F3 Knoxville

Tag: BlueBird

Around and around we go

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

  • 2 laps around the parking lot
  • windmills
  • rockettes
  • tempo squats
  • tempo merkins

THA-THANG:
4 corners – increasing #’s for each of the below exercises 5, 10, 15 and 20 followed by running up the hill w/2 burpees at the top

  • wide merkins
  • LBC
  • CDD
  • squats
  • narrow merkins
  • iron mikes
  • flutter kicks
  • narrow squats
  • hello dolly
  • diamond merkins

merkin/bear crawl across parking lot and lunge back with a twist at each lunge

COUNT-OFF & NAME-O-RAMA
20 PAX
CIRCLE OF TRUST/BOM:
own what you need to own.  Don’t do a non-apology apology.  Be honest and transparent with people.  Have integrity and admit when you’ve messed up.  we all mess up and will again.  don’t be too big to ask for forgiveness

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

Down on the Boardwalk

THE SCENE: 48°F, Clear sky, bright moon then a glimmer of a sun rise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x2 (OYO)
  • Cherry Pickers x20 (IC)
  • Burpee x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Burpee x6 (OYO)
  • Merkins x10 (IC)

THA-THANG:

Mosey up to the pavilion

11s- table rows and box jumps

Mosey to the Boardwalk

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

(2.5 loops completed)

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20

MARY:

  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • ATMs (10 Shoulder Taps, 10 Tempo Merkins, 10 Merkins) IC
  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

COUNT-OFF & NAME-O-RAMA

Kentucky. Music City, Mogul, Waffle House, AAA, Pacman, Blue Bird, Slim Shady, Archie (QIC)

CIRCLE OF TRUST/BOM:

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:

The boardwalk is a nice new addition to the park. It’s well-lit and has a nice view of the river.

ANNOUNCEMENTS:

I still need 2 to sign up for the Asylum Hardship Hill 10hr team- “F3 Asylum- Going the Distance”. Remember that on an 8 person team, only 2 people are on the course at a time. During the 10hrs you will only run the course a couple of times, so don’t be intimidated.

The Two Brysons

THE SCENE: 49 (perfect!) and no rain (for a change)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15

Cherry Pickers x 10

Mosey the route to be repeated later on

Merkins x 30

Tie Fighter BAC x 10, forward and reverse
THA-THANG:
Divide into 5 groups for some station work:

STATION  #1

GRAB A CMU

CURLS x 20

ROWS x 20

SQUATS (W/CMU) X 20

Repeat until bumped

STATION #2

BURPEES x 10

Hello Dolly (4 CT) x20

Sumo Squats x 20

Repeat until bumped

STATION # 3

Single leg calf raises x15 each leg

Car. Dry docks x 20

Flutter kicks (4 ct) x20

Repeat until bumped

STATION #4

Bear Crawl across parking lot to last line

merkins x 20

Lunge back to beginning

Amer. Hammers x 20

Repeat until bumped

STATION #5

RUN

RABBITS WAGONWHEEL TO THE 6.  FINISH TOGETHER.

START AT STATION #1

Each group made it through about 1 1/2 times

MARY:
Ring of Fire with leg lifts, Capt. Thors, and ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My connection to God and to my fellow man is strongest when I have the courage to lower my defenses and allow myself to be vulnerable with others.  When I risk getting hurt is when I gain the most.  Do not be afraid to show weakness.  God said to Paul “My grace is sufficient for you, for my power is made perfect in weakness.”  (2 Cor. 12:9).  I pray that I have the courage to acknowledge my weakness to others and make myself vulnerable.
MOLESKIN:
2 FNGs today, both named Bryson.  Welcome Churro and Overachiever.  Prayers for Weezy and Gardener and their family as they move to Athens.
ANNOUNCEMENTS:

Rain Dodgers

THE SCENE: Rain mixed in with a little harder rain, around 55 degrees, the definition of gloom
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
After brief disclaimer in the rain mosey to pavilion for warm-o-rama

x25 SSH on 4ct, x20 Rockette on 4ct, Baby AC forward/back x10, Tempo Merkin x10, Tempo Squat x10

THA-THANG:
Rain Dodger: Circuit WorkOut 1 min per exercise AMRAP’s

Spot #1 Pavilion

1. Table Row (1 min AMRAP) 2. Wall Sit (1 min AMRAP) 3. Flutter Kicks (1 min AMRAP) 4. Plank Jacks (1 min AMRAP) Rinse and Repeat

Mosey

Spot #2  Church

1. Merkin (1 min AMRAP) 2. Wall Sit (1 min AMRAP) 3. BB SitUp (1 min AMRAP) 4. Carolina DD (1 min AMRAP) 5. Bobby Hurley’s (1min AMRAP)

Mosey back to pavilion

  1. Dips (1 min AMRAP) 2. Decline Merkin (1 min AMRAP) 3. Hello Dolly (1 min AMRAP) 4. Squats ( 1 min AMRAP) 5. Skaters (1 min AMRAP) 6. American Hammers (1 min AMRAP)

MARY:
Cashed out with some ATM’s…
COUNT-OFF & NAME-O-RAMA

Carney, Bluebird, Pacman…and myself

CIRCLE OF TRUST/BOM:
Talked about being the Body of Christ and what that looks like.  That F3 men go out every day and infiltrate our community and that we are charged with doing Christ’s work.  Charge to go out, reach out, and encourage one another.  Let Christ be your power-source for making a difference.
MOLESKIN:
Appreciate a few men showing up and supporting me on a nasty morning…
ANNOUNCEMENTS: