F3 Knoxville

Tag: Lillydipper

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Blood, Sweat and Tears of Pele

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and Little of That
THA-THANG:
Mosey to parking lot across the street and next to ball field entrance.  Each man gets a partner.  There will be sets of bricks on one end of the parking lot.  Partner 1 will take bricks and run across parking lot.  He will perform ten mini-man makers at the other end of the parking lot, then run back.  Partner 2 will be doing exercises listed below.  When Partner 1 returns, he hands off bricks so that Partner 2 can run across the parking lot and do the ten mini-man makers.  Then partners switch again and do the next set of exercises.  The exercises are:

  1. Hello Dollies
  2. Big Boy Sit Ups
  3. American Hammers
  4. Baby Crunches
  5. Bicycle Kicks

Return bricks to curb.

Mosey up hill to the perimeter trail.  Everyone will do 20 Box-Cutters in cadence.

Mosey to bottom of Cardiac Hill.  We will go up and down hill two times.  We will do the following exercises each time:

  • At bottom of hill:  20 Hello Dollies (4 count)
  • At first turn:  20 flutter kicks (4 count)
  • At second turn: 20 decline merkins
  • At benches:  20 bench raises

Mosey to playground.

We will do elevens, starting with ten bench jumps and one Big Boy with legs on bench and butt on ground by bench.  After the elevens, we will do the following on the playground:

  • Planks with right arm, left arm, right leg and left leg raises.
  • 10 Pickle Pounders (4 count)

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven fine men, no FNGs.
CIRCLE OF TRUST/BOM:
The brothers of F3 certainly take the phrase, “Iron Sharpens Iron” to heart.  I can think of many ways that this old man has been sharpened by my brothers:

  • Pinto and Hooker bringing me out for my first workout and the encouragement I received from them afterwards, when I was barely breathing.
  • Zygote, whom I didn’t know until that first workout, circling back to run with me, letting me know it is ok to modify and that I was doing just fine.
  • Edit and Dimples, a few months later, bragging on how much I was improving.
  • Crawdad, partnering with this old man on workouts and calling me “a beast.”
  • Abscess, pushing me on, worrying about the time I almost lost an ankle in a hole in the ground, and pointing out holes for me.
  • Only last Saturday, when I was in last place in P-Nut’s Sea Biscuit, having Doubtfire circle back to do some of my exercises for me and run the last lap with me.
  • Getting smiles, hellos, and encouragement from all of you brothers every time I come out for an F3 workout.  This brotherhood is awesome.  I am Sharper because of each of you.

Nickel, Dime,Quarter Perimeter Run

THE SCENE: Cloudy, high forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Little Baby Arm Circles to Wide Arm Circles Forward, 15 Little Baby Arm Circles to Wide Arm Circles Backwards, 10 Cherry Pickers

THA-THANG:
Pick up one set of bricks per four men.  Mosey to the 0.0 mile marker on the perimeter trail.  Do 15 Hello Dollies in cadence.  Next, we start the “Nickel, Dime, Quarter Perimeter Run.”  Someone must be carrying bricks each quarter mile and will pass the bricks off at the quarter mile.  We will run around the entire perimeter trail, stopping at each quarter mile marker to do the following exercises:

  • 5 Burpees (the nickel)
  • 10 Merkins if at an odd mile marker (e.g., 0.25) or 10 Big Boys if at an even mile marker (the dime)
  • 25 Big Boys if at an odd mile marker or 25 Merkens if at an even mile marker (the quarter).

The last man reaching each mile marker should run on through to the next mile marker without doing the exercises.  In that way, he will not always be the last man to a mile marker.

We will finish when we have returned to mile marker 0.0.

Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Four men.
CIRCLE OF TRUST/BOM:
Before going into Jerusalem to be crucified, Jesus prayed on the Mount of Olives.  He asked his disciples to pray as well.  When Jesus had finished his own lengthy prayer, he returned to find all of his disciples sleeping.  He told them to awake.

We often are guilty of “sleeping” before our God, not being aware of His presence, of the miracles that occur around us, of how He may be wanting to speak to us in our everyday activities.  We need to be awake to these miracles, these whispers, these opportunities.  Throughout our days, we can enhance our own “awareness” by asking, “What is God trying to show me here, what might God be saying to me now?”  We can even do this in times of hardship.  God wants us to hear Him, even at times of suffering.  Be awake for His voice, His presence, His love.
MOLESKIN:

ANNOUNCEMENTS:
Beer Run Workout this Thursday at Asylum PM.  We will go out for beer together at Abridged Beer Company after the workout.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

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.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

The Magnificent Seven

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk.  Run around parking lot stopping to perform the following exercises at each cone:

  • Cone 1:  20 Jump Squats
  • Cone 2:  20 Big Boys
  • Cone 3:  20 Shoulder Taps, each shoulder
  • Cone 4:  20 Imperial Walkers, each leg
  • Cone 5:  20 Smurf Jacks
  • Cone 6:  20 Merkins
  • Rinse and Repeat

Mosey to Outdoor Chapel.  Find partner.  While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises:  Decline Merkins with feet on stage.  Box Cutters on non-stage end of chapel.  Then partners switch and Partner 1 does one of the two exercises.  The partners switch and Partner 2 does the exercise he didn’t do the first time.  Then partners switch and Partner 1 does that exercise.  Rinse and repeat.

Mosey to Serpentine Sidewalk.  Bear Crawl to first light, run next four lights.  Bear Crawl to sixth light, run next four lights.  Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail.  Then run back to starting place, sweeping those who haven’t finished yet with you back to start.  Do the same thing but with hops instead of bear crawls.  Finally, do the same thing but with lunges.  End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill.  Do 20 Hello Dollies at start of Cardiac Hill.  Do 20 Bicycle Kicks at First Turn.  Do 20 Carolina Dry Docks at Second Turn.  Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers.  20 Pickle Pounders.  Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe.  For example, many will gripe about the weather today (too cold, hate the snow, not enough snow).  Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us.  We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS: