F3 Knoxville

Tag: Mogul

50 Shades of F3

THE SCENE: 60 degrees.  Cool and cloudy.  And it didn’t even rain.
F3 WELCOME & DISCLAIMER: I am still not a professional
WARM-O-RAMA:
SSH x 25; Cherry Pickers x 10;Tie Fighters (BAC holding a lunge) x 10 back and forth.  Mosey to the back parking lot.

THA-THANG:
Run 1/2 lap, stop at station, and do the following exercises.  8 stops, 4 laps total. Do each pair of exercises like 11s, but 25s, counting up and down by 5.  Each exercise is done a total of 50x

  • Merkins / BBS
  • Rev. Lunges/Supermans
  • Burpees/Squats
  • Plank Jacks/LBCs
  • Smurf Jacks/American Hammers
  • Diamond Merkins/Flutter Kicks
  • CDDs/Hello Dollys
  • Iron Mikes/Squat Jumps

Run back toward AO with just enough time to Devin Hester up the hill with 10 BBS at the top

MARY:
Box cutters x25 and finish strong with ATMs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A friend of mine passed away last week.  He had struggled with MS for about 20 years.  But he never complained.  He worked really hard just to be able to live independently, but he experienced joy in spending time with friends, going to church and he appreciated being able to live the life he had.  I need to think of him more when I struggle to get up for F3, when I feel burned out with work, or I feel worn out with family.  I need to embrace the blessings I’ve been given if I am to be the man God wants me to be.  In other words, quit belly aching and love more.
MOLESKIN:
Prayers sent out to QVC, his son and his family for comfort and healing.
ANNOUNCEMENTS:

Everest Circuit

THE SCENE: Extra Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with……..SSH, Cherry Pickers, Tempo Merkins, Tempo Squats, Quick stretch
THA-THANG:
Jogged to the base of Everest, stopping at every stop sign to do 5 Burpees.

  • Summit Everest and make way to Rock Pile
  • Grab a rock and do:
    • 15 Bicep curls, 15 shoulder press, 15 Tricep ext, 15 squats
  • Mosey to first intersection on way back to base camp and do 20 LBCs and 10 Tempo Merkins
  • Repeat the Everest Circuit (x3 total) performing 12 reps then 10 Reps
  • Mosey back to AO stopping at stop signs for burpees and squats
  • Circle up a do a couple minutes of Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Music City, Rainbow, Charmin, Brick, Waffle House, Mogul, Kentucky, Full House, Crablegs, Mr Jinxy, Assfault
CIRCLE OF TRUST/BOM:
“Keep Moving!” Many sharks have to keep swimming or they’ll drown. Encouraged PAX to keep moving. Don’t stagnate. Don’t become complacent. Keep pursuing the Lord, keep pursing and romancing your wives, keep talking to your kids. Keep working hard at your jobs etc. Don’t drown!
MOLESKIN:
NADA
ANNOUNCEMENTS:
Kickball Tourney

All Around Day

  • THE SCENE: Warm and muggy and dry
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH
  • 10 Tempo Squats
  • BBAC forward and backwards
  • 10 Windmills
    THA-THANG:
    5 Corners – 20 reps and decrease by 2 each time through the workout
  • Corner 1
    • squats
    • flutter kicks (4 count)
  • Corner 2
    • Merkins
    • LBC
  • Pavilion
    • Table Rows
    • Irkens
  • Corner 3
    • Iron Mikes
    • Mountain Climbers (4 count)
  • Corner 4
    • CDD
    • 1 minute plank

COUNT-OFF & NAME-O-RAMA
30 PAX
CIRCLE OF TRUST/BOM:
So God created man in his own image, in the image of God he created him; male and female he created them. Genesis 1:27

  • how would your life look if you went through each day thinking/believing this?  How would your treat other people? neighbors? family? etc.

    ANNOUNCEMENTS:
    Third 5 August 11th

  • CSAUP August 25 – trucking to the pound

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”