F3 Knoxville

Tag: Barney

Wheelbarrow o’ Junk

The Scene: 66 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH x10 IC
Cherry Pickers x10 IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelpsx5
Little some o’ this/that

Mosey to the coupon pile – partner up – 20x Squadips

Mosey to the boats – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the office – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the Matterhorn – burpees til the six is up
20x Merkins – squats – SSH

Wheelbarrow up the Matterhorn
20x count WB – 20 squats – switch

Junk Mosey back down
20x Merkins – squats – SSH

Mosey back to the rock pile
20x each – curls/press/tri/domo

BOM

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Psalms 1:1-3

The key here is that the tree bears its fruit in season, not every second of every day and not before it is ready. Faithfulness usually takes time. Just because you don’t see fruit yet doesn’t mean you won’t, it just means you need to keep it up and be faithful. Don’t get caught up with the jokers and the smokers…delight in the Lord and His word and you’ll see change.

Moleskin
Wheelbarrowing up the Matterhorn sucked. That is all

Rock Blaster

Scene: 53 and clear

Welcome and Disclaimer

Warm-o-Rama

15 IC Cherry Pickers

10 IC  BAC

10 IC Merkins

The THANG

Mosey to pee rocks

Select 1 big rock, and 2 little rocks

While 2 members of the PAX complete 4 tire pulls each the rest of the PAX completes the following exercises

  • Big rock, arm curls/ overhead tri ext.  6 reps back and forth
  • Little rocks, hold one rock 90 degree, 6 rep curl 6 rep ext.
  • Big rock, press and skull crusher 6 rep press 6 rep ext
  • Little rock, moon curl, kick back 6 and 6
  • Big rock, wood choppers 6 each way
  • End of Round 1, then 10 Burpees OYO
  • Round 2 and then 20 Merkins OYO
  • Round 3 and then 10 Burpees OYO

Ab-o-Rama

Dealer’s Choice

50 LBC OYO (Swirlie)

25 IC Flutter kicks (Barney)

20 IC Macerna (Mayberry)

30 IC Box Cutters (Sparky)

Name-O-Rama

BOM

I want to challenge you all to be Meek men, Abraham Lincoln said Meekness is not weakness- it is strength under control. Christ said blessed are the meek for they shall inherit the of the earth.
 
The word meekness always has an association with domesticated animals which I’ve never been crazy about, but when I think about it, an ox hooked to the plow isn’t weak but incredibly powerful because its strength is harnessed for a particular purpose.  
Commit your way to the Lord, trust in him and he will act. There are stories about prisoners in Nazi camps who were made to move heavy boulders from one end of a field to the other, only to carry them back again, many of the men were eventually driven crazy, not by the physical toll on the body but by the futility of the task. The apostle Paul says that in the Lord your labor is not in vain.
Don’t waste your strength aimlessly pushing boulders around the prison yard. Let’s stand strong as brothers for God and see what God can do with our harnessed strength.

 

In it for a Reason

F3 Welcome & Disclaimer

Warmup

  • SSH x25

  • Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.

  • Michael Phelps x 10

Set 1 – Dugout Hugout

Partner Up! Pax runs to Baseball Diamond.

  • Pax 1 – Pullups in Dugout
  • Pax 2 – 10 Burpees
  • Repeat until group hits 200 burpees

 

Set 3 – AbSprints on Parking Lot Hill

Partner Up!

  • Pax 1 – Sprint to Gate at Top of Hill

  • Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)

  • (Switch to Bear Crawl Up halfway through)

Set 2 – Pablo’s 11s

Pax runs to end of parking lot near ball field and lines up.

  • TOP: 10 Nipple Scraper Merkins

  • BOTTOM: 1 Never Cross Dollys

COT
  • Lesson in masculinity, courage and faith from Esther. Recognize you’re where you are “for such a time as this.” You’re in the job, family, time, body, community that you’re in for a reason. Live on purpose in light of that truth today.

Free to Lead

F3 Welcome & Disclaimer

5:30 COT

  • Side Straddle Hop x 20
  • Michael Phelps x 20
  • Speed Skaters X 20
  • Sky Hawk Merkin x 10
  • Two Laps around the lot

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into three groups and run to each station. Every time you pass the Flag Pole do 10 Burpees.

  • 20 Pull-Ups x 3 rounds
  • 20 Picnic Table Rows & 20 Mekins (reduce to 10 or 15 with 2 sec hold after first round). x 3 Rounds
  • 20 Wall Jumps or step up x 3 Rounds

Aiken Legs x 3           

  • Done in succession with no rest – 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Squats, 20 Reverse Lunges (10 each leg forward).
  • Crawl Bear up to the entrance
  • Repeat

Hill Runs

  • Bernie
    • 15 Merkins on the 4 count
  • Sprint
    • 10 Merkins on the 4 count
  • Devin Hester
    • 10 Merkins on the 4 count

Aborama

  • Hello Dolly x 25
  • Captain Thor x 20

“Told To Follow Freed to lead”

We are programed by the world to solve every problem and work it out on our own power.   This can be a frustrating endeavor  because many of life’s challenges are out of our control.  We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction.    God has simply calls us to follow him. He is in control and is in and before all things.   Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us.   Let’s be men of impact that follow Christ and therefore are feed to lead.

Manhattan’s Double Nickel

The Scene: 60 Degrees Breezy

Welcome and Disclaimer

Warm-o-Rama

15 IC Baby Arm Circles

15 IC Reverse Baby Arm Circles

15 IC 4ct Cherry Pickers

15 IC 4ct Imperial Walkers

Calf Stretches – 55 Seconds

COP 

Mosey to Soccer Field

1 Lap around the trail

55 Bobby Hurleys

1 Lap around the trail

55 Big Boy Situps

1 Lap around the trail

55 Squats

1 Lap around the trail

55 American Hammer

1 Lap around the trail

55 SSH

4 sprints on the soccer field goalpost to goalpost

 Mosey to the AO

 Ab-O-Rama

55 Michael Phelps

55 Merkins

55 Scissor Kicks

5 Flip Flops with Woodshack

20 4ct Pickle Pounders

Name-o-Rama

 BOM: Transformation

Romans 12:1-2  “Be Transformed”

Proverbs 16:9 “In their hearts, humans plan their course, but the LORD establishes their steps

Impact of F3 Johnson City PAX and transformation from walking to running to leading a Q to losing 140 lbs by 2 members

My son’s spiritual growth at Milligan College

My daughter’s spiritual growth demonstrated by her daily desire for Bible Study

Moleskin: The PAX was awesome considering we had run 3 laps previously a month ago and today we ran 5; excellent chatter and encouragement with the “6” always supported – Awesome day at the Dog Pound!