F3 Knoxville

Tag: Belding

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS: