- Welcome: Brrr. 37 degrees.. ready for summer
- Warm Up:
- A Taste of things to come, Flutters, SSH, Scissors, Sprints, Burpees, Hello Dollys.
- Then a little humility tour
- Pickle Pounders at High School Entrance
- Monkey Humpers at Church Entrance
- Smurf Jacks at Park Main Sign
- SSH at All Saints Entrance
- Work Out:
- AMRAP until the end.
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- 10 Hello Dollys (4ct) – on bleachers
- 10 Flutter Kicks (4ct) – on bleachers
- 10 Scissor Kicks
- 10 Dips
- 10 Dirkens
- 10 Burpees at 20 yard line
- Sprint Across field
- Lunge Up to Baseball Announcer Box
- 10 Imperial Squat Walkers
- 10 Rocky Balboas at first stair tier
- 10 Rocky Balboas at second stair tier
- 10 Burpees
- Sprint Across Field (That Completes One round)
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- With about a 20 minute time span I think we all had around four rounds completed.
- AMRAP until the end.
- Wrap Up & Warm Down:
- With all the usual focus being on strength training and toughening each other up – I contrasted that with an encouragement towards gentleness and softness. Handed out Lyrics to David Crowders new song “He Is” https://www.youtube.com/watch?v=ZvvKa9vyixw . We stretched out during the playing of the song as we read the lyrics. Do not forsake or forget Jesus’ gentleness and kindness. As High Impact Men we are often encouraged to be tough – and though that is important – I believe it is our gentleness and softness that is the most attractive and alluring and inviting to others.
- ”
If you’re troubled
Heavy hearted
Come to Jesus and find your peaceIf you’re run down
Empty handed
Come to Jesus and find your strengthHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isIf you’re wandering
In the darkness
Come to Jesus and find your wayIf you want freedom
Need forgiveness
Just come to Jesus and find His graceHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isComforter, Counselor, Prince of Peace
Author and Maker of everything
Defender, Deliverer, King of Kings
He is, He isHelper and Healer forevermore
Savior and Shelter through every storm
My Refuge, Redeemer and Lord of Lords
He is, He isChild of Heaven and Son of Man
Provider, Protector, the Great I AM
Alpha Omega, Beginning and End
He is, He isHope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He is
All that you’re needing
He is”
Tag: Cheatsheet
Take the stairs
THE SCENE: Perfectly cool and dry
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails: pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate
11’s by the rock: spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins
Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO
MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
Psalms 34:8-10 NLT
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner. Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter. As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin. Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!
Taking Out the Trash
THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10
THA-THANG:
Run to different areas of campus. Pick up a piece of trash and put it in the box. Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25). Run to a new area.
In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100
MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time. We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)
Total 80 merkins
COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout. As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives. Garbage in = Garbage out. I challenged each of us to find the trash in our lives that impedes us, and to remove it.
John 2:13-22
Jesus overturned tables in the temple. He took out the trash. When confronted with things in our lives, look at how Jesus handled situations, and model your response after his. If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven. There is not a more appropriate time to consider helping the East Knox Community. Here is one way we can assist.
Hey Fellas. For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life. Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available. F3 Knoxville will be providing them with the following items:
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20)
* Bath towels and twin bed linens.
Moving Impediments
THE SCENE:
| Clear | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 49 ℉ | 67% | 47 ℉ | 5.3 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers
THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.
Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.
MARY:
10 – 4 count Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:
“The impediment to action advances action. What stands in the way becomes the way.”
―
MOLESKIN:
For the sick and elderly. For our brothers battling illness and their wives. For those starting Ramadan and all striving to better themselves.
ANNOUNCEMENTS:
CMU Campus tour
The Scene
28 Degrees
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
Merkins
Tempo Squats
Toe Taps
Hairy Rockettes
TN Rocking Chair
Tha-Thang
Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)
Suitcase carry CMU’s to first location (Mouth of CMU alley)
2 rounds/12 reps
CMU Swings/Air squats (Booty touching CMU)
Suitcase carry CMU’s to the second location by the covered walkway
2 rounds/12 reps
CMU deadlift to sprawl/Iron Mikes (6 e/s)
Suitcase carry to next location by the Fathers house (Garage door was open, weird)
2 rounds/12 reps
Thrusters/Merkins on CMU (Try to get chest below the CMU)
Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot)
We then moved our CMU’s via American Hammers about 30 yards.
Freestyle carry CMU’s back to the CMU pile and mosey back to the AO
Mary
No Time
COUNT-OFF & NAME-O-RAMA
8 and 1 2.0 for the beatdown
COT/BOM
Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life.
MOLESKIN:
I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown.
ANNOUNCEMENTS:
For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life. Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available. F3 Knoxville will be providing them with the following items:
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20)
* Bath towels and twin bed linens.