F3 Knoxville

Tag: Excitebike

Pav-A-Lon

THE SCENE: It rained…before the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Windmills IC x 10
  • Baby Cir Front/back x 10
  • Moroccan Night Clubs x 10
  • Front Claps x 10

Now that the shoulders are nice and warm.

THA-THANG:

  • 21’s Split Squats/Am Hammer until I lost count
  • Mosey to the bottom of Matterhorn
  • Grab a heavy rock – 10 Goblets, 10 Thrusters, 10 Domo Squats x 5 rounds
  • 20 Curl, Press, Tri x 3 rounds
  • Sprint to first light pole, lunge to the next on Matterhorn
  • 1 Merlin, 1 Dip, 1 Pull-up Ascending to 10

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last year my word for the year was Relentless. Things were coming at me hard and fast and stayed that way all year. From losses to job struggles, it was an absolutely relentless year. So this year, I’m more cautious about the word I’m choosing. This year it’s Celebrate! I hope that brings plenty of Celebration into my world and celebrate with friends and family whenever the opportunity arises.
MOLESKIN:

So… It didn’t rain. Hats off to Mayberry for directing everyone up to the Pav-A-Lon anyway. We started late, ended late and most of the Q was pieced together as went along. As always, great to be out with the HIMs in the Gloom.

ANNOUNCEMENTS:

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
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:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

[email protected](PayPal)

@FThree-Knoxville (Venmo)

 

12 DOC

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

  • Mosey around the can x2
  • SSH IC * 15
  • BA Cir IC * 10
  • Imperial Walkers IC * 15
  • Cherry Pickers (DP Style) IC * 5

THA-THANG:
Grab a CMU – Handed out the exercises one at a time to the PAX like presents. Did the exercise on the card and the previous rounds like the Song. On the 1st day of Christmas my Q gave to me…

  • 1 – World’s Greatest Merkin
  • 2 – Captain Thor’s
  • 3 – Iron Mike’s
  • 4 – Plank Jack’s
  • 5 – Burpee Tuck Jumps
  • 6 – Bobby Hurley’s
  • 7 – Thrusters Thrusting
  • 8 – Caterpillars Crawling
  • 9 – Supermen-a-swimming
  • 10 – Legs a lunging
  • 11 – Curls and Presses
  • 12 – Body Builders

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A friend told me that 2019 had a lot of hard times with a lot of precious moments in between. I couldn’t agree more. It was on some of those hardest days for me that I would happen to find a bracelet that my daughter made. It’s stored on the same hook as my keys and seemed to slip off when I grabbed them on the hardest of days. It says, “Pray”. Those beads stopped me and reminded me where my strength is found.

MOLESKIN:
You should have seen the boys’ face light up with each present. Who knew we could harmonize so well?

ANNOUNCEMENTS:

Burpees, Burpees, Burpees

THE SCENE:
The gloom was a sultry 32 degrees but the temperature kept rising
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC
Imperial Walkers x 15 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC (forward and backward)

THA-THANG:
Today the theme was BURPEES!
Mosey to the Outhouse
Partner Up for 10 minute AMRAP
Partner 1 – Run to grass and perform 2 Burpees, Run Back
Partner 2 – Deconstructed Burpee (5 Merkins, 5 Donkey Kicks, 5 Jump Squats)
Switch

Mosey to Boat for Burpee Suicides
Run to 2nd Light (Perform 2 Burpees with a twist jump)
Run back to 1st Light (Perform 2 Burpees with a twist jump)
Run to 3rd Light (Perform 2 Burpees with a twist jump)
Run back to 2nd Light (…..)
Continue around all lights (Sing Paula Abdul’s “Two Steps Forward, One Step Back” for motivation)

Mosey to stairs for Sevens
Squats at bottom
Burpees at top next to rock

Mosey back to AO for Mary

MARY:
Ab Cycle
Flutter Kicks, Hello Dolly, Reverse Crunches (x15 IC)
Hold feet 6 inches above ground between exercises
COUNT-OFF & NAME-O-RAMA
8 PAX conqurered the Burpee today.  YHC (I-Beam), Ribbed, Waxjob, Excite Bike, Trolly, Mouthwash, Pool Boy, Snitch
CIRCLE OF TRUST/BOM:
Learn to accept the path God has laid out for you. Over the past three months I’ve spent a lot of time reflecting on two F3 Brothers personal struggles. In each of these situations I’ve asked what is God trying to teach them. Then moved to a place of what is God trying to teach me. Here I sit wondering what am I supposed to learn. What I am discovering is that we don’t know what God’s plan is for us or for those around us. But I do know that these two Brothers have taught me that God’s timing is his and we are only to trust in Him.
MOLESKIN:
To those two Brothers, THANK YOU for the lessons learned. You are in my prayers always and I will walk the journey with you. No matter the path.
ANNOUNCEMENTS:
Pray for Lady Junk, Butters son and Trolly’s overly busy schedule and the burden this is putting on his wife.

Change of scenery helps

THE SCENE: 33 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in a circle and do hand claps, Merkins, rockettes, squats
THA-THANG:

mosey to the hockey rink with 1 CMU per 2 people.

Partner up. 1 does exercise while 2 does suicides to each line (5). At line do one burpee. Exercises are:

  • OH Press
  • curls
  • Swing clean and press
  • Tris
  • Rows

Mosey to side lot by road. Repeat but run to 3 cones for burpee suicides (50 yds long)

mosey to tennis courts, repeat with 3 suicide burpees

MARY:
20 seconds of flutters
COUNT-OFF & NAME-O-RAMA
14 pax. No tag for ADIDAS but he was there killing it!
CIRCLE OF TRUST/BOM:

Does choosing to lose come naturally to us? No way! Most of us struggle. We love to win, and we go to great lengths to avoid second place.

Think about it:

  • The Miss America Pageant has gotten creative with second place; they call it “first runner-up.” We all know it’s a euphemism for second.
  • How about first in line for the throne? Read some history books and see what happens to that guy. Second in line takes him out.

For most of us, second place isn’t easy because it means we are second to someone who beat us. Biblical love—choosing to be second—isn’t the default setting for many of us.

Consider all the debate surrounding Ephesians 5:22, which has been translated, “Wives, submit yourselves to your own husbands as you to do the Lord.” Did you know the word submit isn’t in the original Greek translation of Ephesians 5:22? It actually reads, “Wives, to your husbands as to the Lord.”

In fact, you have to back up a verse in the Greek in order to locate it. Ephesians 5:21 reads, “Submit to one another out of reverence for Christ.”

Husbands, submit to your wives. Wives, submit to your husbands out of reverence for Jesus.

What exactly does it mean to submit? Hupotasso is the Greek word. Upo means “under.” Taso means “place.” Its voice indicates a voluntary action. So quite literally, this passage explains how husbands and wives can voluntarily place themselves second inside their marriage.

It’s a different way. A powerful way. It’s the secret to make your marriage grow for a lifetime. Make yourself purposely second in your relationships.

MOLESKIN:
Nice work today by the PAX. Not much mumble chatter but if they were like me, they were trying to catch their breath.
ANNOUNCEMENTS:
3rd F, veterans home donations