F3 Knoxville

Tag: High-Heels

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

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.