F3 Knoxville

Tag: Choir Boy

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Sweet Sixteen and Heading to the Finals

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill.  The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone.  The following will be the exercises:

  • Mountain climbers (four count)
  • Squat Jumps
  • Carolina Drydocks

Mosey back down trail until we reach area by Big Tree.  20 Merkins

Mosey to perimeter trail on other side of northern park entrance.  20 Merkins

Mosey on perimeter trail to area below Mount Everest.  20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot.  Each man takes cinder block weight boulder.  We will do the following exercises with boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Triceps
  • 20 Lifts
  • Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg.  20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five.  Then we drop bottom exercise, etc. until we finish with last exercise.  Thus, all exercises will have been performed five times by the time we are done.  The exercises are:

  • Burpees
  • Big Boy Sit-ups
  • American Hammers
  • Picnic Table Pull-ups
  • Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men.  One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC.  He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love xto stand and pray in the synagogues and at the street corners, that they may be seen by others. yTruly, I say to you, they have received their reward. 6 But when you pray, zgo into your room and shut the door and pray to your Father who is in secret. aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as bthe Gentiles do, for cthey think that they will be heard dfor their many words. 8 Do not be like them, efor your Father knows what you need before you ask him. 9 fPray then like this:  (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words.  God wants you to be yourself.  God also wants time with you alone.  He made you and desires relationship with you, conversation with you.  Because He wants conversation with you, both talk to Him and listen to Him.  Take time to listen in prayer.  If things happen in your day, ask God what He is wanting you to learn from those things.  What is God trying to tell you?  And remember, when talking to God, that He is Love.  Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

The Magnificent Seven

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk.  Run around parking lot stopping to perform the following exercises at each cone:

  • Cone 1:  20 Jump Squats
  • Cone 2:  20 Big Boys
  • Cone 3:  20 Shoulder Taps, each shoulder
  • Cone 4:  20 Imperial Walkers, each leg
  • Cone 5:  20 Smurf Jacks
  • Cone 6:  20 Merkins
  • Rinse and Repeat

Mosey to Outdoor Chapel.  Find partner.  While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises:  Decline Merkins with feet on stage.  Box Cutters on non-stage end of chapel.  Then partners switch and Partner 1 does one of the two exercises.  The partners switch and Partner 2 does the exercise he didn’t do the first time.  Then partners switch and Partner 1 does that exercise.  Rinse and repeat.

Mosey to Serpentine Sidewalk.  Bear Crawl to first light, run next four lights.  Bear Crawl to sixth light, run next four lights.  Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail.  Then run back to starting place, sweeping those who haven’t finished yet with you back to start.  Do the same thing but with hops instead of bear crawls.  Finally, do the same thing but with lunges.  End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill.  Do 20 Hello Dollies at start of Cardiac Hill.  Do 20 Bicycle Kicks at First Turn.  Do 20 Carolina Dry Docks at Second Turn.  Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers.  20 Pickle Pounders.  Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe.  For example, many will gripe about the weather today (too cold, hate the snow, not enough snow).  Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us.  We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS:

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.