F3 Knoxville

Tag: Hammy

Pillar Strength

THE SCENE: Clear skies, 75 degrees F, 86% Humidity (Spook was workout Q)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Power/Core/Prehab – clapping pushups x 5; side plank; 90-90s x5 – 3 rounds
THA-THANG:

Strength – lateral lunge with block; single arm block chest press; shoulder taps (10 reps each side)

Strength- single leg RDL (10 per side); single arm block rows (10 per side); glute marching (10 per leg)

Grinder – split leg squats x 8, block pullovers x 8, single arm block carry 100 yards, 150 yard shuttle run

MARY:

COUNT-OFF & NAME-O-RAMA
A total of 10 HIMs including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Jeremiah 29:11  “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

This verse is not intended to be a security blanket to us. God will not take away suffering.  Rather this verse reminds us with true, gospel confidence that He will give us hope in the midst of it.  Trust God and His perfect will for us.

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

Freedom

THE SCENE: Clear skies, 67 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

THA-THANG:
13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill

MARY:

Box Cutters, X’s and O’s, and LBCs

COUNT-OFF & NAME-O-RAMA
Total of 14 including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

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

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:

Bomb Shelter

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Little Baby Arm Circles, SSH
THA-THANG:
CMU lunges, twistand press from half court to playground. WW2’s at one end, Merkin’s at the other.

Sudden change, Indian run with CMU to Crumpet, sprint up for 15 LBC’s, mosey down for 5 Merkins. Rinse and repeat.

Indian run back to AO for dealers choice.

MARY:
Finished time with LBC’s
COUNT-OFF & NAME-O-RAMA
13 PAX enjoyed the CMU braved the day.
CIRCLE OF TRUST/BOM:
John 14, 15-17

Defeating negative self talk. Stop and think about the conversation running through your head on any given day. Chances are that in the span of a few seconds you can talk yourself out of any positive change you want to see in your life. Small changes like setting the alarm for F3 or major life changes that you know are good for you can be easily dashed by that internal voice that say “I’m not strong enough, not smart enough, don’t have the drive or energy to make this happen.”

Bullshit.

Here is the truth, own it: You are a well loved son of God and he wants good things for you, just like you want good things for your own children. He has given you the power of the Holy Spirit to walk with you each and every moment of your time here. Grab a hold of that power, ignore the negative self talk live your life pursuing the good things your Father has set before you.

MOLESKIN:
Continue to pray for the job opportunities for the PAX and spouses
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.