F3 Knoxville

Tag: Hawkeye

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO – Interlaken

THE SCENE: Beautiful sky and temp..  Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER 

Praise the Lord for a great event this weekend.
WARM-O-RAMA:

Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins

THA-THANG:  Interlaken
Using a FIFO Sprint Train,  inter link (connect) the three lakes on campus.

While one person sprints to the next exercise station, the rest of the group does the current exercise in place.  When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station.  Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station.  It works best if we all stay in the same order.   Sprints are designed to be mostly on the straight aways and about 100 yards.  Exercises are:

  1. Plank hold.
  2. Leg lift hold.
  3. Squat Hold.
  4. Side Plank Star Hold.
  5. Elbows to Plank.
  6. In place Lunges
  7. Rainbow Drops
  8. Windmills
  9. Burpees
  10. Side-Raises
  11. Sizzor Kicks
  12. Flutter Kicks
  13. Windshield Wipers
  14. Imperial Walkers
  15. Bicycles
  16. Toe Touches
  17. Merkins
  18. Hello Dollys
  19. Squats
  20. Big Boy Situps
  21. Jumping Jacks
  22. Cross Toe Touches

MARY:

We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers.  Sprint race back to the AO.

COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV

Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25

Pride:

Tee It Up & Swing Away!

THE SCENE: 65, humid but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey

THA-THANG:

AO Parking Lot – Dora & Hills – one partner runs up the hill while the other partner works on

  • 50 Burpees
  • 100 Merkins
  • 150 Squats

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1

Clayton Performing Arts Center Overhang – 12 stations – HIMS went to each 1-2 times

  • 15 dips
  • 15 Carolina Dri-Docks
  • 40 calf raises
  • 10 lunges per leg
  • 10 shoulder taps (4 count)
  • 10 mountain climbers (4 count)
  • 10 box cutters (4 count)
  • 25 lil baby crunches
  • 15 flutter kicks (4 count)
  • 10 superman swim (4 count)
  • 15 curls each side (I brought my 25 lb dumbbells)
  • 20 bent over rows

COUNT-OFF & NAME-O-RAMA
9 HIMs & 1 Dog – Barnacle, Hawkeye, Neutron, Onesie, Pink Eye, Snaggletooth, Toto, Trolley & Booster
CIRCLE OF TRUST/BOM:

How many of you have hit golf balls at a driving range? When you have all or most of the balls, typically, we just let it rip. However, when the bucket is nearly empty, we start to focus.

We need to be like a soldier, an athlete and a farmer.  A solder is focused and purposeful.  An athlete is disciplined, committed and dedicated. A farmer has faith/hope because they are planting seeds to produce & sustain life.

God didn’t promise us an easy life but a meaningful one if we live through Him

If our life were like a clock and we were born at 7:00 a.m. and died at 11:00 p.m., on average, if you are:

20 years old, it’s 11:43 a.m. in your life

30 years old, it’s 1:17 p.m. in your life

45 years old, it’s 5:00 p.m. in your life

I turned 47 not long ago which means it’s after 5:00 p.m. in my life.

In life, we don’t know which day will be our last so we need to focus today and every day on what is important…make the call to a loved one, teach our kids lessons right away, be the person we want and need to be NOW.

We need to tee up that golf ball that we call life and focus every day or shot like it could be the last of our life!

TEE IT UP & SWING AWAY!!!

ANNOUNCEMENTS:

  • No workout at JUCO on Memorial Day, Monday, May 28 – We will go to the Asylum for a 21 Gun Salute workout that will end at the Veterans Cemetery.  Lakeshore Park is on Orchard Drive, Knoxville, TN 37919
  • Next Friday’s Q, May 26, is open as is the entire month of June – sign up today!

 

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.