F3 Knoxville

Tag: Bunny

Introducing the Iron Cheatsheet

THE SCENE: Upper 60s and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25; This n That; Cherry Pickers x10; Imperial Squat Walkers x 25

Go to the baseline: karaoke to the other side; karaoke back; high skip, jog back; butt kickers.
THA-THANG:
1.  Grab a CMU from the pile and carry to bottom of the hill;

2.  25s:  20 Iron Cheatsheets (Iron Mikes and moving CMU in time back and forth off chest), run hill, 5 squat jumps.  Back down hill for 15 ICs, up hill for 10 SJs, etc. until done

3.  Mosey to back parking lot.  10 merkins transitioning immediately into a sprint for the distance of the parking lot, transitioning immediately to 10 burpees.  Recovery mosey back to the start.  Repeat 2 more times.

4.  Mosey to Pavalon for 25s:  Table rows and calf raises (4ct)

Mosey back to AO for:

MARY:
Grab your CMU and on your 6.  Modified Ring of Fire.  PAX takes turn doing 5 Am. Hammers with CMU (4ct) around the circle.  When not doing AHs, PAX to assume “boat” position, holding CMU so it doesn’t touch body.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jesus teaches us that we are to love even our enemies. “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven” Matthew 5:43-45.  This is as much for us as it is for those who do us harm.  Hate is a poison.  But it’s not easy.  God knows that.  We just have to keep trying to be better so we can bring glory to Him.
MOLESKIN:
Prayers for Rusty and his wife, Cheatsheet’s family, especially his Mom, and Pusher’s family and Mom.
ANNOUNCEMENTS:
Forgot to mention this, but in case you read it before Memorial Day, don’t forget about the convergence at 5:30 for an hour, with a focus on remembering our fallen soldiers who made the ultimate sacrifice so we could have F3.

Leave it all

THE SCENE: Humid, 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, baby arm circles (forward and backward), Mountian climbers

double Indian run to the “animal trail:

THA-THANG:
We started at a light post at the bottom of the “loop Parking lot.” At every other pole there was an exercise written in chalk. These exercises were done down and back.

  • Bear Crawl
  • Bunny Hop
  • Crab Walk
  • Frog Jumps
  • Lunges
  • Duck Walk

We moseyed to the Pavillion for Burpee Sprint Ladders

1 burpee – sprint down and back, 2 burpees – sprint down and back. etc. for 3 rounds. 45 sec., 1 min., 1:30.

Circled up in the pavilion for 7 x 3. We did 2 rounds of 6 exercises. The exercises were grouped together in pairs. seven reps of each exercise were completed back to back to back, as many reps as you could complete in 45 seconds with 15 seconds for rest.

  • Star Jumps, Jump Squats
  • Mountain Climber (4 count ), High Knees (4 count)
  • Jump Lunges, Side Kick outs

Roxanne by the Police – push up at Roxanne, half burpee at “put on the red light”

Surrenders: 4, 30-second rounds of 2 excercises. Move 1: Pax started on all fours. Hands directly under sholders. Knees at a 90-degree angle 2 inches off the ground. this was held for 30 seconds. Move 2: the Same position except hands was directly out from shoulders pushing against a wall. This was held for 30 seconds as well.

MARY:
Boat Canoe, Cross Crawl

COUNT-OFF & NAME-O-RAMA
17
CIRCLE OF TRUST/BOM:
As created creatures of the LORD, we are dependent. Dependent on life, breath, food, abilities, and talents. Let us know be deceived into thinking that the very things we are dependent on the Lord for creating independence in us.

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.