F3 Knoxville

Tag: Curveball

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

Head to Head Competition

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo merks
tempo squats
baby arm circles
cherry pickers
quad stretch
arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1 Planks
2 Hand release Merkins
3 100’s at the track, may have to run heats with a winner’s and loser’s bracket
4 Big Boys
5 Wall Squats

We broke into 2 teams.  Team 2 beat team 1 by a score of 23-7.  Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

Four Corners @ Shamrock

  • 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

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