F3 Knoxville

Tag: Bunny

47 Problems…

Warm-o-rama

  • Side Straddle hop X 47
  • Imperial Walkers x 20
  • Little baby arm circles Front x 25 and back x 15, overhead 20
  • Burpees x 5

47 Problems

2 Sets 47 each exercise and take the hill between

  • Merkins
  • Get-ups
  • Curls w/ CMU
  • Squats (sit on CMU)
  • 4-count Mountain Climbers
  • Triceps extensions w CMU

Burpees

  • 4 x and 7x Burpees

Aborama

  • Flutter Kick x 25
  • Box Cutter x 10
  • Peter Parker x 10

Expectations

Expectations can rob you of your Joy.    At some point in life you are going to be let down by the things that the world holds on to so tightly.  A job, a spouse, a child, a parent, money,….you fill in the blank.  We are designed by the creator in such a manner that none of these things will ever fill the need we have for Christ.  If we are looking for Joy and expecting to get fulfillment in life from any of these things we will be let down.   Christ is the only thing that we can rely on to fulfill and sustain us through good times and bad.   It is easy to fall into the trap of setting our hope and expectations on things of this world both big and small.   I pray that we would all have our foundations in Christ and Christ alone and that he would help us to right size our expectations on the things that we hold on to the tightest

Deck Of Cards – Not stacked

THE SCENE:   70ish


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 20 baby arm circles

THA-THANG:

Grab a CMU and head to the cloud. F3 deck of cards with a 4-5 man Indian sprint for jokers.  Face cards 25, A’s 100 and other cards the number + 10.  Mixture of Cardio, Abs, legs and chest.

With 6 minuets left PAX chose to pick out all the face cards(25’s and 100’s) and perform exercises(vs man makers for every card left.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
21 pax welcome Tinker from out of town
CIRCLE OF TRUST/BOM:
Find success in failure- example from 2 Timothy:  Paul and Barnabas took young Mark with them on a missionary trip, but he returned home before the end of the trip for reasons not revealed in Scripture.  Whatever Marks reasons, Paul apparently thought they were unjustified since he refused to take Mark along on a subsequent tips(Acts 15:38).

Did Mark fail at being a missionary? Judging from Paul’s response, it would appear he did.  While the New King James Version says Mark “departed” from Paul, the word probably is closer to deserted – a more negative connotation.  It’s probably reasonable to conclude that Mark did fail at being a missionary.

But did that make him a permanent failure?  Apparently not, for the same apostle Paul who was so disappointed in Mark counted him a valuable coworker in ministry later in his life.  This is a perfect example of how to succeed at failing; fall, get up, and continue on.  The next time you fail, make sure it is a temporary experience, not a permanent label.

Don’t get failing and failure confused.  Failing is nothing more than the back door to success.

ANNOUNCEMENTS:
F3 Dads Camp

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.

Deck O Cards

THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH Baby Arm circles
THA-THANG:

Deck O cards

13 Man makers to make up for the 13 cards we didn’t get through in the deck.

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.

Ab Biscuit and Monkey Howler together again

THE SCENE: Clear, full moon and a balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 , Tempo Merkins x 20.  That’s it

THA-THANG:
Mosey to the back brick parking lot for Ab Biscuit, variation on Sea Biscuit

  • BBS x 10
  • Hello Dollys x 20 (4ct)
  • American Hammers x 30
  • Run lap
  • Repeat ab exercises, run 2 laps
  • Repeat ab exercises, run 3 laps
  • Repeat ab exercises, run 4 laps
  • Now back down to one lap
  • LBCs x 50 (4 ct) while waiting for the 6

Mosey to the playground for 25s – Decline Merkins and Flutters (4 ct)

MARY:
Monkey Howlers:  Circle up and get into Monkey Humper pose.  Hold the pose while each of the PAX takes turn doing 10 Monkey Humpers till we make it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Yesterday was Father’s Day.  Remember that our children are reflections of who we are as fathers.  Are we a reflection of our Heavenly Father?
MOLESKIN:
Prayers for Cheatsheet’s girlfriend, who lost her father yesterday (on Father’s Day).