F3 Knoxville

Tag: Biohazard

Action

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

  • 20 squat
  • 20 box jumps
  • 20 lunges (10 each leg)
  • 20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

  • Burpee
  • BBS
  • 2 ct Flutters
  • SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

  • Round 1: Reglar squat
  • Round 2: Al Gore
  • Round 3: Sumo
  • Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill
WARM-O-RAMA:
One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

THA-THANG:
Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres.

8 Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
MOLESKIN:
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
ANNOUNCEMENTS:
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.

Choose the Hard stuff

THE SCENE: Clear, 65°F, Feels like 65°F, Humidity 87%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 15x
  • Little of this, little of that
  • Merkins 15x OYO
  • Some of those, some of these
  • Leg stretches

THA-THANG:

  • 1 Mile run
  • 6 Rounds
    • 30x Burpees
    • 30x BBS
    • 30x SSH
    • 30x Lunges

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Herbie
CIRCLE OF TRUST/BOM:
With everything that has been happening in the world around I’ve been thinking about the hard conversations that we have with our 2.0s, our co-workers, and our neighbors. These conversations aren’t easy and our 2.0s will ask questions that we don’t have an answer to. I have avoided commenting and posting on social media because I would rather have these types of conversations in person just to be able to read body language and reactions. Within our families, these conversations are hard but necessary. We need to raise our 2.0s to choose to have the hard conversations, make the hard choices, do the hard things. As men of F3, we choose to do the hard thing each morning by getting up in the gloom and doing these crazy workouts. If we can do that, why can’t we men step up and lead these hard conversations in our families, our jobs, and our communities?

Make the hard choice no matter what the situation, it’s no more difficult than 100+ burpees.

THE GLOOM BELONGS TO US!

MOLESKIN:

ANNOUNCEMENTS:

Simple Q

THE SCENE: Sultry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Overhead Clap x 40 IC

Windmill x 10 IC

8-Count x 10 IC
THA-THANG:
5 Rounds:

  • 20 Gas Pumps
  • 20 Push-ups
  • 1/4 mile run
  • 20 squats

As many rounds as possible:

  • Max effort push-ups
  • 50 flutter kicks (4 ct)
  • 25 mtn climbers (4 ct)
  • 25 Burpee
  • 50m sprint

MARY:
Mr. Wedgie’s 34th B-Day so as is the custom at Brickyard we celebrate with 8-counts. Only 24 since we “lit the candles” during the warmup.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is not surprised by any of what is happening in our state, Country, or World. He is the same God who spoke to Moses and who sent his only Son to this Earth. He is the same God that tells the sun to rise and set each day.

Repeat this out loud: “Jesus is King and I am not”

No go and serve the King.
MOLESKIN:

ANNOUNCEMENTS:

Low Angle

THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 (Each direction, each arm)

Tempo Squat x 10

5 Burpees OYO

Overhead Clap x 40 (IC)

SSH x 30 IC
THA-THANG:

Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.

  • 100 Merkins
  • 200 LBC
  • 300 Squat

Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.

Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.

MARY:
8 Counts x 20 IC

Capn Thor

Freddy Mercury

2 min calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:

ANNOUNCEMENTS: