Frosty – Page 65 – F3 Knoxville

Hello Spring!

May 11, 2017 Ratchet

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

May 9, 2017 Mayberry

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

Jog at JUCO

May 8, 2017 Mayberry

Welcome and disclaimer

Warm o rama

IC cherry pickers
IC windmills
IC squats
IC SSH
IC Domo squats

The THANG

Mosey to parking lot
– sprints up the hill
– Jog down the hil
– X10

– Lunge up the hill
– Jog down
– X5

– back pedal up the hill
– Jog down
– X5

Mary
– dead bug
– American hammers
– Pickle pounders

BOM

Where does our motivation come from? I’d like my motivation to be more like this guy.

“I can handle it” Steven Furtick

Moleskin– 2 brave souls came out and joined me in the gloom, and they stayed for the Q even though o offered to buy them breakfast. Thank you Frosty and a Swirly

Let’s Wing it!

May 1, 2017 Toto

Welcome and Disclaimer

COP

Warm-O-Rama

SSH x 30 (IC)
Burpees x 5 (OYO)
Cherry Pickers x 10 (IC)
BAC’s F&R x 10 (IC)
Windmills x 20 (IC)
Burpees x 5 (OYO)

The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

Bobby Hurley’s & CCD’s

Mosey to The Sophomore

Bernie Sanders to the top
Burpees x 5 (OYO)

Mosey to Stairs

Run the stairs x 2

Mosey to the trail

Stop for Burpees x 5 (OYO)
Mosey
Stop for Burpees x 5 (OYO)

Mosey back to start

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin: Solid workout for The Men of the JUCO. Got in a little over 2.5 miles and the mumble chatter was good, the effort was great! Way to go, HIM’s!

2.0 Star Wars Q

April 30, 2017 Mayberry

Scene: sunny and hot

Welcome and Disclaimer

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it” x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!! (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything. Even when times are tough or we are having a bad day God is always with us pushing us forward. God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13