F3 Knoxville

Tag: Junk

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:
SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!

Reverse Sea Biscuit

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

Cherry Pickers

Rockettes

Mosey to the track across Northshore

THA-THANG:

10 Burpees, 10 merkins, 10 squats then run a lap

15 burpees, 15 merkins, 15 squats, then run a lap

increase number or reps by 5 then run a lap.  Once you hit 30 reps start reducing the reps by 5 after each lap.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

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.

The Crippled Krakken

THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG

Ten stations

25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min

  •  Overhead sandbag sumo squats
  •  Sandbag cleans
  •  Dumbbell curls
  •  Tricep extensions
  •  Overhead press
  •  Goblet squats
  •  CMU rocky balboa’s
  •  Slam ball
  •   Dumbbell Merican  rows
  •  45 pounds flamingos

When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.

MARY:
Who needs washboards when you’ve got pipes?

COUNT-OFF & NAME-O-RAMA
10 PAX

Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!

Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage.  About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I  had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.”  Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations.  It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
‭‭1 Peter‬ ‭5:8‬ ‭ESV‬‬
http://bible.com/59/1pe.5.8.esv

MOLESKIN:
Great, cold work!

ANNOUNCEMENTS:
None

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS: