- Welcome: All are welcome – those who come are awesome! Welcome to the Jungle! I’m not a professional, but neither are you, so lets go have some fun! By the way, it was a perfect 70 degrees this morning.
- Warmup:
- Merkin to chest – Arm shake
- Squat with leg shake
- First Corner of parking lot :25 Merkins
- Second Corner of parking lot :50 LBCs
- Third Corner of parking lot: 75 Squats
- Fourth Corner of parking lot: 100 SSH
- Workout:
- Repeat the warmup for every parking lot on campus.
- We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins. (we did throw in some CMU exercises for good measure too).
- Warmdown:
- 50 Freddy Mercuries
- 25 Hello Dollys
- 25 Scissor Kicks
- Leg Lift Holds
- Ring of Leg Fire
- Wrapup:
- Fruity Goals: Bored? Need direction? Need a goal? Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control. Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal. Write it on your hand. Write it on a sticky. Nudge yourself in that direction today. Put effort into that thing. Be intentional about it. Go outside your comfort zone. The reality is that it is difficult and you will fail if it’s just you trying. So before you start on your chosen fruit of the day, ask God to nudge you in that direction. Ask Him to fill you with more of it today. Ask Him for help in exercising that new muscle. You are His and He is yours. Partner with God and His Holy Spirit today in practicing fruit. At the end of the day – review your Fruity Goal. How was your nudging? How did God do as a partner? Share how it went with someone or write it down. Now repeat that every day. 🙂
- But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
- But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
- Announcements
Tag: Curveball
Shamrock – Clock_Merk
THE SCENE: 65 cool temps, but lots of sweat inducing humidity
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:
Side Straddle Hops 20-4 count
5 Merkins
Cherry Pickers: 5 (on #5 Mermaid released an impressive amount of stomach tension)
10 Merkins
Tie Fighters
15 Merkins
High knees – about 30 seconds while we awkwardly smiled at each other
20 Merkins
THA-THANG:
Mosey to pull up bars
1 rule: If you are not doing pull ups….you are doing smurf jacks or mountain climbers. Go for about 10 minutes.
Mosey to the school stairs.
Run up and down, then do clock merkins. (20 total merkins each round)
Repeat the cycle 5 times for 100 merkins total.
Run to CMU pile.
25 Curls (for the girls)
50 Block press
50 windshield wipers (Curveball realized he was set to “Intermittent speed”
Hold CMU above head and do mini bounce squats ( some called it twerking )
We did this cycle twice.
Mosey back to AO flag
MARY:
Flutter kicks 20×4 and 30 seconds of calf raises
COUNT-OFF & NAME-O-RAMA
Osteen, Cheatsheet, Mermaid, Curveball, Waxjob, Jitters, Dumpster Dive, Paper or Plastic, Betty, Anchorman
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6 5
5 Trust in the Lorde with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your pathsf straight.
—-
A big reminder that we need everyday. We need to stop trying so hard to figure things out on our own. Stop trying to fix everything. Submit to Him and He will make it work.
MOLESKIN:
Prayer requests; teachers, sick and shut-in, Mermaid’s uncle who is likely dying without family being able to visit and other family members with medical issues.
Modified Tabata
THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee
left over right
1 burpee
cherry pickers
2 burpees
35 SSH
3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2 sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.
- curls
- freddy mercury
- air taps
- welsh dragons
- OHP
- LBC
- triceps extensions
- merkins
- squat thrust
time got away from us. we fellowship moseyed back to the AO
ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit
11 doing ELEVENS
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 71 ℉ | 95% | 73 ℉ | 6.2 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional. Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.
WARM-O-RAMA:
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)
THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot. On way, Burpeevators to 8. (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.) I made this up.
Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs
MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:
ANNOUNCEMENTS:
America’s Birthday Workout
THE SCENE: High 60s, windy and a little cloudy.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
WARM-O-RAMA:
- Side straddle hops
- Sumo squats
- Raquet
- Butt kicks
- Leg stretches
- 4 burpees
THA-THANG:
Workout 1: Mini cardiac 4 rounds
Top: Merkin plank jacks 4ct
Bottom: 2 burpees
Mosey to bottom of picket’s charge, 4 burpees each hill
Workout 2: Around Colosseum 4 rounds 4ct
1: plank hops
2: toe touches
3: kneeling squats
Mosey to PM AO
Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees
Workout 4: Slow mosey up basecamp
4 rounds: 4 side straddle hops at base, 4 burpees at the summit
Workout 5: Indian run back to AO + 4 burpees
MARY:N/A
COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.
CIRCLE OF TRUST/BOM:
The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.
This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.
More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/
MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.
ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.