F3 Knoxville

Tag: Land-O-Lakes

Business is just another form of Laziness

The Scene: 55 degrees, perfect conditions

F3 Welcome & Disclaimer

The Thang:

5:30 COT

  • Cherry Pickers X 12
  • Arm circles forward and backwards X 12

Mosey to Everest- Get in groups of 3. 1 partner at top, 1 at the bottom and 1 running in between carrying CMU

    • Partner on bottom does squats
    • Top: DORA 100 merkins, 200 LBC’s, 300 Flutter kicks
  • DORA 100 Merkins, 200 Shoulder press w/ CMU

Mosey back to parking lot

Circle up

  • Captain Thor
  • Flutter Kicks

Count-O-Rama: 25

Name-O-Rama

BOM: Business is just another form of Laziness

Do things that matter and have a lasting impact.

WAtch OUt FOr THat POle

THE SCENE: 40 and clear

F3 Welcome and Disclaimer

THE THANG

Side Straddle Hop ICx20
Belly Merkins ICx15
Baby Arm Circle ICx15
Tempo Squats ICx15

Route 66 on World’s Fair Park
We ran a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Squats
Round 3: Merkins
Round 4: Big Boy Situps
Round 5: Carolina Dry Docks

Mosey to the Big Ball stairs.
Calf raises ICx15
Toes in calf raise ICx10
Toes out calf raise ICx10
Squat jump every other stair all the way to the top.

COT Number off and Name-O-Rama (1 FNG!)

BOM
“Whatever you do, work heartily, as for the Lord and not for men,” Colossians 3:22-23 ESV

Red Writer said that he is a recovering people pleaser. He talked about how part of being a H.I.M. (High Impact Man) is rejecting passivity. It’s easy for us as men to either check out of the mundane things or shrink back from the things that make us feel intimidated, pressured and afraid. But as men we must refuse to be passive and live our life on purpose and with greater purpose. That greater purpose is always found when we lift our heads up out of our boredom and stress, and see that we have a Heavenly Father and His gaze is always on us. He sees our weakness, he sees our frustration, he sees our fear; and He still loves us. His gaze and his unconditional love is the fuel that drives us in the mundane and the stress, to stay engaged and reject passivity.

“I always feel it well just to put a few words of prayer between everything I do” -Spurgeon

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

Stretch:
• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
• MARY:
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama

BOM:

– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!