F3 Knoxville

Tag: Mayberry

With vs. For

The Scene: 41 Degrees, crisp and cool

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)

The Thang:

Mosey to tennis court:

DORAS-
100 Burpees
200 LBC
300 Merkins

50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2

Mosey to “pee rocks”:

50 curls/2 overhead runs in 2 lines

Mosey to Lake Trail:

30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU

Mosey back to AO

Finished with 10 Merkins

Ab-O-Rama

Name-o-Rama

The Share (BOM):

Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.

It was a great morning and the 25 strong pushed it and got better!

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!

A rope, pee rocks, and a VQ

SCENE: 21, clear and cold

Welcome and Disclaimer

Warm-o-Rama

Jump rope Tabata 8 rounds

The THANG

Bermuda Triangle with Pee Rocks

1st station 20 reps curls

2nd station 20 reps overhead press

3rd station 20 reps triceps

Mosey to the upper parking lot

Double dutch DORA

Groups of 3, #1 guy jumps rope, #2 runs, #3 completes reps of DORA

100 BBS

200 Merkins

300 Squats

Mosey to the Pav-a-lon

3 groups alternating

Pull ups, Dips, and Lunges

Mosey to the AO

Name-o-Rama

BOM

“It is hard to succeed when you keep beating up on yourself.  Understand that you are on a journey, and part of that journey requires failure, struggle, and pain.  So when you find yourself experiencing hard times, instead of criticizing yourself, see it as part of the process and stepping stone towards your goal.”  -Justin Su’a

Excellent prayer to start the day by brother Junk.

 

 

That took some planning

The Scene: 39 degrees, moist like a nice bunt cake

F3 Welcome & Disclaimer

Warm-O-Rama:
SSH x20, 10 merkins
Baby arm circles x 10 F&B, 10 merkins
Inchworm-burpees 10
Little of this and little of that

Tha-Thang:
Mosey to bottom of hill at entrance to tavern parking lot w/CMU
(8’s)
7 burpees on bottom
1 Ratchet squat w/CMU
Take CMU w/you up hill and down
Plank/merkins when finished

F3 Logo
Follow Q and Mosey in single file line w/CMU thru cones, change carry position on command. (Overhead, curls, presses)… repeat but faster.

Mosey to TOP of Matterhorn w/o CMU
mosey to Pavalon.
10 pull ups, 10 dips, 10 Squats x 3
Mosey to CMU presses and curls till 6 catches then to AO

Mary:
Circle of pain!
Each pax says exercise and #

BOM:
“Planning”
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
‭‭Jeremiah‬ ‭29:11‬

Our plans usually don’t work out exactly the way we want them to.  How many of us have had a grand idea of something and had it all planned out in our head or even on paper only to see it change completely when we try to execute it. …But what we don’t realize is that God’s plan is not always our plans. It may seem frustrating and even painful but Gods plan is so much greater than we can even grasp.  e.g. Relationships, work etc.  …So next time that we have something bust up our plans, we need to know what plan IS solid. HIS plan for us.

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”

 COP

  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!

Abs:

    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 

COT

Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!