F3 Knoxville

Tag: Natty

Be a Light

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

All About the Benjamins

THE SCENE: Foggy, Humid and HOT
WARM-O-RAMA:  SSHx25, Cherry Pickers x 10, Windmills x 10, Tempo Squats x 10, OH Claps x 10, Seal Claps x 10 (All Ex’s IC)
THA-THANG:

Grab CMU or Ruck Sack and mosey to the trackSometimes

  • ALL About the Benjamins (w/CMU): 25 curls 4 girls, 25 Walking Lunges (WL’s), 25 squats, 25 WL’s, 25 OH Press, 25 WL’s, 25 Mtn Climbers 4ct., 25 WL’s
  • 1 lap run around track
  • Hit the Stairs for some 11’s:  Merkins on bottom, monkey Humpers on top.  Early finishers do tricep dips until all done
  • 1 Lap run around track
  • Goal line-  6 burpees–>bear crawl to 30 yd line, 5 BBS…rtn to goal line repeato–> 4 then 2 BRPs and all other the same.  Early finishers do rows and swings with CMU
  • Return to AO with CMU
  • MARY:

Freddy Mercury x25 IC, Flutters x 20 IC, GASPumps x 20IC, Tempo Merkins x 10, Hello Dollies x 20 IC, Supermans x 15, Bird Dogs x3 each side 10 count
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Attract what you expect, Reflect what you desire, become what you respect, mirror what you admire!
MOLESKIN:
Prayers for Hill Henry, Filter and his achilles, and some unspokens from Simmons.  Natty off to Detroit
ANNOUNCEMENTS:

Charles Bronson founded Bronson, MO – change my mind

THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Manly Arm Rotations x 10 IC EA ED

5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.

  • 50 SSH
  • 50 Push-ups
  • 50 Burpees
  • 50 LBCs
  • 50 Jump Squats

Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.

MARY:
10 Count Body Bags

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:

ANNOUNCEMENTS:

Action

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

  • 20 squat
  • 20 box jumps
  • 20 lunges (10 each leg)
  • 20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

  • Burpee
  • BBS
  • 2 ct Flutters
  • SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

  • Round 1: Reglar squat
  • Round 2: Al Gore
  • Round 3: Sumo
  • Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill
WARM-O-RAMA:
One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

THA-THANG:
Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres.

8 Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
MOLESKIN:
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
ANNOUNCEMENTS:
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.