F3 Knoxville

Tag: Herbie

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS:

Just one more

THE SCENE: Cool 36’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 30

2burp

SSH 20

2burp

SSH 10

2burp

tempo squats

tempo merkins, merkins in cadence,

over head clap, seal clap
THA-THANG:
Planter boxes, 11s dips /derkins

run to the Football Field,

300s partner style

300 merkins/plank

300 BBS/flutter kicks

300 squats/al gore

 

MARY:
Abs of pain

100 flutters/75 bicycle/50 gas pumps/25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
    THA-THANG
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

MARY:
Partial walk like Egyptian

COUNT-OFF & NAME-O-RAMA
10 HIMS, Arod is in included, Not in tags
CIRCLE OF TRUST/BOM:
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.

If you’re legs work, then you didn’t

THE SCENE: Cool, not cold with a little bit of drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x ??? , Toy Soldiers x 20, Chinooks x 15 both ways, ISW x 15
THA-THANG:
Field of Dreams x 2 rounds

  • 1st base was squats then mtn climbers
  • 2nd base was merkins then bbs
  • 3rd base was lbc then plank jacks
  • home was 20 burpees then 20 man makers

Then we partnered and P1 did Iron Mikes while P2 Bernie Sanders 50 yards then lunged back.  Modified exercises for time slightly.  BBS, then squat jumps.

MARY:
Mosey back to AO but no time left.  Recover Recover

CIRCLE OF TRUST/BOM:
Lead your kids to Jesus by example, not by pressure.  Kids know when they are being pushed or pressured to do something.  Don’t force Jesus into their lives, the have to WANT him in their lives because they see him in OUR lives!

Here comes another 12 days of Christmas!

THE SCENE: Mid 40s and clear. Perfect Sweatin’ Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct) IC x 12; Tie Fighters (BAC in lunge position), both directions x12
THA-THANG:
Mosey to Gresham Elementary for a little 12 days of Christmas. We do ascending exercises, with runs in alternating directions between the verses.  Christmas lights were up (though the little lights weren’t twinkling)

  • 1st day of Christmas: Burpee
  • 2nd day of Christmas: Shoulder Taps (4ct)
  • 3rd day of Christmas: Box Cutters (4ct)
  • 4th day of Christmas: Jump Squats
  • 5th day of Christmas: Tempo Merkins
  • 6th day of Christmas: Hello Dollys (4ct)
  • 7th day of Christmas: Smurf Jacks (4ct)
  • 8th day of Christmas: Carolina Dry Docks
  • 9th day of Christmas: Flutters (4ct)
  • 10th day of Christmas: Squats (4ct)
  • 11th day of Christmas: Overhand claps (4ct)
  • 12th day of Christmas: 8 count Bodybuilders a/k/a Man Makers

MARY:
No Mary.  That is one long Christmas Carol.  So we slowsied back to the AO and circled up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are in the 2nd week of Advent.  It is the week of Faith.  The first week was the week of Hope.  The perfect bible verse encompassing each of these concepts is Hebrews 10:23: “Let us hold unswervingly to the hope we profess, for he who promised is faithful.”

I also re-watched the movie “Wall Street” and enjoyed this quote from Hal Holbrook: Man looks into the abyss.  There’s nothing staring back at him.  At that moment, Man finds his character.  And that is what keeps him out of the abyss.”  How does Man find his character?  Through Hope and Faith.
MOLESKIN:
Prayers for Dr. Feelgood’s mother in law and family as they determine the path forward after another diagnosis of a recurrent cancer.  Also, prayers to uplift our kids and school staff (teachers, aides, etc) as the ongoing COVID crisis has pushed everybody to the limit.
ANNOUNCEMENTS:
I didn’t announce it, but please sign up in the coming weeks for the Asylum CSUAP on Jan. 30.