Handbell – Page 4 – F3 Knoxville

Fear the Burpees?

February 23, 2017 Toto

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.

Spring Training

February 21, 2017 Detention

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
Mosey to rocks
Explosive baseball type exercises with rock:
– 40 overheads
– 40 “swings” (switch hitter)
– 40 presses (official MLB roster consist of 40 players).
Mosey to Matterhorn
Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!

Half ‘a Dog Biscuit

February 14, 2017 Hydro

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout! (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!

A little of everything

February 7, 2017 Bartman

The scene: 50 and heavy fog

F3 Welcome and Disclaimer

Warm-o-rama:
4 count Merkin IC x 10
4 count side squats IC x 10
This/that/these/those
Big Bertha hugs

Tha-Thang:
Mosey to big hill
• 7’s: 4 count in & outs at top, Carolina dry docks at bottom

Mosey to parking lot at top of hill
• Ring of fire Merkins: 10, 8, 6, 4, 2, synchronized clap-merkin finale (Tweet-E = beast mode)

Mosey to rock pile
• Battle buddy up & grab 1 rock per pair
• Partner A bear crawls to end of parking lot & jogs back, while partner B does curls with rock
• Flapjack when Partner A returns
• Rinse & repeat doing curls, overhead presses, tricep extensions, squats

Mosey to tennis court
• Go-Cubs-Go burpee extravaganza

MARY:
Roll-up, v-up IC x 15
American Hammers IC x 20
Pac Man IC x 10
Peter Parker 2 mins

Count off and name-o-rama

BOM:
Related Romans 8:10-11 to real life as much as possible. The bible tells us that if we are in Christ, then the same power that is in Him is in us also. Lean on this throughout your day to stand for your faith and reject passivity.

Groundhog Day at The Dog Pound

February 3, 2017 Junk

The Scene: 50 and cloudy

F3 Welcome and Disclaimer

THE THANG

COP –

Introduce the Merdipkin

(Also known as Mr Dipkin, or Dipkin for short)

Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.

Mosey to the trail of tears

Partner up

SSH x20 IC

Cherry Pickers x5

Dipkins 20 each way

Run a lap

Repeat the exercises, run a lap, repeat, repeat, repeat

Circle up

50x LBC IC

30x Tempo squats IC

50x LBC IC

20x reverse crunches

30x Tempo squats IC

50x LBC IC

10x more Dipkins each

Mosey back y’all

Circle of abs – 5 min

BOM/WORD:

We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”

‭‭James‬ ‭4:1-3‬ ‭ESV‬‬

When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”

When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.

Moleskin

I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.