F3 Knoxville

Tag: Cat Gut

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
Warm-O-Rama:
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

BOM-
1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Moleskin-
Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!

Hot Pinto Beans on a Cold Night

The Scene: Low 20’s and cold

Warm-O-Rama:
SSH x 15
Windmills x 10
Cherry Pickers x 10
180 Jump Squats x 10 in each direction
Merkins x 20

The Thang
Mosey to football field
Full Field Suicides x 5
Go 1/4 way and reverse, 1/2 and reverse and to the end at end do 10 burpees at the beginning do 10 jump squats
50 burpees and 50 jump squats total

Mosey to playground with coupon (paver)

20 Big Boy Sit-ups with paver
20 Bicycle
20 Plank to Dolphin
20 Jack Knife Sit-Ups
20 American Hammer
20 InchWorm Pushups
20 Flutter Kicks
20 Hello Dolly
20 Canoe/Boat

20 Dips 20 Decline Merkins
15 Dips 15 Decline Merkins
10 Dips 10 Decline Merkins

Mosey to Pull-Ups in the Dugout
10 Pullups x 2

Mosey back to AO

BOM- Isaiah 53:5

But he was pierced for our transgressions,
he was crushed for our iniquities;
the punishment that brought us peace was on him,
and by his wounds we are healed.

In this assurance that we know without a doubt that our wounds have been healed through His death on the cross. This brings us the ultimate peace and gives us comfort in knowing that He has done it all for us.

It was a great night out with Pinto really crushing our core. Included 3 grizzly veterans with three 50+ respecters showing everyone who is boss.

Negative, Positive, Generosity

 

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 25

– Imperial Squat Walkers X 20

– Baby Arm Circles x 15 each way

– Shoulder Tap Merkins x 15

– Indian Run Catch Me if you can with 5 Burpees

Negatives – 2 Stations 4 sets.

1- 15 x Rows under the table holding the negative, 15 Slow Merkins

2- 20 Squats, 20 Box Jumps, 20 Lunges

3- Pull-up Squat Combo 10 and 20. X 2

Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once

PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio

but only increasing the number of Burpees. Stopped after 2 rounds

– 10 Burpees OYO

Generous act – Diego 123 – The More you do the less your brother has to do.

Run-up the hill in revise every other time

– 100 Big Boys

– 200 Merkins

– 300 Squats

Aborama

– Flutter Kicks x 31

God calls us to love our neighbors as ourselves and often I am not so great

at that.

It turns out that relationships thrive when you take ownership and are kind to

other.

3 factors to kindness.

1-Withholding negative

2-Positive affirmation

3-Do one small act of generosity for them

89% of relationships improved even though it was one sided.

Intentional kindness – Identify the one person that you need to improve your

relationship with

1- Say nothing negative about that person – either to them or about

them to anyone else.

2- Each day find one positive thing you can praise or affirm about that

person and tell them and tell someone else. Pray for them.

3- Each day, do one small act of kindness or generosity for them.

Hooker’s Q?

 

The Scene:

48 and clear

F3 Welcome & Disclaimer

The Thang

Warmup: SSH x20 (IC), This right here, that right there, Michael Phelps x10, Merkins x10 (4-count IC)

Number off in 1’s & 2’s

Mosey to coupon pile: grab two coupons or one CMU

Mosey to Pavillion w/ coupon/CMU: 1’s on wall sits, 2’s on rows @ picnic tables for 1min.; switch; rinse & repeat

Mosey to dugouts w/out coupon/CMU: 1min. of pullups

Grab coupons and mosey to Cardiac Hill: Arm Circuit: Curls x10, Bent over rows x10, Overhead Press x10

To first switchback: Weighted Squats x25

To 2nd switchback: Jumpsquats x25

To the top: Arm Circuit

REVERSE & REPEAT

REVERSE & REPEAT back up

Return coupons

Abs: BBS x20, Pickle Pounders x20, Lance Armstrong x20

Suicides: each parking lot line to other curb, plank until all done

Circle up: dealer’s choice: Playpen – Hello Dolly x20

COT:

Number off & Name-O-Rama

BOM:

As we move into the holiday season, let’s think about how blessed we are and not get caught up in how we are going to “provide” the silly things for the ones we love. Bless those around you, in your community. Use whatever resources you have, do not be selfish — time, finances, talent, etc. Give back this Christmas season!

Moleskin:

It was a great morning, covering a good deal of ground and carrying plenty of extra weight. Great to have Patty join the PAX, and to see High Tide check out a Knoxville AO! Looking forward to giving back to the community in the name of F3 this December!

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.