Flute Loop – Page 6 – F3 Knoxville

No Running

March 8, 2018 Bartman

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

SSH x 10 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
LBAC fwd/bckwd
OYO stretches for 20-30 seconds

THA-THANG:

Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Ribbed’s route 66 at the Dog Pound

February 27, 2018 Ribbed

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25x
Tempo Squats 15x
Baby Arm circles 14x
Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

Route 66 with Start Jax
- waiting for the 6 with hello dollies
Ribbed’s 66
- 10 Burpee’s at first list
  - backward lunge to next light
- 10 tempo squats next light
  - hello dollies 10x
- 10 American hammers 4count
  - High needs to the next light
- 10 Burpee’s
  - berny sanders to the next light
Route 66 from the far side of the parking loop.
- Iron Mikes
11’s in the small loop
- American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

Not everyone has 6 inches

February 20, 2018 Shooter

THE SCENE: Perfect… you know what that is

WARM-O-RAMA:
SSH x 20 IC

Mike Phelps OYO

Arm Circles

Merks x 10 IC

Potty Mosey

30 secs of own choice

THA-THANG:
Indian Run to Matterhorn

Flutters IC….. car interrupted so idk how many

Partners 1 runs while the other does 20,20,20 (Merks, Squats, BBS) 3 sets
Mosey to lil hill
7s Burpees and Squats
Mosey to the court with a duck walk at the end

Alligator 1/2 Inch worm 1/2 Lunge back

30 sec Wall Sit

We done

MARY:
I don’t know Mary well enough I guess.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple weeks I have felt a bit flat. Things for the most part of gone well. For some reason I have felt a little disinterested in things I usually like. I have been a little more cynical lately. I could not figure out why. I was listening to Joe Rogan’s podcast and he had David Goggins on the podcast. Goggins was explaining what went wrong in his life after he left the airforce, although I think he would say this was a theme of his entire life. He said, “The more comfortable I was, the more uncomfortable my mind was.”

I think that this is true for people. I know it certainly is for me. The last couple of weeks I have not been posting as much and I really think that is why I was feeling off. Getting up in the morning and embracing the suck makes everything better for my day. To make a lateral step I think it relates to the idea that being strong is not about succeeding, it’s about accepting the suffering continuously. So, I would like to thank all of you for posting and being a part of this great community. I am approaching a year in F3, and I think this has been one of the better years of my life. It would not have been without the opportunity to go out and suffer every morning with you all. Cheers!

MOLESKIN:

Podcast link with Goggins
ANNOUNCEMENTS:
CSAUP Next Weekend Alcoa Moses is your guy for that if you have Qs, or hit up one of those other Alcoa hunks for details

Womens Work

February 13, 2018 Mayberry

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

Alternate Route 66

February 8, 2018 Frosty

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66. 15 lights total around base of hill. At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2. Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs. 10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine. Be in the gym if it is raining