F3 Knoxville

“Good” Mumblechatter

THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.

THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.

Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.

1 — full-court run. 10 merkins at each line.

2 — full-court bernie — 20 squats at each line.  

3 — half-court bear crawl — 25 LBC at each line.

4 — full-court lunge — 10 diamond merkins at each line.  

5 — half-court crab walk — 20 bbs at each line.  

6 — full-court imperial walkers — 10 CDD at each line. 

MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.

COUNT-OFF & NAME-O-RAMA
8 PAX

CIRCLE OF TRUST/BOM:

2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.

Showing Up is 1/2 the Battle

THE SCENE: Chilly, but clear and no wind. No sign of the moon

F3 WELCOME & DISCLAIMER: Done 

WARM-O-RAMA:

SSH IC x20 | Windmills IC x10 | Cherry Pickers IC x4 | Tempo Squats IC x10

THA-THANG:

Tennis Court Battle Buddies: One partner works through rep count, the other does a suicide, then switches until all reps are finished. 

  • 100 Merkins 
  • 200 BBS
  • 300 Squats 

Mosey To Flagpole 

  • 5 Burpees on your own

Mosey to Dock. Loop consists of: 

  • 20 CDD at Dock
  • 10 Goblet Squats at Rockpile
  • 5 Pullups at BathHouse
  • 10 Curls at Rock Pile

Rinse and Repeat until time 

Fellowship Mosey to AO 

 

MARY:

25 FlutterKicks IC led by Trunk

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 1 Kotter 

CIRCLE OF TRUST/BOM:

Showing up is half the battle. The first community that men to be active in is their family. The indispensable building block of humanity. The evidence is clear that children benefit greatly and prosper when parents are active in their lives. 

Everyday is a gift and each day will present opportunities for love and care in the family. Love your children and change the world. 

ANNOUNCEMENTS:

CSAUP 2/26 at the Asylum 6:30-9:00 am. There will be snacks. 

Finding Hope in the Lord of the Rings

THE SCENE: Not as cold as you might think.

F3 WELCOME & DISCLAIMER: I did this… poorly

WARM-O-RAMA:

Blindside-y Warmup things … 

THA-THANG:

“All you have to decide is what to do with the time that is given to you.”

Mosey to Rockpile and pick two hand-sized rocks

  • 3 Burpees (You shall not pass!)
  • 7 Merkin Rows each arm (Legolas Bow-Pulls)
  • 9 Lunges each leg up “S” curve (One does not simply Lunge to Mordor)
  • 1 Lap around Stonehenge 

Repeat 3x 

Mosey to SplashPad

  • 3 Pull-ups (Riders of ROWhan)
  • 7 Box Jumps (Shall I fetch you a box?)
  • 9 Deep Squats (Helms Deep)
  • 1 Lap around Stonehenge

Repeat 3x 

Mosey back to Rockpile 

  • 3 Manmakers (I am no man)
  • 7 OH Press (Light of Galadriel Raises)
  • 9 Deadlifts (Army of the Dead)
  • 1 Lap up and around “S” curve with rocks (Samwise Gamgee Carries)

Repeat 3x 

Mosey to Flagpole

  • 3 Imperial Squat Walkers (The Royal Line of Gondor Squat Walkers)
  • 7 Decline Merkins (The fall of Sauron Merkins)
  • 9 BBS (Big Olephant Situps) 

 

MARY:

“Fellowship” Mosey back to the AO 

COUNT-OFF & NAME-O-RAMA

6 HIMs; 0 FNGs

Stripped, Snitch, Choir Boy; Mouthwash; Swimmies; Blindside

CIRCLE OF TRUST/BOM:

There is Always Hope

There are some pretty heavy moments in Tolkien’s writing. There are good people who suffer, while others give in to the darkness, but no matter how far a character falls there is still always hope and the opportunity of forgiveness. Even a character like Boromir, who betrays his companions, ends up finding redemption in the end. For Christians, the message of hope is a powerful one, and it is very comforting to find it within the pages of The Lord of the Rings. There is a quote in The Return of the King where Pippin asks Gandalf if there is any hope for them, “There was never much hope,” the wizard replies, “Only a fool’s hope.” And yet, that is all that’s really needed. Despite all the adversity we might face in life, God’s grace is still present, and no matter what we’ve done he can still use us to demonstrate His glory. One of Tolkien’s greatest gifts to his readers was the message that hope exists, even when we’re faced with overwhelming odds.

Tolkien’s Christian worldview equipped him to have the discipline of hope. To borrow from the Apostle Paul:

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us (Romans 5:3-5).

 

ANNOUNCEMENTS:

CSAUP at Asylum on 2/26. Apparently, there will be snacks. 

Keep Moving Forward @ The Equalizer

THE SCENE: Partly cloudy, feels like 19 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20, 1 Burpees, Tempo Merkins x10, 2 Burpees, Imperial Walkers x10, 3 Burpees, Rockettes x10, 4 Burpees

THA-THANG:

  • Mosey to Flagpole for 4 Corners on the track (3 laps) (Reps 20-15-10)
    • LBC’s, Mountain Climbers (4-count), Jump Squats, Merkins
    • Freddie Mercury at Flagpole til 6 is up
  • Mosey to Rock Pile and pick a rock
    • Rows, then dry docks at the dock (20-15-10-5)
    • Rock Curls (10 lower, 10 upper, 10 full motion)
    • Tricep Extensions (20)
    • Lunge up ramp to bathroom w/ rock shouldered.  Alternate shoulders half way.
    • 5’s at bathroom (Squats w/ rock & pullups), replace rock
  • Mosey to top parking lot
    • Partner up.  1 person Bernies to the end of parking lot while other person does 10 Merkins before trying to catch their partner.  Switch Places.  Repeat x3
  • Fellowship Mosey back to AO

MARY:
Big Boys x10, 5 Burpees

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Always keep moving forward!
MOLESKIN:

ANNOUNCEMENTS:

Leg Day at The Equalizer

THE SCENE: Cool, but not for long. Also, look at that moon.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • Rockettes IC

THA-THANG:

Three circuits, each done threeish times (20/10/5 reps). Begin at flag circle & run clockwise:

Circuit 1

  • Standing Abduction at Stinky Corner
  • Split Squat at Picnic Table
  • Reverse Lunge at Playground Entrance
  • SSH IC at Flag Circle (Pick Up Six or Exercise Until Six is Up)

Circuit 2

  • Squat
  • Calf Raise
  • Lateral Lunge
  • Flamingos IC

Circuit 3

  • Hip Extension
  • GA Cheerleaders
  • Lunge
  • Step Ups IC

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose 
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Stolen Content from Matt20 & today’s online Bible study

ANNOUNCEMENTS: QCalendar/Feb26 CSAUP

PRAYER