- Scene: 28degrees of misty mountain madness – ie. Cold and dark
- Intro: Welcome to the Jungle
- Warmup:
- high knees + burpees ( ~20 )
- Side straddles parking lot lengths.
- Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
- Workout:
- Single file line of HIMs facing the hills – arms width apart.
- 1. Do a burpee
- Bear crawl up the hill
- Do a burpee
- Reverse bear crawl down the hill.
- Do a burpee (and back down to plank)
- Hold plank waiting for 6.
- 3 Plank Shuffles to left
- Repeat until time runs out – progressing to all hills on campus.
- In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
- We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
- Circle of Trust / Ball of Man
- Sharing struggles, psalm 38 & 39 are brutal. Raw, gritty. Such is life. Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do? Life and death on the line with Covid. Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle. It ain’t pretty. I’m not pretty. Forgive me for my mess. Please forgive me for my anger. Thank you for suffering with me today. You are my brother!
Tag: Mermaid
Weather Advisory
The Scene
36 degrees and wet
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Motivators from 8
Squat to kneel and back up (6-count)
Hairy Rockettes
Cherry Pickers
Ankle to hands
Tha-Thang
Curb on CMU Mosey Way
Squat to curb tab
Hold Session 50 seconds of work 10 seconds of rest
Single Arm Hold -L
Single Arm Hold -R
Hollow Hold
Plank Hold
Glute Bridge
Side Plank -R
Side Plank -L
50-40-30-20-10
Seasaw lunge
CMU Curl Press Tri-Ext
Predator Jacks
V Up’s
CMU Single Arm Row
Got through 50 of each and 40 of lunges and curl/press/tri ext
On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries.
Mosey back to shovel flag just in time
Mary
No Time
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
Watch this: “Good”- Jocko Willink
If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up.
With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough.
Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps.
Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”
MOLESKIN:
ANNOUNCEMENTS:
Shamrock – When God speaks, listen!
THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers 5
5 Burpees
Snow Angels x25 OYO
5 Burpees
THA-THANG:
Mosey to Block Pile
5 Burpees
Twist with CMU and walk
Rifle carry
Repeat
Go to the brick circle
5 Burpees
20 Dips
10 Step ups
5 Derkins
X 3 rounds
5 Burpees
Mosey with Blocks towards pile
Stop at chalked area
5 Burpees
50 Bench Press
25 Block Squats
Run a full lap around rear parking lot
5 Burpees
50 Curls
25 Rainbows
Run a full lap around rear parking lot
Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation.
Return CMUs
Gas Pumps
Mosey back to AO.
MARY:
Flutter Kicks
Monkey Humpers
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:
When God speaks, listen. I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something.
I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened.
After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids.
10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show.
So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen.
MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.
New Year’s Leg Day & Burpees
THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church. Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.
A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.
MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:
ANNOUNCEMENTS:
Leverage Your Resources
THE SCENE: Abnormally warm low 50’s light wind, and otherwise perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
motivators form 7, but we stopped at 5. I couldn’t wait to get into the workout and didn’t want to waste time
tempo squats (10)
thai fighters (12) front and back
Cherry Pickers (4) slow
THA-THANG:
| Battle Buddies… |
| Station 1 |
| Partner 1 does exercise while partner 2 double farmer carries blocks |
| balls to the wall |
| Elevated plank jacks (feet on wall) |
| derkin twist or derkins with your feet on the wall, if the twist eludes you (like it did me) |
| Station 2 |
| Farmer Carry |
| Dirty Hookup, like shoulder taps, but you reach out and place your hand on the wall, place the second hand on the wall, then back to the ground. |
| Wall Squat |
| push up, one arm on wall, one arm on ground |
| Station 3 |
| Rifle Carry |
| Vertical Bench press on wall |
| Step ups on same wall with blocks |
| Dips with the block in your lap |
| Station 4 |
| Zombie Carry |
| Curls |
| Single arm rows from plank position |
| weighted bat wings |
MARY:
20 pickle pounders in cadence to an audience followed by 10 merkins
20 flutter kicks in cadence followed by 10 merkins
20 LBC’s in cadence followed by 10 Merkins
10 Big Boys OYO followed by 10 merkins
20 Freddie Mercury’s in cadence led by Snaggle
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I shared an excerpt from a back blast I found on LinkedIn from the F3 Nation page, you can read it below.
Leverage Your Resources
MOLESKIN:
Curveball and his brother
Jenner and his med school situation
Cheatsheet pray against racism
ANNOUNCEMENTS:
Consider doing the 43 day challenge.
January 1-February 12
1. Physical activity daily-preferably at a beatdown but can be done at home or yoga or hiking etc.
2. No alcohol
3. Drink 1 gallon of water daily
4. Eat healthy-not saying you have to do a diet but try to avoid sugars processed foods etc
5. Read 10 pages daily of something that will enrich your mind whether it’s Jocko, Goggins @Crawdad (Robbi Dickens) read something.
6. Spend 5 minutes daily in uninterrupted prayer
7. Spend intentional time with your family or significant other daily and do something spontaneous once a week Guidelines:
Honor code
Find a Battle buddy that you trust to hold you accountable
Take before/after pictures