F3 Knoxville

Tag: Cheatsheet

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

Around and around we go

THE SCENE: cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • windmills
  • rockettes
  • tempo squats
  • tempo merkins

THA-THANG:
4 corners – increasing #’s for each of the below exercises 5, 10, 15 and 20 followed by running up the hill w/2 burpees at the top

  • wide merkins
  • LBC
  • CDD
  • squats
  • narrow merkins
  • iron mikes
  • flutter kicks
  • narrow squats
  • hello dolly
  • diamond merkins

merkin/bear crawl across parking lot and lunge back with a twist at each lunge

COUNT-OFF & NAME-O-RAMA
20 PAX
CIRCLE OF TRUST/BOM:
own what you need to own.  Don’t do a non-apology apology.  Be honest and transparent with people.  Have integrity and admit when you’ve messed up.  we all mess up and will again.  don’t be too big to ask for forgiveness

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

The cure for loneliness, 4/28/2018

THE SCENE: Sunny and cool but warming.  The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches.  Tempo merks…

3 man Dora with  CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:

Pulling a log together around the Asylum. Volunteers pull the log, others mosey.  Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down.  Pull log a little farther each stop.

  1. 5 burpees,
  2. 10 BBS
  3. Tempo squats
  4. CDD
  5. SSH
  • During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10

 

The Two Brysons

THE SCENE: 49 (perfect!) and no rain (for a change)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15

Cherry Pickers x 10

Mosey the route to be repeated later on

Merkins x 30

Tie Fighter BAC x 10, forward and reverse
THA-THANG:
Divide into 5 groups for some station work:

STATION  #1

GRAB A CMU

CURLS x 20

ROWS x 20

SQUATS (W/CMU) X 20

Repeat until bumped

STATION #2

BURPEES x 10

Hello Dolly (4 CT) x20

Sumo Squats x 20

Repeat until bumped

STATION # 3

Single leg calf raises x15 each leg

Car. Dry docks x 20

Flutter kicks (4 ct) x20

Repeat until bumped

STATION #4

Bear Crawl across parking lot to last line

merkins x 20

Lunge back to beginning

Amer. Hammers x 20

Repeat until bumped

STATION #5

RUN

RABBITS WAGONWHEEL TO THE 6.  FINISH TOGETHER.

START AT STATION #1

Each group made it through about 1 1/2 times

MARY:
Ring of Fire with leg lifts, Capt. Thors, and ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My connection to God and to my fellow man is strongest when I have the courage to lower my defenses and allow myself to be vulnerable with others.  When I risk getting hurt is when I gain the most.  Do not be afraid to show weakness.  God said to Paul “My grace is sufficient for you, for my power is made perfect in weakness.”  (2 Cor. 12:9).  I pray that I have the courage to acknowledge my weakness to others and make myself vulnerable.
MOLESKIN:
2 FNGs today, both named Bryson.  Welcome Churro and Overachiever.  Prayers for Weezy and Gardener and their family as they move to Athens.
ANNOUNCEMENTS: