- Little Mermaid
- Merkin Jax
- Jumping Bean Squats
- Pretzel Stick
- Prime Time Merkin
- Protractor
- Rockette Hillbillies
- Vacuum Cleaners (DNP, time constraint)
- Welsh Dragons (DNP, time constraint)
- Zebra Butt-Kicks
MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.
With Whom Do You Gather? If we are followers of Jesus, we must take the time to gather with other brothers in Christ. God designed the Church this way for the Holy Spirit to flow from one to another in these instances. Isolation is not the answer. “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 4:10 “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17
Take the time to connect with a FNG. The brotherhood of Christ is a powerful force. We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!
MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!