F3 Knoxville

Tag: Blue Cross

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Private Property

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff. And we learned a new exercise…the squat rockette. (Do a squat before each toe touch)
THA-THANG:
Mosey to the boat.. Run around the loop going up to Dwayne Johnson and around the entrance to the tavern. At each cone do…

  • 5 burpees
  • 10 side lunges (per side)
  • 15 Merkins
  • 20 squat rockettes
  • 25 dry docks

sprint between double cones.

rinse and repeat knocking off the highest number exercise each lap. Cheetahs start back up when done adding exercises till Q yells recover.

MARY:

Flutter kicks x32 and a sad attempt at Marge Simpsons. LBCs for a minute

COUNT-OFF & NAME-O-RAMA
12 in the PAX today
CIRCLE OF TRUST/BOM:
Be friendly. Wave at people. Smile at people. Give complements to people. Make someone feel special.
MOLESKIN:
So it was interesting that the BOM was about being friendly to people today. As I was setting up the work out, I was approached by a gentleman who jumped out of his car and raised his voice at me and said “what are you doing?” I told him that I’m part of a workout group and that I’m just setting up some cones to run between. He said “i figured you were part of that workout group. I’ve told you guys not to come up here.” He was very aggressive in his tone. My reply was very calm and apologetic. Although he started off very direct and pretty much rude, I kept my cool and was nothing but nice and agreeable with him. He has worked at the tavern for 20 years and doesn’t want anyone getting hurt on their property. I told him I can understand that and that we wouldn’t do exercises in the upper parking lot anymore. I was able to let him give us permission to run up the hill and through the property just not do exercises on the property. By the end of our conversation he was somewhat calm, but I wonder how the conversation would have gone if he didn’t start off so aggressive. I think we need to give people the benefit of the doubt that they are doing something good and not something bad. In his case I don’t think he thought I was doing anything bad as he knew I was part of the workout group, but I think he just wanted to show his chest and let me know who was in charge. I did However did forget to ask him if he would like to join us. If I see him again I certainly will.
ANNOUNCEMENTS:
I forgot to mention this, but we have a charity kickball tournament on May 15 I would love to see an F3 team or two.

Easter week beat down

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

quick run, SSH, Merkins, Burpees, Cherry Picker, Arm Circles, stretch

THA-THANG:

Migrating workout from site to site with a goal number of reps, and moving to SSH as we held to move until the entire group was done.

  • 75 Rock curl to press
  • 75 Dips
  • 40 elbow elbow hand hand Merkin Merkin
  • 100 Iron Mikes
  • 100 imperial walkers
  • 75 Dry Docks
  • 25 mtn climber burpee
  • 30 Pull ups
  • 100 ankle taps

MARY:

Stretch

COUNT-OFF & NAME-O-RAMA

15 strong today

CIRCLE OF TRUST/BOM:

The thing we would remember from meeting a truly gospel-humble person is how much they seemed to be totally interested in us. Because the essence of gospel-humility is not thinking more of myself or thinking less of myself, it is thinking of myself less. -cs Lewis

Try to really think about what really bothers us. So much of it is about identity. How do we see ourselves? How do we measure ourselves? Remember that we are all saved by something we didn’t earn, and that should be what defines us.

MOLESKIN:

Prayer requests – ribbeds wife, Covid, davis, jinxy, biscuits dad

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS: