F3 Knoxville

Tag: Archie

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Sign up to Q/VQANNOUNCEMENTS:

Buildup

THE SCENE: 60°F, Partly cloudy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x15
  • Merkins x10
  • Imperial Squawkers x10

Mosey to the court yard by the fountains

THA-THANG:
Build-up:
Start at the top of the list and work down, adding a new exercise and then going back the to the start each time. 1, 12, 123, 1234… .

  1. Supermans x10
  2. Single Leg Squats x10 (5 each leg)
  3. American Hammers x10 (single ct)
  4. Merkins x10
  5. Smurf Jacks x10
  6. Mountain Climber x10 (single ct)
  7. Flutter Kicks x10 (single ct)
  8. Donkey Kicks x10

Mosey back to SP

MARY:

  • Stretching Flow: downward dog–> upward dog–> runner stretch–> pigeon stretch

COUNT-OFF & NAME-O-RAMA
Kick-Flip, Erector, Snaggletooth, Biohack, Borg, Archie (QIC)

CIRCLE OF TRUST/BOM:
Goals
2 Every way of a man is right in his own eyes, but the Lord weighs the heart. 3 To do righteousness and justice is more acceptable to the Lord than sacrifice.  4 Haughty eyes and a proud heart, the lamp of the wicked, are sin.  5 The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
From <https://my.bible.com/bible/59/PRO.21.ESV> 

Take some time to think about what you should accomplish in 2022 and write down some goals. Think about different areas of your life: Family, Work, Church, etc.

Maintain perspective of the big picture with Jesus as Lord. This should have an impact on your goals.