F3 Knoxville

Tag: Goldfinger

Just get to 10

THE SCENE: HOT! and humid, but that’s a given.
F3 WELCOME & DISCLAIMER
Warmorama

40 IC SSH
THA-THANG:
4 compound exercises

  • Hand release merkin, merkin, clap merkin is 1
  • Get up, squat, squat jump is 1
  • Crunch, Big boy situp, ww2 situp is 1
  • Bent row, dead lift, cmu swing is 1

Complete 1 of each then run small lap. Complete 2 of each then small lap. Complete 3 of each then small lap. And so on until you reach 10 or time runs out.

MARY:
Flutter kick until time’s up
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Humility to lean on others and God when we’re not strong enough.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

50 Stars and 13 Bars

THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 seconds of plank, 10 seconds of low plank – Repeat
  • Al Gore Tuck Jumps (10s hold) x5 IC

THA-THANG:

50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.

With a CMU:

  • 50 Dead Lifts
  • 50 OH Press
  • 50 Bench Press
  • 50 Curls
  • 50 Bench Squats
  • 50 Upright Rows
  • 50 Thrusters
  • 50 Bent Rows

Ditch the CMU:

  • 50 Good Mornings
  • 50 Star Jacks
  • 50 BBS
  • 50 OH Claps
  • 50 Flutter Kicks (4 count)

MARY:

  • American Hammers x20 IC
  • Cash out with LBC’s

COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:

Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”

This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Excess

THE SCENE: 67°, sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Windmills x 10
Arm circle x 10
Cherry pickers x 8
THA-THANG:
99 Problems
Suicide 8 cones up Crumpet between each exercise. Bear crawl back down.
Merkins
Get-ups
Curls w CMU
Brick squats (sit on CMU)
4-count Mountain Climbers
Tricep extensions w CMU
MARY:
LBC for 1.5 minutes
COUNT-OFF & NAME-O-RAMA
11 men including Tanya from Eastern NC region.
CIRCLE OF TRUST/BOM:
Nothing is good in excess.
MOLESKIN:
Nobody got to Triceps.
ANNOUNCEMENTS:

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.