F3 Knoxville

Tag: Bartman

Track 1: Thunderstruck

The Scene:  58, ready to rain – and lots of lightning…

F3 Welcome & Disclaimer

Warm-o-Rama
15x Side straddle hop
10x Cherry pickers
10x Arm circles
15x Squats

Tha-Thang: Mosey to the track…
3 laps (get a battle buddy)
20x Merkins
20x BB sit ups

<<CALLED EARLY FOR THUNDER AND LIGHTNING>>
· Sprint
o 20 alternating lunges / 30 seconds
· Sprint
o 20 Merkins / 30 seconds
· Sprint
o 20 squats / 30 seconds
· Sprint
o 20 LBCs / 30 seconds
· Sprint
o 20 Dry docks / 30 seconds
· Sprint
o Plank hold 1 min / 30 seconds
· Sprint

MARY
· LBCs x 50
· Hello dolly’s x 20
· Scissor Kicks x 20

No BOM

Moleskin:

The PAX was lucky it got called early, because the sprints and lunges on this workout by Peyton was in a class all by itself.  Better to have some quick 2nd “F” and head to grab a coffee and start the day!

I love Deadlifts and Lunges

The Scene: 58 and awesome!

F3 Welcome and Disclaimer

Warm-O-Rama: Around the world, Figure 8s, halo, 10 Russian swings

Tha Thang:

1st Exercise:

20 Plank row (10 each hand)
20 reverse lunge passing bell under leg (10 each lunge)
20 sit up push press (10 each hand)
20 Fig 8s with a twist

2nd Exercise:

10 deadlifts
10 American swings
10 goblet squats
10 push presses (each arm)
100 JR
20 deadlifts
20 American swings
20 goblet squats
20 push presses (each arm)
75 JR
30 deadlifts
30 American swings
30 goblet squats
30 push presses (each arm)
50 JR
Repeat Ex 1 Doubling numbers
Repeat Ex 2

MARY: American hammers 20 count, V-up hold 30 second (Tank), Peter parker hold (Tweety)
BOM: Luke 12:48- to whom much is given, much will be required
Christ is talking about waiting and being ready for his return.
Paul tells us later in Ephesians that we have been given the gift of grace and we are to share it with others in waiting for his return.

So Luke 12:48 tells us to be ready, that in conjunction with Paul’s teaching, being a faithful steward of Gods grace we are to share it with others.

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer

Warm-o-Rama

10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that

The THANG

5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice

Ab-O-Rama

Mayberry Macerena

Floor Wipers

Reverse Crunch

Count-o-Rama

Name-o-Rama

BOM

Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Rise of the Merdipkin

The Scene: 46 and chilly wet

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH 10x IC
Cherry Pickers 10x IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelps 5x
Little some o’ this/that

Mosey to little Everest –
Partner Merdipkin 11’s

Dora – pole to pole
Sit-ups

Route 66 – to the base of the Matterhorn
Drydocks & Squats

To the pavilon
Alternating 12 Merkins/ 10 table-ups

Mosey back to the AO

BOM
“And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.””
‭‭Matthew‬ ‭9:27-29‬ ‭ESV‬‬
Why would anyone ask God to do something and not believe He could do it? Why would Jesus ask them that question? He was standing right in front of them, they knew He had healed others, why wouldn’t they believe that He was able to do it?

How does this play out with us? We just don’t bother asking. We go about life doing our own thing. We all know the scripture “God helps those who help themselves,” right? Except that’s not a scripture, it’s an old Greek teaching popularized by Ben Franklin. Start inviting Him into your daily decision making…and see what happens. When you come up against a big one, and you hear the question echo through your mind, “do you believe I can do this”…lean in
Moleskin
The Merdipkin 11’s were brutal, but the men hammered it out…just about left me in the dust. The hard work in the cool with a storm threatening the entire time was the definition of working in the gloom.