F3 Knoxville

Tag: High-Heels

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.

THA-THANG:

Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
30WW
11s: Box Jumps and Derkins
30WW

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)
CIRCLE OF TRUST/BOM:

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
THEY WHO WAIT ON THE LORD SHALL RENEW THEIR STRENGTH;
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warmin’ up in here!

Warmorama

  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10

 Mary

  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!