F3 Knoxville

Tag: Crab-Legs

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
Warm-O-Rama:
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

BOM-
1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Moleskin-
Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!

Negative, Positive, Generosity

 

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 25

– Imperial Squat Walkers X 20

– Baby Arm Circles x 15 each way

– Shoulder Tap Merkins x 15

– Indian Run Catch Me if you can with 5 Burpees

Negatives – 2 Stations 4 sets.

1- 15 x Rows under the table holding the negative, 15 Slow Merkins

2- 20 Squats, 20 Box Jumps, 20 Lunges

3- Pull-up Squat Combo 10 and 20. X 2

Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once

PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio

but only increasing the number of Burpees. Stopped after 2 rounds

– 10 Burpees OYO

Generous act – Diego 123 – The More you do the less your brother has to do.

Run-up the hill in revise every other time

– 100 Big Boys

– 200 Merkins

– 300 Squats

Aborama

– Flutter Kicks x 31

God calls us to love our neighbors as ourselves and often I am not so great

at that.

It turns out that relationships thrive when you take ownership and are kind to

other.

3 factors to kindness.

1-Withholding negative

2-Positive affirmation

3-Do one small act of generosity for them

89% of relationships improved even though it was one sided.

Intentional kindness – Identify the one person that you need to improve your

relationship with

1- Say nothing negative about that person – either to them or about

them to anyone else.

2- Each day find one positive thing you can praise or affirm about that

person and tell them and tell someone else. Pray for them.

3- Each day, do one small act of kindness or generosity for them.

Asylum Poker

THE SCENE 38 degrees and dark!

F3 Welcome & Disclaimer

THE THANG
COP
SSH ICx29      (in honor of Dimples)
BAC ICx10
RBAX ICx10
Merkins ICx15
Squats ICx15

Asylum Poker
P-nut announced that the workout would be determined by use of a deck of cards.  Hearts = burpees; Diamonds= merkins; Clubs= 4 count flutter kicks; Spades= squats.  Reps would be determined by the number on the card.

The PAX moseyed to 5 spots around the Asylum, stopping to do a series of 4 exercises at each station.  Merkins, burpees, squats and flutter kicks.

The PAX stopped at the soccer field to do one round of DORA, with one battle buddy sprinting the field while the other started squats (to 250).  Plank until all were done.

Mosey to the lower baseball field parking lot.  One more round of cards, followed by a 50 yard lunge and a 50 yard bearcrawl.

Mosey back to the AO through the construction zone.  The PAX climbed fences, ran over dirt piles and dodged pot-holes en route back to the AO.

MARY
Hello Dolly (led by Edit) ICx25

COT
Number Off and Name-O-Rama

BOM
P-nut discussed how the cards were an analogy for life.  We are often dealt circumstances and situations that are out of our control, but that we have a constant source of support in Jesus.  Quoted Psalm 119:105 and encouraged the PAX to get into God’s word and let that guide our lives.

P-nut then prayed us out- including a prayer request for Simone, who will be leaving on Tuesday for military service.  The PAX laid hands on Simone and prayed for his safety and bravery.

MOLESKIN
2.1 miles, approximately 200 merkins, a multitude of squats and a TON of spirited mumblechatter (thanks Cap’n, Bandwagon, Crawdad).  Great start to the work week!