F3 Knoxville

Tag: Choir Boy

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Shut your mouth

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

4 Cherry pickers

15 OH Claps

15 seal claps

10 wind mills

THA-THANG:
mosey to the flag pole

  • 4 corners and each corner has an exsecersie. You pick your direction hold plank for the six.
  • 20 Burpee’s
  • 20 Squats
  • 20 V up’s
  • 20 Merkins (narrow, Dimaond, wide, Hand release)

MARY:
Ring of fire for time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Proverbs 10:19

Proverbs 10:19, NIV: Sin is not ended by multiplying words, but the prudent hold their tongues.

Proverbs 10:19, ESV: When words are many, transgression is not lacking, but whoever restrains his lips is prudent.

Proverbs 10:19, KJV: In the multitude of words there wanteth not sin: but he that refraineth his lips is wise.

Proverbs 10:19, NASB: When there are many words, wrongdoing is unavoidable, But one who restrains his lips is wise.

Proverbs 10:19, NLT: Too much talk leads to sin. Be sensible and keep your mouth shut.

Proverbs 10:19, CSB: When there are many words, sin is unavoidable, but the one who controls his lips is prudent.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics November 5th

Joy at The Equalizer

THE SCENE: Cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC
  • SSH IC | Tempo Squats

THA-THANG:

Three circuits, each done three times (20/10/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • Diamond Merks
  • Derkins
  • Merkins
  • Dips then Shoulder Taps to wait for six 

Circuit 2

  • Hanging Leg Raises
  • Crunches
  • American Hammers
  • Flutter Kicks & Imperial Walkers for Six

Circuit 3

  • GA Cheerleader
  • Squat
  • Lunge
  • Split Squats & SSH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  

ANNOUNCEMENTS: Coffeeteria Wednesday

PRAYER

Equalizer’s 1st First Friday Form Friday (No, it’s not a typo)

THE SCENE: Not as chilly as Wednesday. 

F3 WELCOME & DISCLAIMER Done, but done with too much chatter from the group. I hope they all understand I am not a professional

WARM-O-RAMA:

Typical Blindside Warmup: 

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 

THA-THANG:

Welcome to the first (of hopefully many) Equalizer Form Friday!

Focus on your FORM today. Don’t worry about speed. Do the reps and exercises with good form!!

Mosey to Tennis Courts for a Madness Ladder

  • Round 1:
    • 10 Merkins, 20 FlutterKicks (2-count), 30 Squats
    • Lap around the track
  • Round 2: 
    • 20 Merkins, 30 FlutterKicks (2-count), 40 Squats
    • Lap around the track
  • Round 3: 
    • 30 Merkins, 40 FlutterKicks (2-count), 50 Squats 
    • Lap around the track
  • Round 4: 
    • 40 Merkins, 50 FlutterKicks (2-count), 60 Squats 
    • Lap around the track
  • Repeat down the ladder, back up, then back down until time is called

MARY:

Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

7 HIMs, 0 FNGs, 2 PreRuckers

CIRCLE OF TRUST/BOM:

While completing “The Snake” workout I was leading on Wednesday, I realized that while my running was going well, I was really going fast and able to keep up with the Rabbits in the group, my form on the exercises was not the best. I once heard a podcast from the F3Nation of podcasts about doing a Form Week, so I wanted to try it. It is often said that pastors often preach to themselves and what they need to hear most often, same goes for today’s Q. YHC wants to work on his form, so everyone is. I want to make this a more common thing to ensure I am not cheating myself during a workout, but also so others don’t as well. 

ANNOUNCEMENTS:

Bro-lympics Nov. 5th

Kickball Tournament Oct. 22nd (See Slack for details)

Through the Eyes of a Child

THE SCENE: First real chilly morning in a long time. At least most of the PAX thought so, SnowBird was sweating (he’s from Minnesota, he thought we were all crazy)

F3 WELCOME & DISCLAIMER Done, but not well 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 | Mosey to Top of the World for a quick run through of the Tha-Thing (definitely wasn’t a way the Q could make sure the papers with the workout on them didn’t blow away…)

THA-THANG:

Thinking about calling this workout “The Snake.” Any other suggestions??

5 Stations; 3 Exercises per station; 5 Rounds of different reps 

  • Dock (25, 20, 15, 10, 5)
    • CDD 
    • Shoulder Taps (2 count)
    • V-Ups
  • Rockpile (20, 16, 12, 8, 4)
    • Curls 
    • OH Press
    • Tricep extensions 
  • BathHouse (15, 12, 9, 6, 3)
    • Pullups 
    • Merkins 
    • BBS
  • Lower Pav-a-lon (10, 8, 6, 4, 2)
    • Box Jumps 
    • Derkins
    • Dips
  • Top of the World (5, 4, 3, 2, 1)
    • Burpees
    • Squat Jumps 
    • Lunges (2 count)

 

MARY:

Mosey back to AO so Aladdin can peel out right at 6:15 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Today is my son’s 7th Birthday. He spent last weekend along with Monday and Tuesday sick. He doesn’t get sick very often, and when he does, he goes down HARD. With him being sick I was able to spend a lot of extra time with him this weekend and Monday when he stayed home from school. With his mom and I being divorced, extra time with him is few and far in between. 

My son mentioned this, that although he didn’t feel well, he mentioned several times that the extra time that we spent together was worth it. This almost 7 year old found the silver lining of his illness. I charge everyone to always remember to see the world through the innocent eyes of a child. Although he was sick, I was able to spend an extra day with my boy. Which was made all the more special being so close to his birthday! 

ANNOUNCEMENTS:

Bro-lympics on Nov. 5th → AO vs. AO competition! 

Hardship Hill coming next May. Take a look at the Hardship Hill channel on Slack for more info to participate and opportunities to volunteer to help!