F3 Knoxville

Tag: Mr. Wedgie

Leg Day in the Rain

THE SCENE: Warm, Humid, 70ish. Started raining about 10 minutes into the workout, stopped right at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Tempo Squats x 10, Rockettes x 10, Cherry Pickers x 5, Quad Stretches
THA-THANG:
Took a lap around the park, then went to the parking lot across the street

Parking Lot

  • Monkey Jumped (3 monkey squats followed by broad jump) all the way across the parking lot, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Duck Walked all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Side Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches

Street Next to Church

Lined up at the bottom of the parallel parking spots, did 5 reps of Get Ups (Big Boys plus standing up) followed by a sprint to the top of the parking spots. Did this two more times, but with 10 and 15 reps of Get Ups

 

Finished with another lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Was reminded of this story of GK Chesterton, a well known Christian author of the early 1900’s. The London Times sent out a questionnaire to a bunch of authors asking “What is wrong with the world?” and Chesterton replied with a one sentence essay, “Dear Sirs, I am.” In times like what we’re seeing nationally right now I think its good for us to practice the same self awareness and humility that he did. Not to say that we shouldn’t hold others, especially those with power, accountable for their actions, but before we make judgments, condemnations or conclusions about someone or something, lets all remember Jesus’ rebuke towards our tendency to attack the sawdust in our brothers’ eyes and ignore the plank in our own

ANNOUNCEMENTS:
F3 Morristown launch is tomorrow, pray for PDA as he has an interview today with the Knox County Sheriffs department

Low Angle

THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 (Each direction, each arm)

Tempo Squat x 10

5 Burpees OYO

Overhead Clap x 40 (IC)

SSH x 30 IC
THA-THANG:

Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.

  • 100 Merkins
  • 200 LBC
  • 300 Squat

Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.

Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.

MARY:
8 Counts x 20 IC

Capn Thor

Freddy Mercury

2 min calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:

ANNOUNCEMENTS:

Quarter Mile Bucket O Fun

Damp and humid
F3 WELCOme & Disclaimer

Warmarama-  21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station

  • Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS.  On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s.  This made the return run much slower as all our legs was achin’
  • Fast Bernie to AO
  • Mary:   Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC

COUNT-OFF & NAME-O-Rama-

11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten.  We must remember to show this appreciation to others for acts of kindness and influence.  In turn, be that influence on those where opportunity arises.  Don’t expect anything from it, just do it selflessly as Jesus taught

Moleskin:  prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7’s and 11’s: Quacken Edition

THE SCENE: Upper 60’s, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Moroccan Night Clubs x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:

  • Mosey to Gresham
  • 7’s from end of sidewalk to stop sign – Body Builders at the start, Get Ups at the end
  • 11’s from top of stairs to stop sign – Merkins at the start, LBCs at the end
  • Mosey to parking lot
  • Laps around lot with 5 reps of one of the above exercises in each corner (Body Builders, Get Ups, Merkins, LBCs)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Saturday at the Big Ball. Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

ANNOUNCEMENTS:
The Quacken is looking for a new AO leader if you know of anyone

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS: