F3 Knoxville

Tag: Cosmo

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS:

Monday runday

THE SCENE: 50, moist and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the field on watt rd
THA-THANG:
Full field Sprint, jog perimeter of the field back to the start line x 5

Run the full loop and back to the Watt Rd field

Get a battle buddy, partner Bernie Sanders 25 yds, then turns and sprints to end line.  Partner b waits until partner gets to the 25 yards then tries to catch him.  Switch and repeat 4x

Bernie Sanders to midfield, Sprint to the end 4x

Mosey back to ao

Run up the hill towards the cess pool 2x

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monster Mash

THE SCENE: Insert info
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Using God’s Perfect Word to Break Free

THE SCENE:  49 degrees, raining, and just plain nasty – A perfect training environment.

F3 WELCOME & DISCLAIMER:  This was indeed a voluntary, unprofessional workout delivered to 6 HIMs who knew their weaknesses and were ready to work while most of the universe was resting in their fart-sack.

WARM-O-RAMA: 

  1. Slow Windmill (IC) x 15
  2. Plank Knee Touches  x 20
  3. Fire Hydrants x 20 each leg
  4. Moroccan Night Clubs (IC) (JUCO Tradition) x 20
  5. This/That Senior Citizen Stretch

 THA-THANG: 

Mosey to Large, inviting Parking Lot.

X 15  100 yd Sprints with partner-applied resistance bands, rotating partners at 50 yds for total of 1500 yds (Bible was written over a span of 1500 years and remains one seamless story).

Exercises at each 100 yd mark:

SPRINT 1 – X 22  Core Mountain Climbers (# of letters in Hebrew Alphabet, Christ quoted from Psalm 22 while in agony on the cross)

SPRINT 2 – X 40 Sumo Squats (Biblical number symbolizing completion, usually of some trial or hardship)

SPRINT 3 – X 12 Monkey Squats (Tribes of Israel, Apostles)

SPRINT 4 – X 33 Plank Jacks (estimated age of Christ at time of Crucifixion)

SPRINT 5 – X 66 Merkins (# of Books in the Bible)

SPRINT 6 – X 10 4×4’s (One for each Commandment)

SPRINT 7 – X 400 (200 each band partner) Flutterkicks (How long Israel was in bondage in Egypt)

SPRINT 8 – X 144 Jump Squats (72 each band partner) (New Jerusalem wall thickness will be 144 cubits thick)

SPRINT 9 – X 40 Hello Dollies (20 each band partner) (40 authors of the Bible, led by God)

SPRINT 10 – X 7 Handclap Merkins (Number mentioned almost 500 times in the Bible)

SPRINT 11 – X 365 American Hammers (182/183 partners) (Number of times in His word the Lord tells us to not be afraid, one for each day of the year – Amazing!)

(OUT OF TIME)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

God’s Word is absolutely perfect.  It was written by 40 different authors, on 3 different continents, over a span of 1500 years, and is one, seamless, flawless story – all pointing to Christ.  That is pretty amazing.  Although God demands perfection, we have fallen short and many of us suffer from the paralyzing guilt of past sin in our lives that plays like a movie in our heads.  Sometimes, like the resistance bands we used during the workout, guilt can hold us back from doing God’s work – feelings of inadequacy, unloved, unforgiven.  Brothers, know that God LOVES you and I so much that he sent his only son, the perfect sacrafice, to suffer the penalty due us.  To deny that is to deny the sufficiency of the cross.  You have been forgiven. He has covered your sin! Ditch the guilt, and break free! The objective for all of us is to become more like Him.  The only way to do that is to get to know Him better through reading the Bible.  Meditate on it, practice it, teach it to your children.

MOLESKIN:
The QIC was an absolute clown-show today – messing up a cadence, forgetting the photo at the end.  Please forgive his incompetence and know that he will get better. He is placing himself on Q-probation until improvement takes place.

ANNOUNCEMENTS:
F3 KX Anniversay Events – Sign up!

EVIL OVERCOME

THE SCENE:  A cozy 44 degrees

F3 WELCOME & DISCLAIMER:  This was a free, voluntary, unprofessional workout delivered to men who knew their injuries and how to modify exercises accordingly.

WARM-O-RAMA:
SSH (IC) – X 15, Imperial Walkers (IC) – X 15, Tempo Squat (IC) – X 13, Morocan Nightclub (IC) (A JUCO tradition) – X15, 4×4’s – X5

THA-THANG:  
Mosey to large, inviting parking lot to try our luck at Parking Lot “BLACK JACK” or 21’s.  2 Exercises, separated by width of parking lot.  Merkins at one end, run and perform BBS at other, each round totals 21. (Circuit was cut short for time-sake).

Mosey to “Sophmore” Hill for fellowship and morale boost.  At base of hill – partners alternate doing PUs (alternating sets of 10, resting partner planks, until goal of 100 PUs obtained), Bernie up the hill.  At top of hill – partners alternate doing Squats (alternating sets of 10, resting partner holds an Al Gore, until goal of 100 Squats obtained), Bearcrawl to opposite side of hill – partners alternate doing LBCs (alternating sets of 10, resting partner holds 6inches, until goal of 100 LBCs obtained).  Mosey down hill.  At base of hill – 100 Calve Raises each.

Mosey to hill by CMU pile for BURP-BACK MOUNTAIN:  Alternating rounds of one partner performing burpees while other partner joyfully ran the hill.

Mosey back to AO.

MARY:
Captain Thor and 6 inch drill until time ran out.

COUNT-OFF & NAME-O-RAMA
10 Strong, No FNGs

CIRCLE OF TRUST/BOM:
Historians and philosophers have always had trouble explaining the early growth of Christianity in the face of brutal persecution by the Roman Empire.  Based on historical writings from the first few centuries, almost all agree three main factors and characteristics of early Christians played a role:  LOVE – they loved unconditionally and those that had been cast aside by the Roman Empire.  The love they showed their spouses, children, and neighbors was never-before-seen. Unbelievers were attacted to this. GENEROSITY – They gave sacraficially and in a way that Roman society had never experienced, sometimes risking their lives to help those in need – lepers for example. People were drawn to that.  COURAGE/CONVICTION – their unwavering conviction and love for Christ was on display even when confronted with crucifixion and other forms of persecution performed by the Romans. People were amazed by this and drawn closer to Christ.

Do YOU practice these traits in your daily walk? Never underestimate how your behavior can have an effect on others for Christ. QIC discussed coming to Christ later in life, a journey that started with taking note of his SWAT Team leader’s courage/conviction in praying over meals in front of unbelievers on the team.

MOLESKIN:
N/A

ANNOUNCEMENTS:
F3 Knoxville anniversary/olympic events.