F3 Knoxville

Tag: Kentucky

Fog-o-Rama

THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Cherry Picker x8

Windmill 4CT X15

Tempo Merkin x10

Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest.  Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.

Pick a rock

1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile

2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile

3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile

4.  Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six

Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4

Mosey Back to AO

Cash out at AO with some ATM’s

MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:

Being an example for Christ in what we do and how we react.  We are constantly faced with decisions, obstacles, and trials.  They are inevitable.  It’s part of living on this side of heaven.  Though we can’t stop these things from happening, we can control how we react to them.  Challenge of showing Christ through our circumstances.  Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.

 

.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bringing Balls to the Wall

THE SCENE: 72°F, Muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Baby Arm Circles Forward x15 (IC)
  • Baby Arm Circles Backward x15 (IC)

THA-THANG:

Mosey to the Pavilion

Balls to the Wall and wall sits 30 sec, 60 sec (2 rounds)

 

11s- Bench pull-ups and squats

 

Mosey to the short hill near the SP

11s Scorpion Dry Dock –> Squats

 

Mosey to rock pile near Admin Building

Thrusters to the song: Flowers, by Moby

 

Mosey to Everest

7s American Hammers (4ct) –> Derkins (didn’t complete before time ran out)

 

COUNT-OFF & NAME-O-RAMA

Kentucky, Crab-Legs, Snitch, Waffle House, Flanders, Archie (QIC)

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.

Declare who you will follow!

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

Coupon Escalator

THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop x20
Imperial squat walker x10
Cherry Pickers x10
Baby arm circles x10
Baby arm circles back x10

​
THA-THANG:

Grab Coupon and mosey to lower lot.
Escalator
Stop 1- 5 Hand release burpees
mosey towards cardic
Stop 1.5 – 40 coupon squats while
Stop 2- add 10 rows & curls at the top of cardiac
mosey to upper lot
Stop 3 – add 15 hand release Merican’s
Mosey to bottom across from the playground
Stop 4 – add 20 on a 3 cnt or 40 lbc’s (with or without coupon)
Mosey to end of bottom
Stop 5- add 25 froggy squat(jump squat)
Reverse escalator removing an exercise each time back to AO

​MARY:

Ring of Fire Captain thor’s boat ride
Pax hold boat or canoe while waiting your your turn for captian Thor

​COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:

Words are important. Be mindful of the impact your words have in all situations.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.

​
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel

Your words are powerful. With kind and encouraging words, you can change a person’s day – or even their entire life.
Proverbs 10:11-20
Speak words of love
Your words have the power to bring great blessing: ‘The mouth of the good person is a deep, life giving well’ (v.11a, MSG). But words can also do a great deal of harm: ‘The mouth of the wicked is a dark cave of abuse’ (v.11b, MSG).
Words have the power to destroy relationships: ‘Hatred starts fights’ (v.12a, MSG). On the other hand, they have the power to heal relationships: ‘But love covers over all wrongs’ (v.12b). ‘Love pulls a quilt over the bickering’ (v.12b, MSG).
Control of the tongue is vital. ‘When words are many, sin is not absent, but the wise hold their tongues’ (v.19). Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’
Throughout this passage, the writer of Proverbs contrasts ‘the mouth of a fool’ (v.14b) with ‘the mouth of the righteous’ (v.11a). One speaks words of hatred (v.12a). The other speaks words of love (v.12b) and wisdom (v.13).
Words of hatred (v.12a) lead to violence (v.11b), dissension (v.12a), ruin (v.14b) and spreading slander (v.18b).
Words of love (v.12b) are a fountain of life (v.11a); they cover over ‘all wrongs’ (v.12b) and are ‘choice silver’ (v.20a). If someone has offended you, don’t return the offence. It is said that holding a grudge is like letting someone live rent free in your head. Instead, return hatred with love. Speak well of the other person even behind their back and you may find that your love puts an end to the bickering and heals the relationship.

​

The Hills Are Alive…

THE SCENE: Cloudy, a bit on the humid side…about 70 degrees.  Good morning to get after it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct., 20 Windmill on 4ct., Cherry Picker x10, Baby Arm Circle front and Back x8, Lap around A/O x2
THA-THANG:
Mosey to top of Cardiac, perform 25 reps of Merkin’s at top, 25 at curve 1, 25 at curve 2, and 25 at bottom then run back up to top.  100 reps total…Then perform the same routine with squats, DD’s,  and LBC’s.  When complete flutter kicks till 6 is up.

 

Mosey back to A/O but not done yet!  4 corner workout with same 4 exercises as on cardiac.  Corner 1 Merkin x15, Corner 2 Squat x15, Corner 3 DD’s x15, Corner 4 LBC’s x15, then run up little hill…rinse and repeat until time called.

MARY:
Dose of American Hammer’s x20 on 4ct and then 2 min plank hold (1 min in regular plank, 30 sec right hand in air, 30 sec left hand in air) Recover…
COUNT-OFF & NAME-O-RAMA
Big Tuesday crowd! 18 PAX came out to get better… Wouldn’t let me tag Petro, or Thread Count so shout out to u both

CIRCLE OF TRUST/BOM:
Word today was on Anxiety and how it is present in all our lives and how God calls us to be anxious about nothing but instead pray about everything.  That we are constantly under attack by the things of this world and that we must always be re-calibrating our minds like Philippians 4:8 instructs us “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.”  An awesome word from Paul who had every reason to be anxious and worried about his future when he sat in shackles in prison.  Instead, he saw his state as a way to praise and spread the kingdom.
MOLESKIN: