F3 Knoxville

Tag: Guardrail

Friday eve:Floor is Lava

THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers

THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.

  • 10 round the world
  • 5 burpees
  • 10 CMU thrusters and 10 CMU biceps
  • 20 ball slams
  • 10 incline merkins
  • 20 rope whips
  • 21 preacher curls
  • 4 tricep bends
  • 15 goblet squats

5 Minute  EMOM ( every minute on the minute) 30 seconds  exercise 30 second  rest.

1. Mountain climbers

2. Weighted American hammers

3. Heavy big boys

1 minute  20:20:

20 seconds pull up leg lifts

20 seconds  pull up leg hold

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:
Insert the WORD: God us amazing Father who always listens to us

Traveling by BLIMPS

THE SCENE: Chilly; in the 40s. Great weather for a blimp ride.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warmed up with some:
    • Abe Vigoda
    • Arm Circles forward/back
    • tempo squat
    • plank jacks

THA-THANG:

Travel to new campus building. Partner up and complete the following in pairs. One person does 10 of the main exercise while the other does the waiting exercise. Then they swap until 100 reps of the main exercise have been completed.

100 Merkin – Plank
100 LBC – Low Plank
100 Squat – Al Gore

Travel to Far end of Pond. Travel by BLIMP around the smaller pond loop.

  • Burpee x5
  • Lunge x10
  • Imperial Walker x15
  • Merkin x20
  • Plank Jack x25
  • Squat x30

Traveling by BLIMPS is slow as you can imagine. The Lunges, Imp Walker and squat with side step kept us slowly moving forward. Needless to say we didn’t make it around the loop.

Headed back toward the flag, stopping to do a modified Beast.

Completed 6 reps of LBC, squats, Werkin, American Hammer and Burpee. Started heading back toward the flag as time wound down.

MARY:
Finished it out with some Hello Dollies and Flutter Kicks.

CIRCLE OF TRUST/BOM:
Previously, I had talked about  the humility of Christ from Phil 2:5-7. His coming to earth to serve others and sacrifice of himself. (On so many levels)
That same passage continues and connects that humbleness of Jesus with God exalting him and giving him the name that is above every name. Lets look at the next few verses.

Phil 2:9-11

Therefore God has highly exalted him and bestowed on him the name that is above every name. So that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

God has declared Jesus as synonymous with himself and given him his own name. One day there will be no choice but everyone will recognize the glory of God and bow.

Short Circuit

THE SCENE: 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Weed Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Cherry Pickers
Reverse thumbs down in cadence
THA-THANG:
Black snake Mosey to Sophomore Hill

  • Bear Crawl up half way
  • Partner up and wheel barrow up the rest of the hill switching at the half way mark

Mosey to the coupon pile

  • Grab one and rifle carry it to the spot

16 stations/45 secs each/run in between

  • Merkins
  • BBS
  • SSH
  • Man makers
  • Jump Rope
  • Cling Press KB Swings
  • Freddy Mercuries
  • Burpees
  • Goblet Squats w/ coupon
  • Curls w/ coupon
  • Dead Bug lowering opposite arm and leg
  • Squat thrust with coupon
  • Ladder drills in,in,out,out
  • Heavy Hammers American Hammers w/ weighted ball
  • Walking lunges with coupon
  • Bear Crawl

Mosey to the center of campus

  • 20 dips/20 derkins

Mosey to the flag with a jail break

MARY:
no time
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:
“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.”“I can do all this through him who gives me strength.”
Philippians 4:12-13

We often forget to be praise God when we’re on top of the mountain, or during the climb. Somehow we always remember to ask for his help in the valleys. Let’s be greatful for all he’s given us at every stage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 6th 9p-midnight
Family workout this weekend and May 7th at the Project
July 2nd Convergence at JUCO (updates to follow)

Penalty Ball

THE SCENE: 52° Pouring Rain, a little lightening at the end cutting it short
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Soccer ball Indian run (it’s not a thing, we made it up)  Dribble the soccer ball around the outer circle.  If it hit the curb 5 Burpees for all.  After you get the ball to the front of the line drop off with the leader and then he takes over.

Grabbed a CMU and carried it to the dark wet soccer field.

Stitch gets credit for this work out:

Make the shot on goal: 4 Burpees, 10 Merkins, 10 Curls, 10 Overhead press

Miss the shot on Goal: Double it.

Further goal, Just 2 burpees, but if you miss 10.  Still 10 (or 20) Merkins, Curls and OHP.

MARY:
Ran for cover, where we did LBC, Kick throughs, Hello Dolly, Imperial Walkers, Slow BBS spine bounce up things (Needs a name), High Hello Dolly, a few other things and ended with Supermans.
CIRCLE OF TRUST/BOM:
Yesterday was Resurrection Sunday.  That is all about New life.  Eternal life.  And Eternal life doesn’t start when we die.  It starts when we see life for what it is and live with Him.

Consider the most memorized verse: John 3:16  “For God so loved the world that he gave his only begotten son so that whoever believes in Him will not perish but have eternal life“.  There are so many other verses- just search “eternal life” in YouVersion or another bible app and you’ll see the Abundant life Jesus talks about in John 10:10 is from Him.

So my challenge to you this week is to share some scripture with someone this week.  Maybe (hopefully) it’s in a slack channel.  Share some scripture with you kids and wife.  Share some scripture with a friend by text.  Maybe a neighbor needs to hear it.   God’s Word will not return void.  It gives life.  Share it.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 7.  Get registered.  it’s going to be a blast.  9pm-midnight.

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.