- Scene: 28degrees of misty mountain madness – ie. Cold and dark
- Intro: Welcome to the Jungle
- Warmup:
- high knees + burpees ( ~20 )
- Side straddles parking lot lengths.
- Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
- Workout:
- Single file line of HIMs facing the hills – arms width apart.
- 1. Do a burpee
- Bear crawl up the hill
- Do a burpee
- Reverse bear crawl down the hill.
- Do a burpee (and back down to plank)
- Hold plank waiting for 6.
- 3 Plank Shuffles to left
- Repeat until time runs out – progressing to all hills on campus.
- In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
- We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
- Circle of Trust / Ball of Man
- Sharing struggles, psalm 38 & 39 are brutal. Raw, gritty. Such is life. Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do? Life and death on the line with Covid. Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle. It ain’t pretty. I’m not pretty. Forgive me for my mess. Please forgive me for my anger. Thank you for suffering with me today. You are my brother!
Tag: Clickbait
Shamrock – When God speaks, listen!
THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers 5
5 Burpees
Snow Angels x25 OYO
5 Burpees
THA-THANG:
Mosey to Block Pile
5 Burpees
Twist with CMU and walk
Rifle carry
Repeat
Go to the brick circle
5 Burpees
20 Dips
10 Step ups
5 Derkins
X 3 rounds
5 Burpees
Mosey with Blocks towards pile
Stop at chalked area
5 Burpees
50 Bench Press
25 Block Squats
Run a full lap around rear parking lot
5 Burpees
50 Curls
25 Rainbows
Run a full lap around rear parking lot
Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation.
Return CMUs
Gas Pumps
Mosey back to AO.
MARY:
Flutter Kicks
Monkey Humpers
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:
When God speaks, listen. I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something.
I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened.
After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids.
10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show.
So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen.
MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.
New Year’s Leg Day & Burpees
THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church. Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.
A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.
MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:
ANNOUNCEMENTS:
A Hill Worth Dying For
THE SCENE: Comfy mid-30’s and extra gloomy
WARM-O-RAMA:
SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10
THA-THANG:
Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.
Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.
HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.
Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.
Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.
Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.
Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time. Mosey back to AO.
@Pom Pom led the group in motivators starting at 10.
COUNT-OFF & NAME-O-RAMA:
19 HIMs plus 1 FNG (Patsy)
CIRCLE OF TRUST/BOM:
COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments. We need to discern and determine which “hill is worth dying for” when it comes to disagreements. Romans 12:18 encourages us to live peaceably as much as possible.
Isaiah 9 spoke of a people in darkness who were brought into the light. A special child was promised to usher in peace and hope. John 8:12 speaks of this Light of the world – Jesus.
Jesus came to die on a hill for us. John 3:17 He came to reconcile God and man. See Hark the Herald Angels carol… “God and sinners reconciled”.
Tour De Catholic
THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:
There were 35 stations and we made it through 24 of them. The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative. Each area was labeled with number, and here are the corresponding exercises. There were some new exercises that were crowd pleasers. The El Capitan’s up the frost covered hills were a bit of a challenge. The elevated plank jacks, merkins, and balls to the wall were a difficult trio. We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!
| 1 | Twinkle Toes | 18 | Run the bases repeat x 3 |
| 2 | El Capitan | 19 | El Capitan |
| 3 | Merkins | 20 | Calf Raises |
| 4 | El Capitan | 21 | LBC’s |
| 5 | Merkins | 22 | Batwings |
| 6 | Jump Squats | 23 | Run one lap |
| 7 | BBS | 24 | Stadiums |
| 8 | Monkey Humpers | 25 | El Capitan 5X |
| 9 | Bear Crawl | 26 | Step Ups |
| 10 | Elevated Plank Jack | 27 | Batwings |
| 11 | Elevated Merkins | 28 | El Capitan |
| 12 | Balls to the Wall | 29 | Calf Raises |
| 13 | Wall Squat | 30 | Pickle Pounders |
| 14 | Dirty Hookup | 31 | Flutter Kicks |
| 15 | Flying Nun | 32 | Hello Dollies |
| 16 | Dips | 33 | El Capitan |
| 17 | Pull ups repeat x3 | 34 | Hello Dollies |
| 35 | Flutter Kicks |
MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.
MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.