F3 Knoxville

Tag: Handbell

Mr. Olympia and Flying Tweet-E

Conditions – 40s and clear

Tweet-E decided to pick the highest wall he could find (chest-high) to do his box-jumps.  He did them all (3+rounds!) and every rep on that wall.  I wouldn’t want to be in his house tonight…the PAX stuck with manageable height walls for a solid workout under I-Beam’s tutelage.

F3 Welcome and Disclaimer

WARM-O-RAMA:
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to outhouse

THE THANG:
30 minutes – AMRAP
Box jumps x10
Step ups x10 each leg
Sprint to drive and back
Squats x10
Rear lunges x10 each leg
Calf Raises x10 each leg
Sprint to drive and back
Burpees until PAX returns
Rinse and Repeat

Mosey back to AO

MARY:
Ab cycle:
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT:
Count off and Name-o-Rama

BOM:
Arnold Schwarzenegger – Nov 17, 2003 inauguration as California governor
Early in your career, before you became Mr. Olympia, your legs weren’t on par with your upper body. How did you bring them up?
(with accent) “With legs, the key is to shock them to experience substantial growth.”

“Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you. Practice these things, immerse yourself in them, so that all may see your progress.”
1 Timothy 4:14-15 ESV

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.

RinTinTen!

THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly   x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks       x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.