- Welcome
- Summer is awesome in the rain.
- Warmup
- Low wide slow squats
- Tempo Merkins
- Long Lunge (in Plank) stretch
- Workout
- Mosey to Cedar bluff
- In a line facing the brick wall (The Burpee Rail)
- Do a side Lunge (towards downhill)
- Do a burpee
- Hop over the wall
- repeat until end of wall.
- In a line facing the next wall (The Irken-Dip Rail)
- Do an slow Irken (Incline Merkin)
- Roll over and do a dip
- Roll over (in same direction) do an Irken
- repeat until end of the wall.
- In a line facing the next wall (after mosey there)
- Do a wide low lunge (to the left)
- Do a long stretching step up.
- Do a wide low lunge on the wall edge.
- Do a long stretching step down.
- repeat until end of wall.
- At final wall (mosey a few yards to get there)
- Kick up to a handstand support your feet on the wall.
- Side step while in handstand as far as you can then kick down.
- Repeat until at the wall end.
- Warm Down
- In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
- 30 Flutter Kicks
- 30 Mountain Climbers
- 30 Freddy Mercuries
- Wrap Up
- Marriage is tough. Huge prayer for all those involved with it. Nuff said. Basically I’m not at liberty to put in writting what was shared in person.
Tag: Mermaid
11 doing ELEVENS
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 71 ℉ | 95% | 73 ℉ | 6.2 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional. Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.
WARM-O-RAMA:
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)
THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot. On way, Burpeevators to 8. (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.) I made this up.
Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs
MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:
ANNOUNCEMENTS:
Choose Your Own Adventure
THE SCENE: Warm & Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward/Backward
Cherry Pickers
Windmills
10 burpees (5 for each person that was late)
THA-THANG:
Today was a choose your own adventure day!!! We moseyed to the pull up bars and did 15 pullups each followed by 5 burpees.
Betty was next, he took us to the columns by the church where we did 8’s. Dirty hookups & lunges. We did 5 burpees each.
Anchorman had us mosey to the steps at Cedar Bluff Primary School where we did 5 rounds of 10 merkins and a stair climb in between. We did 5 burpees each.
Jitters was next and we did 50 LBC’s followed by 5 Burpees.
Then it was Jenner’s turn. We did 50 squats followed by 5 Burpees.
Honeydew was next, and we ran to the CMU pile where we did 21’s. 7/7/7 versions of a curl. We also did tri extensions, and bench press, all followed by 5 burpees.
Judge Judy saved the “best for last”, and we did 10 blockees, 8 blockees, and 6 blockees.
We moseyed back to the AO, where we added our 5 burpees.
Total Burpees 69 each
MARY:
25 LBC’s and a Judge Judy led round of pickle pounders
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
This Holiday is about freedom. There was a price for freedom, and many before us laid down their life so that we can make good/bed decisions. We all made choices today and led the workout. I encountered a group of PAX in F3 Low Country last week on vacation doing 25 burpees a day, each. They have PAX who was diagnosed with Breast cancer, and although treatable, it was a reminder to them to take their health seriously. They are doing 25 burpees a day as a reminder to get checked or seen by a doctor, and to not those things off. Today we did burpees as a reminder to do the same.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
SIGN UP TO Q
Survive the Kraken
THE SCENE: Perfectly cool summer morning
WARM-O-RAMA:
Went through exercises for the day:
K-nerkins, R-eaching crunches, A-merican hammers, K-neel downs (prison getups), E-lbow to full plank (Catalina wine mixers), N-ewton’s cradle, and Kraken Burpees
THA-THANG:
Mosey up to football field
Starting on sideline work through 5 reps of each of the KRAKEN exercises; run to 1st hash marks and do 1 Kraken Burpee; run to 2nd hash marks and do 2 Kraken Burpees; run to far sideline and do 3 Kraken Burpees; run back to original sideline
Repeat multiple times adding 5 reps to KRAKEN exercises (@Trolley was working on 25 reps when we stopped)
MARY:
Mosey back to AO (stopped for 1minute of Rocky Balboas); Howling Monkey circle with added twist of running lap around circle when it was your turn to count; 1 more Kraken Burpee; and finished with 25 4-ct Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
8 HIMs and 2 with respect
CIRCLE OF TRUST/BOM:
Read lyrics from Casting Crowns song “Who am I”; Read from Psalm 8 & John 10; Reminded PAX of the Good Shepherd and those who know Him – He cares for you and is in pursuit of you.
Spinning Bear Mountain + Bleacher Mountain
- Welcome – A hot 77 for 5:30am..
- Warmup- 35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
- Workout:
- Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl. Sort of reminiscent of https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators. I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
- Bleacher Mountain: (aka. 12 minute Bleacher AMRAP) Run as many up and downs on the bleachers as you can in 12 minutes. We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
- WarmDown: Ring of leg fire – Leg lifts in a circle facing out. Each person runs around the circle tossing the legs down to the ground of the fellow HIMS. Do another round of this but also through in some random burpees for a dash of chaos. It was a hot mess – but fun!
- Words: Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be. Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you. God may or may not give you an encouraging word to share – it’s ok. We are partnering with you and so is God. This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance. Trust in Him today.