F3 Knoxville

Tag: Frosty

Manhattan’s Double Nickel

The Scene: 60 Degrees Breezy

Welcome and Disclaimer

Warm-o-Rama

15 IC Baby Arm Circles

15 IC Reverse Baby Arm Circles

15 IC 4ct Cherry Pickers

15 IC 4ct Imperial Walkers

Calf Stretches – 55 Seconds

COP 

Mosey to Soccer Field

1 Lap around the trail

55 Bobby Hurleys

1 Lap around the trail

55 Big Boy Situps

1 Lap around the trail

55 Squats

1 Lap around the trail

55 American Hammer

1 Lap around the trail

55 SSH

4 sprints on the soccer field goalpost to goalpost

 Mosey to the AO

 Ab-O-Rama

55 Michael Phelps

55 Merkins

55 Scissor Kicks

5 Flip Flops with Woodshack

20 4ct Pickle Pounders

Name-o-Rama

 BOM: Transformation

Romans 12:1-2  “Be Transformed”

Proverbs 16:9 “In their hearts, humans plan their course, but the LORD establishes their steps

Impact of F3 Johnson City PAX and transformation from walking to running to leading a Q to losing 140 lbs by 2 members

My son’s spiritual growth at Milligan College

My daughter’s spiritual growth demonstrated by her daily desire for Bible Study

Moleskin: The PAX was awesome considering we had run 3 laps previously a month ago and today we ran 5; excellent chatter and encouragement with the “6” always supported – Awesome day at the Dog Pound!

Heart of a Warrior

The Scene:  50 Degrees.  Drizzly.  Gloomy.

Welcome and Disclaimer

The Thang: “Heart of a Warrior”

 COP

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Lunge across parking lot.

 Mosey to Staff Parking

  • 11’s with calf-raises and squats, both in a 4 count.

Mosey to the Stairs and grab a coupon.

  • Run the stairs with coupon x 3
  • Squats with coupons x 10

Mosey to the Sophomore.

  • Bobby Hurley’s x 10
  • Burnie Sanders up
  • Bobby Hurley’s x 10

Mosey back to Start.

Abs: No time for Mary.

COT

Name-O-Rama: 9 PAX

BOM: Heart of a Warrior.

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live.”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  If we call on HIm, He will equip his warriors with strength and purpose.

Moleskin:  The PAX showed up strong and mostly on time.  Pushed hard, encouraged one another.  Great morning at the JUCO!

 

Island Hopping

The Scene – 40 and clear

F3 Welcome and Disclaimer

Warm-O-Rama
COP
SSH x 15 (IC)
LBAC Forward and Back x 15 (IC)
Cherry Pickers X 10 (IC)
Imperial Walkers x 15 (IC)

Tha Thang
Line up at fence for calf rasies.
Round 1 – 20 calf raises
Trip to outhouse
Round 2 – 20 calf raises with toes out, heels in
Trip to outhouse
Round 3 – 20 calf raises with heels out, toes in
Trip to outhouse

Pee rocks, tried a plank row with a pee rock but it didn’t seem to do anything good so we stopped it abruptly…

Battle Buddy and get 1 larger rock
One runs to the boat and back while the other does the following exercises with the pee rock. Switch after each trip to the boat
Tricep extensions – AMRAP
Curls – AMRAP
Overhead Press – AMRAP

Indian run to the base of the Matterhorn

4 corners of the loop, 20 merkins at 2 corners, 20 BBS at other 2 corners

Mosey to AO

Mary
Hello Dolly (Boulder)
LBC (Junk)
Planks with a TV Remote (Tank)

Count off and Name–O–Rama

BOM
Changes occur every day. We can either pitch a fit about them or adjust to them.

Moleskin
The new thing I warned about this morning was that Swirly was going to Q for me as his make up VQ. He had an accident last night and couldn’t make it. I believe it was a blessing in disguise because he shared his plans with me and it will be tough if he ever gets to do it!

Island Hopping

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2nd island and do 4 merkins, adding 2 merkins per island.  Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time.  If we are weak or tired, we have called on the name of God.  If we have accomplished some great task that we are proud of, we have called on the name of God.  Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right!   The satellite pictures I studied in developing the plan did not show that the parking lot was sloped!  The men all gave 100%.

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.