F3 Knoxville

Tag: Flute Loop

Don’t sink the ship

THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line

High knees to one end and back

Heels to butt one end and back

Skip to one end and back

50% sprint one end and back

100% sprint one end and back
THA-THANG:
mosey to the river walk.

  • route 66
  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

Repeat 3 times

mosey to cardiac

Backwards run to the 1st turn

Bear crawl to the 2nd turn

Sprint to the hill

repeat 2 times

Top of the hill one last round of:

  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

MARY:

COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

Burpicide to the Pavalon

THE SCENE: around 70 – warm & steamy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Tempo merkins x 10
  • Tempo squats x 10
  • Cherry pickers x 5
  • this/that stretch

THA-THANG:

  • Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
  • Suicide run up the Matterhorn
    • 8 cones lined up the hill
    • Burpees at each cone increasing by 2 each time:  2,4,6,8….16.   Had to stop at 14 due to time.
  • Countdown at the pavalon
    • Start at top & work your way down the list.  Rinse & repeat eliminating the lowest rep exercise each time through the list.  Finish each trip down the list by running up the hill to the gate & back.
      • 10 wide grip pullups
      • 9 thrust merkins
      • 8 speed skaters (each leg)
      • 7 dips
      • 6 box jumps
      • 5 decline merkins
  • Indian run back to the AO

MARY:

  • Box cutters x 25
  • Side crunch x 10 (each side)
  • Flutter kicks x 25
  • American Hammers x 20
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
22:   I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache.  He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed.  Funny thing is, we do this as men all the time.  It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs.  We let these things grow in our minds until we think they are too big to handle.  God reminds us in the book of Deuteronomy that he is always with us.

“Be strong and courageous.  Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you”   Deuteronomy 31:6

This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua.  Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies.  We still have that same promise today.  Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”.  Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.

MOLESKIN:

ANNOUNCEMENTS:

The Importance of Battle Buddies

THE SCENE: 60s…warm

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x10
  • Tempo Squats IC x10
  • SSH IC x 20
  • This/that/these/those/Michael Phelps

THA-THANG:

  1. Grab a battle buddy & mosey to the tennis court
    • DORA:  100 Burpee, 100 Iron Mike, 100 Big Boy Situps
    • Running partner bear crawl forward across the court & crawl bear back
  2. Mosey to hockey rink – keep your battle buddy
    • DORA:  100 Merkin, 100 Squats, 100 Little Baby Crunches
    • Running partner runs to the other side of the rink & back, stopping for 2 burpees each time they cross the center line
  3. Mosey to Pee Rocks – same battle buddy
    • DORA:  100 Curls, 100 Overhead Press, 100 Tricep Press
    • Running partner runs to the grass & back

MARY:

  • Box cutters x 25
  • Freddie Mercury x 25

COUNT-OFF & NAME-O-RAMA
16 total:  Ratchet, Onesie, Respect, Frosty, La-Z-Boy, Shooter, Tweet-E, Bowflex, I-Beam, High Heels, Sparky, Squirt, Flute Loop, Toto, Abacus, Bartman

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – Walk with the wise and become wise, for a companion of fools suffers harm.

Who are you walking with?  Who are you spending time with?  The proverb isn’t saying you always have to be with people who are smarter than you….it says to associate with those who are wise.  These are people who are seeking Christ in their life.  These are people who lift you up and edify you, rather than tear you down.  These are people who are honest enough to tell you when you’re wrong.  So….who are you surrounding yourself with?

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill is 2 days away.  Pray for safety for the teams and for a good time to be had by all.

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife