F3 Knoxville

Tag: Hands

Life is Short — Give Yourself Away While Your Here

THE SCENE: Crisp, 43 degrees.  Chilly but not for long…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 Cherry Pickers
  • 10 Baby Arm Circles/ 10 Bakkards
  • 10 Seal Claps
  • 30 Apollo – “Oh, No’s”
  • 30 Snow Boarders
  • 20 Merkins

THA-THANG:
Parking Lot:  High Knees, Karaoke, Skipping, Bear Crawls, Lunges, Mountain Climber

Battle Buddy up, Grab a CMU and Slingshot to Everest, 15 Squats and catch your buddy to switch.

Everest:  Blockees with overhead press.  Partner runs halfway up Everest, does 10 Big Boys and then switch.  3 rounds

Slingshot back to the AO doing 15 dips while alternating.

MARY:

  • 15 Snow Angels
  • 15 Superman
  • 15 Toe Touches
    COUNT-OFF & NAME-O-RAMA

Tooth Fairy, Snitch, Rousey, Viagra, Crab-Legs, Hands, Hot Tub, Waffle House, Flashback,

CIRCLE OF TRUST/BOM:
Read a book over the Summer call the “Book Thief”.  It is written with the narrator as death.  Death takes the souls of everyone who has died.  Death is not angry, mean, or have any malice.  It is just his job to take souls once someone dies.  Every once in a while there is a soul that is so much lighter because that person has given most of themselves away in this life so there is not much to pick up and carry away. None of us gets out of the life alive.  Take the time to give yourself away in this life so you will be the lightest of souls taken to heaven.

“His soul sat up. It met me. Those kinds of souls always do – the best ones. The ones who rise up and say “I know who you are and I am ready. Not that I want to go, of course, but I will come.” Those souls are always light because more of them have been put out. More of them have already found their way to other places.”

Markus Zusak, The Book Thief

MOLESKIN:
Prayers for Viagra as he works with his group to buy toys for kids in low income areas and reach even more kids this year for Christmas.
ANNOUNCEMENTS:
Brolympics II on Nov 9th.

Food Drive this Month

CMUesday→CMUs-day

THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

THA-THANG:
Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie

Exercises:

  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
MARY:
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

COUNT-OFF & NAME-O-RAMA
20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
CIRCLE OF TRUST/BOM:
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
MOLESKIN:
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
ANNOUNCEMENTS:
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.

Let’s Make a (Bad) Deal

THE SCENE: Still way too warm for late September, daggummit!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x26 IC
TN Rocking Chair x15 IC
Asphalt Kissers x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd and back x15 IC
OHC x20 IC

THA-THANG:
Wouldn’t be CMUesday without CMUs! Head over and grab one.

Each corner of the parking lot has 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
Tricep Extensions/(Squat Thrust), 30/(45), Crawl Bear/(Inchworm Merkins)
Choices: Kept the Tri’s, Snitch switched the reps to 45 (groans all around), traded Crawl Bear for Inchworm Merkins (pushing CMU ahead)!

Station 2:
CMU Big Boys/(CMU Merkins), 30/(60), Twist Lunge/(CMU-icide)
Choices: Kept the reps and the exercise, but flipped over Twist Lunge to reveal the CMU-icide (suicide with CMU carry)

Station 3:
On the Shelf/(One-hand OHP), 30/(20), Pregnant Crab/(Blockee Broad Jump)
Choices: Kept On the Shelf, missed a reprieve by keeping the 30 reps. Nobody liked the Pregnant Crab idea… Until we found out what was on the other side.

Station 4:
Burpee Hop-Over/(8-Count Blocky Builder), 25/(10), CMU-icide/(Bunny Hop)
This one was the spirit-breaker. After the Blockee Broad Jumps, nobody wanted to touch the Burpees. But we ended up with the 8-Count Blocky Builders instead! 25 showing… Nobody brave enough to make the deal that would have cut the reps to 10. Let’s knock ’em out! Everyone happy to run the CMU-icide, so Bunny Hops remained hidden.

One lap completed! Time for another lap, this time with the excercise/rep combos that were NOT chosen last time:

Station 1:
Squat Thrust revealed. Only 30 since we did 45 last round… Snitch gets apologies from the PAX. Interminable Crawl Bear dragging the CMU.

Station 2:
Merkins on the CMU – 60 of ’em! That’s a lot… If you need a breather, take a mosey down the parking lot and back.

Had to call time halfway through Station 2… Back to the pile with the CMUs

MARY:
Flutter kicks x30 IC.
Cash out with LBCs OYO until time.
COUNT-OFF & NAME-O-RAMA
11 strong this morning. Welcome to Frat Boy from F3 Fort Mill!
CIRCLE OF TRUST/BOM:
Isaiah 1:18
“Come now, let us reason together, says the Lord:

though your sins are like scarlet,

they shall be as white as snow;

though they are red like crimson,

they shall become like wool.”

Most of the deals I offered today kinda sucked. Some just worse than others. And you didn’t know what you were going to get. God lays it all out there. Here’s His deal: Trade your sins for His righteousness through Christ!

MOLESKIN:
Pray for Helga’s family as he heads off to “play army” for a month!
ANNOUNCEMENTS:
Brolympics coming in November!

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer