F3 Knoxville

Tag: Bartman

Playing Around

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Fun Farm Friday – Heavy circuit

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Ssh, windmills, tempo squats, tie fighters

THE THANG:
Circuit 40/20
Ruck Squat
Battle Rope
Curls
Med ball Slams
Kettlebell Swings
Jump Rope
Cmu rifle carry

Run a lap
Rinse and repeat

MARY: no time

ANNOUNCEMENTS: F3 in the nude is sometime. Blue Grass PM OTB next wednesday

COT: check in on the ones you care about

Your own worst critic

THE SCENE: F3 degrees Celsius outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Tempo squat (4 count down, 3 count hold, 1 count up IC) x5
Windmills (4ct IC) x10
Baby arm circles forward (4ct IC) x10
Baby arm circles reverse (4ct IC) x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

THA-THANG:
CCD to dive bomber  x10
Flutter kicks (4ct) x25

Run to splash pad

Navy seal burpees x10
LBC (4ct) x25

(Lunge, squat, lunge, squat=1) x10

Run to docks and repeat

Abs until the six

MARY:
Mosey to AO at 6:05

Alt dead bugs (4ct) x20
Dead bug toe touches (hold for 10 seconds every 5 reps) x15
Rocking planks x10

Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

Forward fly’s Thumbs forward (4ct IC) x10

Forward Fly’s Thumps back (4ct IC) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to talk about that criticism we put ourselves through and how it’s important to focus on self love and self care. There was a song that really stood out to me lately called “talk to a friend” by Slaves.

Tell me, what kind of man am I supposed to be?
When the lines the razor blade made are faded
Is there really any hope for me?
If a simple conversation’s complicated

I know everything I’ve ever done wrong
That kind of memory won’t let me move on
Though there’s bound to be some things that you ain’t told me
I could never be ashamed of you

I wouldn’t talk to a friend the way I talk to myself
See the voice in my head really needs some help

Step inside this is my confession
I let resentment turn into a deep depression
I spend the next five lines asking bad questions
How could I hit rock bottom never learning a lesson?
Do I deserve this hurting?
If my body goes limp, would I float to the surface?
Or can I live in a world with no purpose?
How could I change when I’m still the same person?

What I’m wanting everyone to think about from today is how are you taking care of yourself today? If you can’t love yourself, then it’s nearly impossible to love someone else or accept love.

MOLESKIN:

ANNOUNCEMENTS:
IronPax workouts at the dogpound weeks 0, 1, 2, 3, 4 going on 8/25, 9/1, 9/8, 9/15, 9/22 respectively. Sign up if interested.

There will be a normal Q at 5:30am if you are not doing the IronPax

Zombocalypse

THE SCENE: Hot. Humid. Perfect for taking on the walking dead!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH – 4 ct, IC
Little baby arm circles – 4 ct, IC
10 forward
10 reverse
10 tempo merkins
6 x 4 ct, 4 x 8 ct
5 Cherry Pickers
10 tempo squats
6 x 4 ct, 4 x 8 ct
10 Imperial Walkers – 4 ct, IC

THA-THANG:
All workouts were 3 rounds of AMRAP with 1 minute of work and 15 seconds recovery.

Indian run to bleachers
Dips
Box jumps
Derkins
Boat Canoe

Indian run to upper lot
Iron mikes
Easy ups
Wall squats
Freddy Mercurys

Indian run to upper field
Hi/low plank
American hammers
Jump squats
Hello Dollys

Mosey back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
After this and most workouts, I do feel like the living dead.  And there are always times that my muscles are on fire.  And these made me think of the first few chapters of Revelations that my Bible study group is going through right now.  Jesus gives some very stern warnings to the churches of the time which, in all honesty, scare me.  Revelation 3:1 “To the angel of the church in Sardis write: These are the words of him who holds the seven spirits of God and the seven stars.  I know your deeds; you have a reputation of being alive, but you are dead.”  He tells the church in Laodicea, “I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!  So, because you are lukewarm – neither hot nor cold – I am about to spit you out of my mouth.” Rev 3:15-16

How many of our churches today have a reputation of being alive, but are actually spiritually dead?  How many Christians?  Dare I say, how many of us?  How many are lukewarm and are about to be spit from the mouth of our Creator and Savior?  And let me clarify, the Greek word used here for “spit” is literally vomit.  How many are so detestable to our Maker that we will literally make Him vomit us from His presence?  This is more than a warning.  This is a wakeup call!  The time is now!  If you’re not working for the Kingdom and His glory, you’re dead inside.  Even if others look at you and think you’re alive, if you aren’t bearing fruit, you’re dead.  And you need to wake up.  If you are lukewarm or even cold, get hot!  Set yourself ablaze with the Spirit!  Find someone to help you.  And then, start more fires!  Go out and set other souls on fire for Christ!  This is the only way that we can save our souls and this is the only salvation for our world!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting gently used clothing for Mend House
F3 Work Day at Mooreland Heights Elementary, Aug 8, 0845