F3 Knoxville

Tag: Mouthwash

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
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:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

[email protected](PayPal)

@FThree-Knoxville (Venmo)

 

Krak-a-lak-en

THE SCENE: upper 50’s.   Warm & windy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops
  • Squats
  • Rockettes

THA-THANG:
Kraken on the tennis courts.  8 cones set up.  2 rounds of exercises at each cone.  Run a lap around the cones between exercises.

  • Lap1
    • Diamond merkins x25
    • Burpees x20
    • Bear crawl around court
    • Speed skaters x60 (30 per leg)
    • Carolina Dry Docks x30
    • Nose wipers x20
    • Broad jump to center of circle and back
    • Side straddle hop x50 (4ct)
  • Lap2
    • Smurfjacks x30 (4ct)
    • American hammers x25 (4ct)
    • Squat jumps x50
    • Pickle Pounders x30 (4ct)
    • Monkey humpers x25 (4ct)
    • Imperial walkers x25 (4ct)
    • Iron mikes x25 (4ct)
    • Calf raise x100

MARY:

  • Box cutters
  • Reverse crunches
  • v-up / roll-up

COUNT-OFF & NAME-O-RAMA
6 strong:  Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman

CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.

MOLESKIN:

ANNOUNCEMENTS:

You’re on Q, oh and it’s your VQ

THE SCENE: Cool 40-42 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started with some SSH, Merkins, big arm circles, squats and cherry pickers
THA-THANG:
Since no one was signed up to Q and Training Wheels said he would take the first “ten” minutes, we moseyed over to the big flag. Since Training Wheels has never done a Seabiscuit before, we will call this a Training Biscuit. It is: Run one lap (1/4mile) then do 25 of each exercise below. Do two laps then exercises……three laps-exercises , then back to two-exercises. We all finished together with a mosey back to the AO. The exercises were 25 of each:

  • Merkins
  • Squats
  • Dips
  • Big boys/LBCs

MARY:
Bartman and Snitch led us in Box cutters, side crunches and flutters
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Training wheels talked about seeing the movie about Mr. Rogers with his wife last night. He shared with us about how Fred Rogers goal was to make every child feel special. TW was really looking for a group of men to be Christian leaders in Knoxville. He was very thankful for finding F3 and really wants to motivate us to become spiritual leaders.
MOLESKIN:
Not a lot of mumble chatter as there was a lot of running today. It’s hard to breathe and talk.
ANNOUNCEMENTS:
Prayers for sick kids and in laws to come to Jesus

12 DOC

THE SCENE: Frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around the can x2
  • SSH IC * 15
  • BA Cir IC * 10
  • Imperial Walkers IC * 15
  • Cherry Pickers (DP Style) IC * 5

THA-THANG:
Grab a CMU – Handed out the exercises one at a time to the PAX like presents. Did the exercise on the card and the previous rounds like the Song. On the 1st day of Christmas my Q gave to me…

  • 1 – World’s Greatest Merkin
  • 2 – Captain Thor’s
  • 3 – Iron Mike’s
  • 4 – Plank Jack’s
  • 5 – Burpee Tuck Jumps
  • 6 – Bobby Hurley’s
  • 7 – Thrusters Thrusting
  • 8 – Caterpillars Crawling
  • 9 – Supermen-a-swimming
  • 10 – Legs a lunging
  • 11 – Curls and Presses
  • 12 – Body Builders

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A friend told me that 2019 had a lot of hard times with a lot of precious moments in between. I couldn’t agree more. It was on some of those hardest days for me that I would happen to find a bracelet that my daughter made. It’s stored on the same hook as my keys and seemed to slip off when I grabbed them on the hardest of days. It says, “Pray”. Those beads stopped me and reminded me where my strength is found.

MOLESKIN:
You should have seen the boys’ face light up with each present. Who knew we could harmonize so well?

ANNOUNCEMENTS:

“Borrowed” Q from Bartman

THE SCENE: Mid 20’s and clear (except for Tank’s glasses which kept fogging up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); High knees for 1-minute; Windmills (x10); Tempo Squats (x10); Tempo merkins (x10)THA-THANG:
Mosey to tiny circular basketball court for ring of fire

  • Merkins going up by 1 as we went around the circle.  Up to 15.

Mosey over by dock for 20 squats.

Mosey to CMU pile

Declining ladder beginning at 25 and going down by 5 each round til we got to 5:

  • Curls
  • OH Press
  • Squats
  • Rows
  • CMU Swings
  • Box Jumps/Step-ups
  • Run a lap to the outhouse and back

MARY:
Hello Dolly’s on 4-count (x25); LBC’s on 4-count (x15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Galatians 6:2 — “Bear one another’s burdens, and so fulfill the law of Christ.”

Encouraged the PAX that this coming week can be difficult for various folks in our life.  Reach out, give them a call, invite them over for dinner, pray for them.  Let’s help bear their burden and encourage them this Christmas season.