F3 Knoxville

Tag: Baby Boomer

Playground Hoop Kings

The Scene

72 and steamy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Peter parker stretch

Cherry Pickers

Curtsey Lunges

10 count Squats

 

Tha-Thang

Run to the basketball courts at Cedar Bluff Elementary

Rebound drill where guys get in a line and keep the ball in the air by bouncing it off the backboard to the guy who is next in line. 

Pax will take turns attempting a layup, free throw, 3 pointer, and half court shot (Max 2 attempts, 1 on half court shot). While one guy is going through the shot sequence  the rest are performing an exercise called by the Q:

Shoulder Taps

Tempo Squats

American Hammer

Merkins

Reverse Lunges

Crab Toe Taps

Inch Worms

Imperial Walkers

Side lunges

Gas Pumps

Australian Snow Angels

Big Boy Situp

2 rounds of the 3 man weave after we finished all of the exercises and everyone got to shoot through the sequence twice. 

 

Run Back to Campus 

 

Mary

6 inch LBC’s

Half Burpees (The bottom half) 

Freddy Mercury’s

 

COUNT-OFF & NAME-O-RAMA

6 High Impact Men

 

COT/BOM

Quote from The Screwtape Letters by C.S. Lewis

“The great thing is to prevent his doing anything. As long as he does not convert it into action, it does not matter how much he thinks about this new repentance. Let the little brute wallow in it. Let him, if he has any bent that way, write a book about it; that is often an excellent way of sterilizing the seeds which the Enemy plants in a human soul. Let him do anything but act. No amount of piety in his imagination and affections will harm us if we can keep it out of his will. As one of the humans has said, active habits are strengthened by repetition but passive ones are weakened. The more often he feels without acting, the less he will be able ever to act, and, in the long run, the less he will be able to feel,”

 

Where is the enemy attacking you with complacency? Sometimes the enemy does not have to do much except get out of the way and allow us to be complacent as men. Complacency leads to inaction which leads to the Kingdom not advancing. Be vigilant in your lives and don’t let comfort and routine take our eyes off what really matters. We should stay active and have a kingdom focus in every part of our lives. We are either accelerating or decelerating, there is no in-between. 

 

Philippians 3:7

7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ

MOLESKIN:

ANNOUNCEMENTS:

Survive the Kraken

THE SCENE: Perfectly cool summer morning

WARM-O-RAMA:
Went through exercises for the day:

K-nerkins, R-eaching crunches, A-merican hammers, K-neel downs (prison getups), E-lbow to full plank (Catalina wine mixers), N-ewton’s cradle, and Kraken Burpees

THA-THANG:
Mosey up to football field

Starting on sideline work through 5 reps of each of the KRAKEN exercises; run to 1st hash marks and do 1 Kraken Burpee; run to 2nd hash marks and do 2 Kraken Burpees; run to far sideline and do 3 Kraken Burpees; run back to original sideline

Repeat multiple times adding 5 reps to KRAKEN exercises (@Trolley was working on 25 reps when we stopped)

MARY:
Mosey back to AO (stopped for 1minute of Rocky Balboas); Howling Monkey circle with added twist of running lap around circle when it was your turn to count; 1 more Kraken Burpee; and finished with 25 4-ct Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
8 HIMs and 2 with respect

CIRCLE OF TRUST/BOM:
Read lyrics from Casting Crowns song “Who am I”; Read from Psalm 8 & John 10; Reminded PAX of the Good Shepherd and those who know Him – He cares for you and is in pursuit of you.

Shoulder Day @ Shamrock

THE SCENE: Its starting to get Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the usual motivators from 7
Cherry Pickers
Tempo Merkins
Tempo Squats
Baby Arm Circles Forward & Backward

THA-THANG:
11’s were the theme of the day.  We went to the covered area near the church.  We used an open wall and columns in the covered area for the two locations.

Rd 1 wall e’s (single count)  (plank to feet on wall) and the opposite, plank to markin to hands on wall (single count)
Rd 2 Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
ab exercises called out by a pax in the circle followed by 10 merkins.  We left 10 minutes to hit these muscle groups hard.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ephesians 5 15-16
Proverbs 6 6-11
Ecclesiastes 11 4-6
Don’t be lazy, trust God
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other 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.

CMU Yoga

The Scene

Beautifully Humid

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Cherry Pickers

Redneck Rockettes

Mountain Climbers

Squats

Merkins

Tha-Thang

Mosey to CMU pile and grab 1

Swings and Yoga-ish

1st station

10 Swings

Down Dog on block (45 seconds, 15 seconds)

5 Swings

Standard plank on block (45 seconds, 15 seconds)

2nd station

10 Swings

Lizard Pose Left (45 seconds, 15 seconds)

Lizard Pose Right (45 seconds, 15 seconds)

5 Swings

Upward Facing Dog (45 seconds, 15 seconds)

3rd Station

10 swings

Hollow body hold (45 seconds, 15 seconds)

5 Swings

Clinched Pickle Pointers (45 seconds, 15 seconds)

4th Station

10 Swings

Split Squat Hold Left (45 seconds, 15 seconds)

Split Squat Hold Right (45 seconds, 15 seconds)

5 Swings

Straight arm CMU hold (45 seconds, 15 seconds)

 

5th Station

10 Swings

Calf Raise Hold (45 seconds, 15 seconds)

5 Swings

T Plank Hold Left (45 seconds, 15 seconds)

T Plank Hold Right (45 seconds, 15 seconds)

6th station

10 Swing

CMU Squeeze hold (45 seconds, 15 seconds)

5 Swings

Superman hold (45 seconds, 15 seconds)

 

Mary

 

COUNT-OFF & NAME-O-RAMA

13 HIM’s

COT/BOM

 

Isaiah 40:28-31

28Have you not known? Have you not heard?

The LORD is the everlasting God,

the Creator of the ends of the earth.

He does not faint or grow weary;

his understanding is unsearchable.

29He gives power to the faint,

and to him who has no might he increases strength.

30Even youths shall faint and be weary,

and young men shall fall exhausted;

31but they who wait for the LORD shall renew their strength;

they shall mount up with wings like eagles;

they shall run and not be weary;

they shall walk and not faint.

https://youtu.be/K3TYG7Q_fj4 

MOLESKIN:

 

ANNOUNCEMENTS: