F3 Knoxville

Tag: Herbie

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

SOGGY DOLLY DAY

  • THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
    THA-THANG:
    Run in Rain to Rock Pile
  • 20 Squats then grab coupon
  • Bernie w/ coupon up hill (squats til they all arrive)
  • Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
  • ALARMS (25 reps all except RUN)
  • Set 1:  Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
  • Set 2:  Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
  • Set 3:  Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
  • Run in pouring rain w/ coupon to rock pile
  • Run back to AO

MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST:    Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it.  As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quacken Burnouts

THE SCENE: Dark, quiet and ~45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
For the workout we spent all our time at the parking lot. Each set consisted of 4 exercises done for a set amount of time each then followed by another exercise

  • 1 minute of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a lap around the parking lot
  • 1 minute of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 30 seconds of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a sprint across the parking lot
  • 30 seconds of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 1 minute of Squat Jumps, Side Lunges, Sumo Squats and Jane Fondaes each, each followed by a jog across the parking lot

MARY:
Ring of Fire with Merkins to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Big Ball last Saturday about Sabbath and rest. The Sabbath was the most elaborated upon of the ten commandments and was first demonstrated by God in the creation account. Sometimes rest takes work since we tend to default to the easiest things, rather than the most satisfying. Also encouraged us to prioritize rest rather than waiting until feeling burnt out
ANNOUNCEMENTS:
Prayers for the Mend House and for Wilson’s daughter Peyton who is having tubes put into her ears next Thursday

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS: