F3 Knoxville

Tag: Opie

Shamrock Jungle Safari – Tabatta Style

  • welcome: all are welcome – the strong disciplined few show up – 70 degrees – felt like 90.
  • warmup:
    • Inchworms
    • bear crawl
    • lunge
    • spinning side squat
    • burpee broad jumps
    • reverse lunge
    • crab walk
    • spinning side squat
    • reverse inchworms
    • imperial lunge walker
    • reverse bear crawl
    • broad jumps
    • reverse crab walk.
  • workout:
    • in a single file line repeat the above warmup exercises tabatta style.  45 seconds of work, 15 seconds of rest.  1 exercise per tabatta set.  so 45 seconds of inchworms + 15 seconds of rest.  then bear crawl for 45 seconds + 15 rest.  repeat… etc.
    • We made it almost a mile around campus – going around trees, up hills, …
  • warm-down: mosey back to ao.
  • wrap-up: Struggle share time – go around circle , share what God is doing in each persons life.  What challenges you faced last week and what are looking at this week.  Close in prayer – we all have great challenges – challenges of purity, integrity, discomfort, deepening faith, stepping up to leadership, extending physical self discipline challenges, patience challenges, endurance & perseverance challenges, focus challenges.  We all in it the thick of it!  The hill is steep but our God is victorious over all.
  • announcements:
    • Hardship Hill,
    • IronPax,
    • Knoxville Pre-Order F3 t-shirt orders.
    • Q-sign up

Sham-Rocks (CMUs) and Sham-logs

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member  carries a big  log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

  • Big log- burpees
  • Smaller log- squat jumps
  • Heavy CMU- Merkins
  • Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts