F3 Knoxville

Tag: Mayberry

Succeed as bad as you want to breathe

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those

->Mosey to the rock

Pair runs to the rock while the pax does a workout

-> Mosey to speed bump

THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats

Mosey to the Rock

Plank (every ten seconds someone start run up to rock)

Tweet-E’s turn or Pee Rock workout

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.

I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness

MOLESKIN:

ANNOUNCEMENTS:

Zombocalypse

THE SCENE: Hot. Humid. Perfect for taking on the walking dead!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH – 4 ct, IC
Little baby arm circles – 4 ct, IC
10 forward
10 reverse
10 tempo merkins
6 x 4 ct, 4 x 8 ct
5 Cherry Pickers
10 tempo squats
6 x 4 ct, 4 x 8 ct
10 Imperial Walkers – 4 ct, IC

THA-THANG:
All workouts were 3 rounds of AMRAP with 1 minute of work and 15 seconds recovery.

Indian run to bleachers
Dips
Box jumps
Derkins
Boat Canoe

Indian run to upper lot
Iron mikes
Easy ups
Wall squats
Freddy Mercurys

Indian run to upper field
Hi/low plank
American hammers
Jump squats
Hello Dollys

Mosey back to AO

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

CIRCLE OF TRUST/BOM:
After this and most workouts, I do feel like the living dead.  And there are always times that my muscles are on fire.  And these made me think of the first few chapters of Revelations that my Bible study group is going through right now.  Jesus gives some very stern warnings to the churches of the time which, in all honesty, scare me.  Revelation 3:1 “To the angel of the church in Sardis write: These are the words of him who holds the seven spirits of God and the seven stars.  I know your deeds; you have a reputation of being alive, but you are dead.”  He tells the church in Laodicea, “I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!  So, because you are lukewarm – neither hot nor cold – I am about to spit you out of my mouth.” Rev 3:15-16

How many of our churches today have a reputation of being alive, but are actually spiritually dead?  How many Christians?  Dare I say, how many of us?  How many are lukewarm and are about to be spit from the mouth of our Creator and Savior?  And let me clarify, the Greek word used here for “spit” is literally vomit.  How many are so detestable to our Maker that we will literally make Him vomit us from His presence?  This is more than a warning.  This is a wakeup call!  The time is now!  If you’re not working for the Kingdom and His glory, you’re dead inside.  Even if others look at you and think you’re alive, if you aren’t bearing fruit, you’re dead.  And you need to wake up.  If you are lukewarm or even cold, get hot!  Set yourself ablaze with the Spirit!  Find someone to help you.  And then, start more fires!  Go out and set other souls on fire for Christ!  This is the only way that we can save our souls and this is the only salvation for our world!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting gently used clothing for Mend House
F3 Work Day at Mooreland Heights Elementary, Aug 8, 0845

Hello my name is Kraken

THE SCENE: upper 60’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches

THA-THANG:

Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.

MOLESKIN:

ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?