F3 Knoxville

Tag: Butter Knife

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
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!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS:

Your Boby your Temple

THE SCENE: 65 and cloudy, with little rain by the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward x 11.
  • Baby Arm Circles Reverse x 11.
  • Cherry Pickers x 11.
  • Mountain Climbers x 10.
  • Merkins x 7.
  • Own stretch.

THA-THANG:
Mosey to the parking lot across the new building.

There were 3 stations ( Squats x 10, Merkins x 10 and BBS x 10), the idea was to run through all the stations and complete them in cycles of 1.5 mins. We did 7 cycles/series.

Mosey to the front part of the new building.

We completed 9 series of:

  • 10 Box jumps.
  • 10 Derkins.
  • 10 Imperial Walkers (2-count).

Mosey to parking lot next to the flag.

There was a small circuit with different exercises that should be repeated during a minute until completing the whole circuit (10 minutes). Below the exercises:

  • Lunges.
  • Freddy Mercuries.
  • Mountain Climbers.
  • American Hammers.
  • SSH.
  • Flutter Kicks.
  • Your Choice.
  • BBS.
  • Heels to Heaven.
  • Burpees.

MARY:
Hello Dollies for 30 Secs.
COUNT-OFF & NAME-O-RAMA
6 Hombres Fuertes.
CIRCLE OF TRUST/BOM:
Talked about the importance of taking care of our bodies (in all aspects)…

Corinthians 6:19-20

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

MOLESKIN:
List of injured.
ANNOUNCEMENTS:
NA.

Looking Like the World

THE SCENE: Dark, low 50s calm, quiet…perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cross Jacks IC

Harry Rockets IC

Windmill IC

Arm Circles (forward only 5K!!), make them bigger half way through – IC
THA-THANG:
Partner up, broken wheel barrow in the PL, each person one way.

Mosey to the east PL.  Using the spaces (going across), we’ll do 5 burpees then run to the first line and do the workout and then increment up each time, Bernie back each time.

  • 10 Iron Mike (each side)
  • 20 Heals to Heaven
  • 30 Merkins
  • 40 Squats
  • 50 side crunch (25 each side)
  • 60 Superman style Flutter Kicks
  • 70 SSH
  • 80 Flutter Kicks

If you finish early, repeat until the six is up.

Mosey to new building, then bear crawl to concrete bench.

Dips IC (counting all together on the Q’s down) – 35

Mosey to some conveniently staged cones (~15-20).  Broad Jump at each one.

Mosey back to the flag…
MARY:
Pickle pounders IC – 20

Crabby Rockets IC – 20

Scissor kicks (crossing) IC – 10

Hello Dolly IC – 10

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 18:5-6 and 7-9

Jesus talks about children and how we must humble ourselves to be like children. Also he describes how if we lead a “child that believes in him” to sin then we would be better off with a large boulder tied to our waste and thrown in the ocean.

This all leads into a discussion of sin and we talked about how “looking like this world” can easily become a trap and cause many sins.

How many of us fall into this category?

You stumble from being a Christian by the way your language slips, your choice in music, your materialistic approach, your viewing of porn, fill in the blank

We often define greatness by power, wealth, sports, or other general accomplishments. But those are all short lived and focused on the things of this work.

Get an accountability partner, be honest with your wife. Stop trying to impress people you don’t even know or like and live for an audience of one and richen your family.
MOLESKIN:
We all can think about ways in which we fall into at least one of these.  We need to be better so that can be examples to our kids, friends, colleagues, etc.
ANNOUNCEMENTS:
Brolympics tomorrow

 

Run and Gun

THE SCENE: 55 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Reach for the Sky and touch your toes
5 burpees on your own
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
10 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
Mosey around the campus and stop for different core exercises(Flutter Kicks, Freddy Mercuries, Planks, etc)

  • Mosey to Tomo Poke
  • Core exercise at the bottom
  • run stairs
  • Merkins x10 (in perfect form)
  • Mosey around
  • rinse and repeat x 5
  • Mosey to JucoManjaro
  • squats x15
  • Mosey to the dead end go back for the 6
  • Mosey back to the flag

MARY:
Finsihed off with some flutter kicks
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!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Honor: the 2nd pillar
The verse for this pillar is Romans 12:10

“Be devoted to one another in love. Honor one another above yourselves.”
Romans 12:10

Highest for yourself and others. We should try to out do each other in honor!

Proverbs 18:12 Humility before honor
Pride = Destruction/ Humility = Honor

There’s power in our words. Your belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.