F3 Knoxville

Tag: Bartman

Warm up ? Nah….

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial  squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

  • SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
  • At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats  rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
  • Sling shot cmu run to the soccer field next to the main road
  • Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
  • Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kraken open some CMUs

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x 10  4ct
  • Squats IC x 10  4 ct
  • Calf raises IC x 10  4ct
  • OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken.  Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone # Lap 1 Lap 2
1 Mr. Spectacular x 25 Single arm bent over row x 25 (per arm)
2 CMU Squats x 25 Derkins x 25
3 CMU Single Arm Curl x 25 (each arm) CMU Tricep Press x 25
4 CMU Burpees x 25 CMU Big Boys x 25
5 CMU Lunge 25 out, 25 back CMU Front Deltoid Raise x 25
6 Thrust Merkins x 25 CMU Squat Press x 25
7 CMU Overhead Press x 25 CMU Hello Dolly x 25
8 Lizard Merkin crawl to center of circle & back Incline Merkins x 25

 

MARY:

  • Captain Thors
  • Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect:  Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. 17 For God did not send his Son into the world to condemn the world, but to save the world through him. 18 Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. 19 This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. 20 Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. 21 But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God.    John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin.  We need to be reminded of our actions and that we are never truly acting in secret.   God knows what is done in secret.  Are your actions honorable when no-one else is looking?  The fact is that there is never a time when no one sees what you are doing because God sees all.  Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness.  Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS:

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Filthy Fifty Golf

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond.  We did exercises at every tee-off pad (disc golf) around the pond.  If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return.  Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24