F3 Knoxville

Tag: Kentucky

Dealers Choice at the Equalizer

THE SCENE: not as humid.  fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

  • Hearts = merkins
  • Diamonds = pull-ups (if at playground) or burpees
  • Clubs = flutter kicks (4-count)
  • Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace.  It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance.  On good days, we become proud and think God owes us.  On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ.  God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

Heavy B-Ball

THE SCENE: Still hot, still humid
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
THA-THANG:
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.

Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.

Mosey to the basketball court for a little game of Heavy B-Ball.

Heavy B-Ball: Performed some circuit training on the court with the following exercises.

  1. 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
  2. BBS
  3. 30lbs DB – Kettlebell Swings
  4. 60lbs Sandbag – Over the shoulder toss
  5. CMU – Overhead Press
  6. 30lbs Sandbag – Sandbag Slams
  7. 30lbs Ruck Plate – Curls
  8. Gas Pumpers
  9. Iron Mikes

We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.

Mosey back towards the Shovel Flag with the weights.

Completed one lap around the soccer field to cool-down.

MARY:
Doubtfire led some Imperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.
CIRCLE OF TRUST/BOM:

At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.
ANNOUNCEMENTS:
None?

Barbarian Mace montage

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH: 15

Tempo squat: 10

tempo merkin: 10

tempo elfs: 10

10 burpees

THA-THANG:

merkins from hell (max reps–> iso hold–> ecc merkin)

2 rounds of 3 sets of 4 exercises

set 1

  • Mace Barbarian Squat
  • kettlebell deadlift
  • burpee
  • SSH

Set 2

  • Mace joust
  • KB press
  • high bridge
  • RDL’s
    set 3
  • mace grave digger
  • KB row
  • bench dips
  • step-ups
  • pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
  • repeat
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    He has risen!

Ultimate Redemption

THE SCENE: Cool and around 40 degrees.  Won’t be many more like this for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20SSH on 4ct, Cherry Pickers x10, Tempo Squats x10 head to baseline 20 Rocky Balboa’s jog down and back, 20 more Rocky Balboa’s…
THA-THANG:
Mosey to lower parking lot, regroup and perform 20 4ct Hello Dolly

Mosey to Pier, Reps performed on pier 25 merkin, 25 squat, 25 calf raise, 25 LBC’s then run .25 mile loop…rinse and repeat 4x’s.

Mosey to Cardiac

Run up Cardiac with stops at every bend for 10 jump squats at each spot repeat 2x’s

Mosey back to AO

 

MARY:
Back at AO perform American thor’s, 25 hello dolly, 10 side crunch each side, Monkey humpers x10, and cash out with ATM’S.
COUNT-OFF & NAME-O-RAMA
7 beat the Tuesday gloom
CIRCLE OF TRUST/BOM:
Talked about preparation for Easter and the ultimate redemption story.  We are to celebrate the great gift that Christ has given us by dying for us.  As everyone was celebrating and captivated by the redemptive story of Tiger Woods winning the Masters, it pales in comparison to the thing we are to celebrate on Easter Sunday.  The Ultimate Redemption story.

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR