F3 Knoxville

Tag: Carney

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

Help

THE SCENE: 64 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence
THA-THANG:
Tabata circuit :20 work :10 rest :60 rest between exercises 7 exercises

  • Burpees
  • squats
  • Reverse lunges
  • Skater hops
  • Mountain climbers
  • flutter kicks
  • merkins

MARY:
Cool down Tabata :30 seconds movements 10 rounds: Is, Ys, Ts, Butt kicks, high knees, inch worms, arm stacks, plank, lunges, calf raises
COUNT-OFF & NAME-O-RAMA
15 pax no FNGs
CIRCLE OF TRUST/BOM:
Over the course of a few weeks at work, I encountered 2 instances where patients or coworkers yelled for help. Instinctively, I sprang into action. It’s easier to answer the calls for help when they are loud enough for everyone to hear, but what about the cries we don’t hear? Be aware of those around you who aren’t outwardly crying for help. Be kind to others, we don’t know what everyone is going through.

ANNOUNCEMENTS:
Calls for donations. 2nd F opportunity at Pokeworks noon 5/5/21

Love Thy Neighbor and Dora

THE SCENE: Breezy but nice…around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 on 4count, Tie Fighters L and R x 10 on 4count, Imperial Walkers x 10 4count, 10 4count Plank Jack, 10 4count Tempo Merkin, 6 Cherry Pickers….
THA-THANG:
Mosey to Field and Hill off the dragon and partner up for DORA’s

Split 50 BURPEES, 100 MERKINS, 150 FROGGY SQUATS while partner 2 runs up the hill for 5 single count SSH’S

Mosey to Overlook: One Right side bear crawl in between trees (6 Peter Parker’s at tree) all the way to center

On Left side Lunge in between trees (6 squats at tree) all the way to end…Mosey back to tail of the dragon

Caught Route 66 on the way down the dragon doing 4ct LBC’s on the way down.

Mosey back to the AO

MARY:
Time left for 20 4count American Hammers, 20 4count Hello Dolly’s, 20 4count Freddie Mercury, and cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to Love our Neighbor:

“Do not waste time bothering whether you ‘love’ your neighbor; act as if you did. As soon as we do this we find one of the great secrets. When you are behaving as if you loved someone, you will presently come to love him.”

― C. S. Lewis, Mere Christianity

To truly love is more than a feeling.  It’s an act.  Emotions come and go.  If we act out love, we become what Christ intended us to be.

 

 

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.

Up 2, Back 1

THE SCENE: Mid 30s, nice and moony.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra burpees x5 OYO
Standard burpees x5 OYO
Crabettes x15 IC
TN Rocking Chairs x15 IC
LBAC x15 each way IC
Alternate cherry pickers for a while
Shake it out
“Warmed up yet?” (no answer from the PAX)
10 burpees OYO
Don’t have time for the PAX to get the question wrong again…

THA-THANG:
Mosey to the light pole by the restrooms. There are cards set up along the path with exercises.
Start with the first card, mosey past the next card and do the third.
Then mosey back to the second card, and so on. 2 forward, 1 back.
So here’s what we ended up doing:

15 Embrace the Earth Burpees (Hand release out to the side)
Run a bit
5 hill sprints
Run a bit less
25 CDD
Run a bit
35 Box Jumps
Run a bit less
5 hill sprints
Run a bit
Bear crawl the parking lot, bernie back
Run a bit less
35 Box Jumps
Run a bit
30 BBS
Run a bit less
Bear crawl the parking lot, bernie back
Run a bit
25 Merkins
Time’s up, run back to the AO!
Got in about 2 miles.

MARY:
15x Seated Heel Taps IC
15x Curious Dollys IC

COUNT-OFF & NAME-O-RAMA
15 today. Just the right amount of crowded on the running path.
CIRCLE OF TRUST/BOM:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
I’m not sure which is worse: Hill sprints, or moseying back to the hill knowing you’re going to have to do them again.
ANNOUNCEMENTS:
Arsenal launch! Sandy Springs park in Maryville, this weekend @ 0700!