F3 Knoxville

Tag: Kentucky

The EKG

THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
THA-THANG:
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

Roy’s Birthday

THE SCENE: Cool at circle up…around 38 degrees.  We warmed up quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on 4ct then mosey to curb…10 tempo merkins, mosey to other side, 10 4ct plank jacks, mosey back, 10 baby arm circles front, mosey back, 10 baby arm circles back, mosey back…10 Imperial walkers on 4ct
THA-THANG:
Mosey to Circus Maximus.  Descending ladder that started out with 10 exercises then two laps.  Drop an exercise every time circuit is complete. Exercises were… (Oh, it was all done to Roy Orbison’s greatest hits to celebrate his birthday!)

  • Merkins
  • Dry Docks
  • Skaters
  • Peter Parkers
  • Jump Squats
  • Lunge
  • Plank Jacks
  • OH Claps
  • Burpees
  • Diamond Merkins

All done at 10 rep single count

Completed about 4 rounds then mosey to the cloud for some 11’s (dips and incline merkins)

Then an ab session of 20 4ct freddy mercury, 20 4ct flutter, and 20 4ct LBC’s

Mosey to bottom of baby everest for 3 trips up with 5 squats at the top each time.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bonhoeffer:

I can no longer condemn or hate a brother for whom I pray, no matter how much trouble he causes me.

If anyone should have a reason to hate or resent an enemy it was Bonhoeffer, who was arrested by the Nazi’s for opposing Hitler and refusing to incorporate Nazi teachings into his church.  He was executed for his resistance.  Christ calls us to pray for our enemies, and Bonhoeffer makes a great case that in doing so it changes our hearts towards them.  Pray for your enemies.

 

Leg Day

THE SCENE: Asylum…clear but chilly
F3 WELCOME & DISCLAIMER  

Lets do this thing

WARM-O-RAMA:
Cindy Gets Eaten by A Bear: partner 1 completes a round of Cindy( 5 table rows, 10 merkins, 15 squats) while partner 2 does the Bear Complex. Alternate for 10 minutes

THA-THANG:
Leg Day 2021 pyramid o pain

  • 10 pistols
  • 20 step ups
  • 30 weighted lunges
  • 40 weighted calf raises
  • 50 weighted butt touches
  • 40 sumo deadlift high pull
  • 30 back squats
  • 20 Bulgarian bench dips
  • 10 pickle pounders

RInse and repeat

MARY:
Circle Merk to the Crue

Bring Sally Up squats
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jeremiah 2:13

God is waiting patiently for us. With Living water.  All we would ever need.

We…I…need to stop building our own cisterns that hold our own water. They will crumble and all will be lost.

Christ is right there for us. Always. If you seek him

MOLESKIN:
prayers for our community and especially for Safe Haven
ANNOUNCEMENTS:
Gibbler no longer smells

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven