F3 Knoxville

Mix it Up

THE SCENE: Perfect; 60 degrees and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good mornings IC x 8
Harry rockets IC x 15
Merkins IC x 10
THA-THANG:
Mosey to the 05 lot:
Partner up (similar size):
Using the parking lot rows, alternate wheel barrow and buddy carry to the end.  Circle back for the six
Mosey to the coupon pile.
Curls IC (all together on the Q’s up) x15
Rifle carry to stadium hill
What’s the groups average age – response 39….
39 of each and then bear crawl to the top with 2 burpees at the top (avoid the skunk)
  • curls
  • jump squats (no coupon/CMU)
  • Tricep extension or skull crushers
  • Thrusters

Curls for the six… then all together 39 rows (single arm preferably)

Back to the “wall”….

Rock-a-bye Baby (x5) – People’s chair with a rock, block or any other heavy object. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head.

Balls to the wall for each PAX count to 10

Mosey back to 05 lot. Line up and then… run to first line, lunge to second and then burney back.  Increase the run by one each time (to three).

Jailbreak back

MARY:
Xs and Os IC x 15

Dealers choice – Archie (American Hammers), Booster (Hello Dolly), Mailbox (Heals to Heaven)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout. The goal was to get us out of our comfort zone a little.
Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.
What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids
The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.
Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…
Matthew chapter 4
Jesus, God’s son is the trustworthy one
On the heals of fathers day, this hits home to me because those unexpected calls have caused me to hesitate…which to me has seemed like a failure in grasping His plan for me and our family. However, he’s trusting in me to care for his children and I hope that I can be the father and the example that they need

MOLESKIN:
ANNOUNCEMENTS:
Continue to fill the calendar and don’t hesitate to switch it up if someone wants the Q (i.e., VQ).

Convergence on Jul 02 at JUCO

Motor City Shuffle Away From Pride

THE SCENE: Humid but Beautiful Day

F3 WELCOME & DISCLAIMER ✔

WARM-O-RAMA:
Inchworm, Tennessee Rock’n Chair, LBACF, LBACB, Rocky Balboa

THA-THANG:
Line up along the southside curb of the AO Flag parking lot. Time to introduce the Motor City Shuffle!

Make your way across the lot utilizing the following sequence of exercises: Lunges x2, Burpee Broad Jump x1, Merkins x 5, Plank Jacks x 5, Frog Jump x1.  Fun!

Mosey to Larger Student Parking lot.  Six stations spread out across the lot and marked by cones with an exercise at each.  Battle Buddies pick a cone to start at.  PAX perform the exercise at the cone for 45 seconds.  When the Q calls it, switch to the next station, rotating in a counter-clockwise fashion. AMRAP. Exercises:

Cone 1 : Hand Release Merkins

Cone 2: Jump Squats

Cone 3: Flutters

Cone 4:  Round the Clock Merkins

Cone 5: Iron Mikes

Cone 6: Australian Snow Angels

Mosey back to AO Flag parking lot.  Complete one more round of the Motor City Shuffle, traveling back across the lot.  Woof!

MARY:
Nolan Ryans in cadence x10 each side

COUNT-OFF & NAME-O-RAMA
7 strong

CIRCLE OF TRUST/BOM:
This month most of the world celebrates “Pride Month.”  The truth is, there is not one verse in God’s word that celebrates or exalts pride in ourselves for anything.  This is especially true for celebrating pride in any sin that He considers an abomination, evil, not worthy of His kingdom, against His created order, and disastrous for not only the people engaged in it but those around them impacted by that sin. In fact, the Bible continually states that God despises pride and exalts humility. I came across a recent post by a brother in F3 Nation that I read to the PAX concerning a heart that desires humility. This is a tough attribute to cultivate and one I believe can only truly (in a way that glorifies God) be done with the help of the Holy Spirit.  My aim is to be more like the below, with His help.  I need all of you to hold me accountable.  Let’s celebrate humility and not depravity.  Imagine how different out world would be if every man across the planet sought to cultivate the kind of heart expressed here:

MOLESKIN:
Kudos to Vonnegut for making it back out after his first beatdown on Monday.

ANNOUNCEMENTS:
Convergence July 2