Careless – Page 13 – F3 Knoxville

Bear Square

June 22, 2017 Bartman

The scene: 73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC: 10 fwd / 10 bkwd

Burpees OYO x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

Bear square crawls
- 4 cones in a square. Bear crawl the square while always facing one direction. Stop at each corner & perform exercises (25 reps each):
  - Lap 1: ball burpees, ball merkins, squat jumps, big boy situps
  - Lap 2: merkin side lunge, ball in/outs, iron mikes, superman swim
  - Lap 3: flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters

Suicides: pick exercise from bucket lottery style to perform at each cone
- Merkins x 10
- Burpees x 3
- Bear Crawls
- Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity – We all face it. The journey through adversity is inevitable if we’re striving for improvement. It’s not the adversity itself, rather it’s your reaction to the adversity that is important. As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times. Adversity finds us whether we want it to or not. We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today. Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.

Paula Abdul near the UT school

June 5, 2017 Red Writer

F3 Welcome & Disclaimer

Warm-o-Rama

15 – Side straddle hops on 4 ct
12 – tempo squats on 4 ct
10 – windmills on 4 ct

Mosey to parking lot behind Chemistry building

Doracides – partner up. 1 person does exercises, the other runs suicides, 1 burpee at first cone, back, 2 burpees at second cone, back, three burpees at third cone, back. Switch. Pick up where partner left off

100 merkins
100 lbcs (little baby crunch)
100 squats

Mosey to parking garage

Paula Abdul in 11th st parking garage. 2 floors up, one floor down, 10 burpees. Continue to the top.

Mosey back to SP

Core cash out

10 – Crunchy dolly’s on 4 ct
Not so lazy boys on Q cadence

Count off, name-o-rama, FNG naming.

The Tower of Power

May 30, 2017 Steam

F3 Welcome & Disclaimer

2. Warm-Up Exercises

– Side-Straddle Hop (jumping jack)

– 25 count

– In cadence  ready position  exercise  1,2,3 = 1

– Cherry Picker (stretch down to feet & back)

– 20 count

– In cadence  ready position  exercise  1,2,3 = 1

– Copperhead Lunge (slow lunge)

– 15 count alternating legs

– In cadence  ready position  exercise  1,2,3 = 1

– Merkin (push-up)

– 10 count

– In cadence  ready position  exercise  1,2,3 = 1

3. Mosey to Parking Garage Down From the Y

– 1^st stop OTW: Bottom of stairs to bridge across Henley St.

– 10 Merkins

4. The Tower of Power (Parking Garage across from Fire Depot)

- 9 floors
- Start with 5 reps on Floor 1  end with 45 reps on Floor 9
  - 1^st 3 Floors = Burpees
    - 5 burpees + 10 burpees + 15 burpees
  - 2^nd 3 Floors = Side-Straddle Hops ( 1 count )
    - 20 SSPs + 25 SSPs + 30 SSPs
  - 3^rd 3 Floors = Merkins
    - 35 Merkins + 40 Merkins + 45 Merkins
- 9^th Floor (Roof)
  - Abs circle
    - American Hammers
      - 30 count
      - In cadence  ready position  exercise  1,2,3 = 1
    - Flutter Kicks
      - 30 count
        
        In cadence  ready position  exercise  1,2,3 = 1
    - 20 Big Boy Crunches On your own and when your done plank it up

5. Mosey Back to Big Ball

– Stop at edge of field before flags

I believe that F3 and the fellowship that is created and forged here has helped men carry their brothers through things that they couldn’t do alone – it’s done that for me I know.

So we’re physically going to live that out right now!

Casualty drag or fireman carry your brother halfway across the field and then switch

6. Circle of Trust

– Number off

– Name-o-rama

– FNGs

– BOM

– Great work this morning – thanks for pushing each other

– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at  pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11^th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7  “Cast all your anxiety on him because he cares for you”

– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.

– Any prayer requests?

– Pray it out

Scruffy Little Mosey on the river

May 18, 2017 Red Writer

Stretch:

Side Straddle Hops IC to 25
Slow Tempo Squats IC to 20
Merkins IC to 10 (4 – count)
Mountain Climbers 20 each leg OYO
Burpees 10 OYO

The Thang

11’s – Dips/Box Jumps
Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
7’s – Inclined/Declined Merkin
Mary:
- Flutter Kicks IC to 20
- Hello Dolly’s IC to 20
- Big Boy Sit-Ups 20 OYO
- American Hammers IC to 20
- Leg Lifts IC to 20
20 Carolina Dry Docks OYO
Mosey to AO – Stop twice on way for 10 merkins
Count-Off
Name-O-Rama

BOM:

“The most secure prisons are those we construct for ourselves.”
Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.

A-Rod’s Ring Around The Rosey

May 2, 2017 A-Rod

F3 Welcome and Disclaimer

Stretch:

Cherry Picker x 10 IC
Slow Squat x 10 IC
SSH x 20 IC

The Thang

Mosey to Pedestrian Bridge over Cumberland Ave.

Lunge across bridge
Merkins until all have made it across bridge.

Mosey to bottom of Circle Drive “The Hill” at UT

Sevens – Burpees at bottom and jump squat at top.

Ring around the rosey

Circle up around rose garden, on six, 25 BBS single count together
25 Flutter kicks IC
25 BBS single count together

Mosey to base of stairs on west side of “The Hill”

Stairway to Seven
- Burpee and inclined merkin at bottom
- Squat at top

Bunny hop two steps and then squat last three sections of stairs to top of hill.

Mosey to AO

AYG at grass to AO!

Count-Off

Name-O-Rama

BOM:

From Joshua 6: 20-27

The walls of Jericho came tumbling down as my kids Bible Story book tells. If you read scripture the same thing happens, however there is death, destruction, and fire for the entire city of Jericho. Not the same as the kids’ version. Jericho stood in the way of Gods plan for His people. God did not take that lightly and had it completely destroyed. The same goes for sin in our lives. God takes sin seriously and will destroy sin so that we are able to follow Him. Find the sin, destroy it, leave no part of it standing, don’t look back, and keep moving. Galatians 4: 8-10