F3 Knoxville

Tag: Frosty

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Leg Day!!

The Scene:  60 Degrees and awesome.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 35 (IC)
  • Windmills x 15 (IC)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Burpees x 10 (OYO)

 The Thang

Mosey to the walls

  • Step-Ups x 10 then 10 dips x3
  • Raccoon Crawl the wall.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats
  • Curls, Overhead Press, Weighted Squats
  • Run the steps with the coupon
  • Merkins x 15 (IC)
  • Rinse and Repeat.
  • Burpees x 5 (OYO)

Mosey back to The Sophomore

  • 10 Bobby Hurley’s
  • Bernie Sanders up the hill
  • Iso Squats, Mosey across
  • Lunges x 20
  • Mosey down, Squats x Bobby Hurley’s x 10
  • Bernie Sanders back up the hill
  • Squats x 30 (IC)

Mosey back to the start

Mary

BBS x 15

COT

Name-O-Rama: 7 PAX

BOM: As described in the book of 1 Samuel, David did not take the advice of his peers which was to seek revenge, retaliate, and kill Saul. Although he had ample opportunity, David was wise enough to call on God for the strength and wisdom for self-control.  People will attack us and hurt us with words and actions.  As much as we really want to, don’t take the low road.  Be like David and call on God.  Don’t let someone else’s sins and mistakes cause you to be less of a man.  David was an Old Testament HIM that we could learn from.

Moleskin:  Friends don’t let their friends skip leg day.  The Men of the JUCO burned some goo this morning and should be feeling a little wobbly for a while.  The energy and effort was good this morning.  Way to go, HIM’s!

 

Tour of the new AO

F3 Welcome and disclaimer

Warm o rama

IC 4 ct cherry pickers
IC 4 ct windmills
IC 4 ct SSH
IC 4 cr Domo squats
IC 4 ct Merkins

The THANG

Mosey to the hill
– sprints up the hill
– Jog down the hill
– 10 BBS
– X5

Mosey to the top of the hill
– 10 regular Merkins
– 10 wide Merkins
– 10 Bobby Hurleys
– X 3

Mosey down the to the playground
– 10 Turkish getups
– 10 Domo squats
– 10 v-ups
– X3

Backpedal up the hill
X3

Mosey across the bridge
– 10 Floor wipers
– 10 CDDs
– Frog jumps
– X3

Mosey towards the AO stop near bathroom
– Lunge the last section

Sprint to the finish

Mary
– Macarena
– American Hammers
– Dead bug
– Home Alone

BOM

I am 3rd. God first, others second, myself 3rd. And this weekend let’s make the mothers we know the focus of our 2nd. Our moms and wives who are moms. Let’s let them know how important they are to us.

Shout out to Ratchet, who made an appearance at the AO to drop off a new shovel flag.  Thank you

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12