F3 Knoxville

Tag: Interpol

11 doing ELEVENS

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
71 ℉ 95% 73 ℉ 6.2 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.  Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.

WARM-O-RAMA:

Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)

THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot.  On way, Burpeevators to 8.  (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)  I made this up.

Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs

MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds

COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:

Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:

ANNOUNCEMENTS:

Survive the Kraken

THE SCENE: Perfectly cool summer morning

WARM-O-RAMA:
Went through exercises for the day:

K-nerkins, R-eaching crunches, A-merican hammers, K-neel downs (prison getups), E-lbow to full plank (Catalina wine mixers), N-ewton’s cradle, and Kraken Burpees

THA-THANG:
Mosey up to football field

Starting on sideline work through 5 reps of each of the KRAKEN exercises; run to 1st hash marks and do 1 Kraken Burpee; run to 2nd hash marks and do 2 Kraken Burpees; run to far sideline and do 3 Kraken Burpees; run back to original sideline

Repeat multiple times adding 5 reps to KRAKEN exercises (@Trolley was working on 25 reps when we stopped)

MARY:
Mosey back to AO (stopped for 1minute of Rocky Balboas); Howling Monkey circle with added twist of running lap around circle when it was your turn to count; 1 more Kraken Burpee; and finished with 25 4-ct Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
8 HIMs and 2 with respect

CIRCLE OF TRUST/BOM:
Read lyrics from Casting Crowns song “Who am I”; Read from Psalm 8 & John 10; Reminded PAX of the Good Shepherd and those who know Him – He cares for you and is in pursuit of you.

Spinning Bear Mountain + Bleacher Mountain

  • Welcome – A hot 77 for 5:30am..
  • Warmup-  35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
  • Workout: 
    • Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl.  Sort of reminiscent of  https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators.  I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
    • Bleacher Mountain: (aka. 12 minute Bleacher AMRAP)  Run as many up and downs on the bleachers as you can in 12 minutes.  We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
  • WarmDown:  Ring of leg fire – Leg lifts in a circle facing out.  Each person runs around the circle tossing the legs down to the ground of the fellow HIMS.  Do another round of this but also through in some random burpees for a dash of chaos.  It was a hot mess – but fun!
  • Words:  Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be.  Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you.  God may or may not give you an encouraging word to share – it’s ok.  We are partnering with you and so is God.  This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance.  Trust in Him today.

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

Shoulder Day @ Shamrock

THE SCENE: Its starting to get Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the usual motivators from 7
Cherry Pickers
Tempo Merkins
Tempo Squats
Baby Arm Circles Forward & Backward

THA-THANG:
11’s were the theme of the day.  We went to the covered area near the church.  We used an open wall and columns in the covered area for the two locations.

Rd 1 wall e’s (single count)  (plank to feet on wall) and the opposite, plank to markin to hands on wall (single count)
Rd 2 Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
ab exercises called out by a pax in the circle followed by 10 merkins.  We left 10 minutes to hit these muscle groups hard.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ephesians 5 15-16
Proverbs 6 6-11
Ecclesiastes 11 4-6
Don’t be lazy, trust God
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.