F3 Knoxville

Tag: Fabio

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

Roxanne for Charmin

Workout

Stairs always 🐰 hop

Every stop with no music

5 mountain stompers, 10 Hand release,15 bbq squat, 20 lbc 4 count

Chambawamba

  • start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a Getup. While not doing get ups, you are continuously doing SSH.

Bodies

  • Plank. When you hear bodies hit the floor do donkey kick(), when they count(1,2,3,4) do a Merican

Roxanne

  • Al gore, When your hear Roxanne drop to plank, when you hear red light “squat jump”

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Proverbs 13:3

Whoever guards his mouth preserves his life;

he who opens wide his lips comes to ruin.

Proverbs 10:19

‘When words are many, sin is not absent, but the wise hold their tongues’.

Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Under Cover

THE SCENE: Snowy and cold.  Around 30 degrees and windy at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moved to the pavilion for 30 4ct SSH, 10 4ct tempo merkins, 12 4ct mountain climbers, 12 imperial squat walkers, and two laps around the pavilion
THA-THANG:
Started in the pavilion for 4 rounds of 20 table rows, 20 squats, 20 4ct LBC’s, and 2 laps around the building

After 4 rounds of that, mosey to open chapel for 4 rounds of 20 dips, 20 4ct flutters, and 20 skaters mosey back to pavilion

Last circuit of 4 rounds of 20 carolina dry docks, 20 step ups, and 20 big boys 2 laps around the pavilion

Enough time left over for 3 rounds 5 burpees, 20 4ct ss hops, and 20 4ct freddie mercury

MARY:

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:
We must allow the holy spirit to change us if we want to be love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control.  We cannot do it ourselves.  Galatians 5:22
MOLESKIN:

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them. 

 

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??