F3 Knoxville

Tag: Oscar

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
    THA-THANG
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

MARY:
Partial walk like Egyptian

COUNT-OFF & NAME-O-RAMA
10 HIMS, Arod is in included, Not in tags
CIRCLE OF TRUST/BOM:
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.

If you’re legs work, then you didn’t

THE SCENE: Cool, not cold with a little bit of drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x ??? , Toy Soldiers x 20, Chinooks x 15 both ways, ISW x 15
THA-THANG:
Field of Dreams x 2 rounds

  • 1st base was squats then mtn climbers
  • 2nd base was merkins then bbs
  • 3rd base was lbc then plank jacks
  • home was 20 burpees then 20 man makers

Then we partnered and P1 did Iron Mikes while P2 Bernie Sanders 50 yards then lunged back.  Modified exercises for time slightly.  BBS, then squat jumps.

MARY:
Mosey back to AO but no time left.  Recover Recover

CIRCLE OF TRUST/BOM:
Lead your kids to Jesus by example, not by pressure.  Kids know when they are being pushed or pressured to do something.  Don’t force Jesus into their lives, the have to WANT him in their lives because they see him in OUR lives!

Naturday to 5K Part Deux

THE SCENE: 49 degrees and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat Reach Jumpers x 20, Seal Claps–>OH Claps–>Morroccan NC’s–>Baby Arm Circles (B) with no rest 20 x IC each, Cherry Pickers, Windmills and 5 Man Makers OYO
THA-THANG:
A lot of complaining that was ignored as this is a running Q….5 K course and every 1/4 mile we do an exercise and move up by 25:

  • at .00 mile 25 MKNS
  • .25 mile 50 Bonnie Blairs
  • .50 mi 75 Apollo Ono’s
  • .75 mi 100 calf raises
  • 1.00 mile 125 plank jacks
  • 1.25 mi 150 SSH’s
  • 1.5 mi 175 Freddy Mercuries
  • 1.75 mi 200 LBC’s
  • 2.00 mi 225 Imperial Walkers
  • 2.25 mi 250 Squats
  • 2.5 mi 28 Mtn Climbers
  • 2.75 mi 30 I forgot
  • 3.00 mi 31 OH Claps

MARY:
no time for that
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Simmons, Oscar, Fast n Easy, Fob, Tuba
CIRCLE OF TRUST/BOM:
Let’s make 2021 way better than 2020, gather the men so we can continue sharpening
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bark bark bark bark bark

THE SCENE: Clear 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx30 IC

Tempo Squat x 15 IC

OHC x 40 IC
THA-THANG:
Run to Commerce Rd hill. Watch the curb!

Triple Nickle: 5 Rounds, 5 reps at bottom, 5 reps at top

  • BBS
  • Negative Merkin

Stupid dog woke the entire town at hill. Run back to PHS track/field to continue.

Burp Back w/o the mountain: Partner up. P1 does burpees while P2 runs to 50yd line and back. Complete 100 combined burpees.

Mosey back to AO

Blocks: Two Rounds – 20 box jumps, 20 step ups (EL), 20 Bulgarian lunges (EL), 20 BBS with feet on planters.

Lunge length of parking lot (hands on head) and Bernie on return.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillipians 2: 14-18 Read and apply
MOLESKIN:

ANNOUNCEMENTS:

Stay Right Here

THE SCENE: Cloudy 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

High Knees x 30 IC

Tempo Squat x 15 IC

Negative Pushup x 20 IC

5 Burp OYO
THA-THANG:

  • 11 Decline Merkin
  • 10 Burpee
  • 9 Sun Dial
  • 8 Negative Merkin
  • 7 Bench Squat
  • 6 Flutter Kicks (4 ct)
  • 5 Bench lunges (each leg)
  • 4 Mtn Climbers (4 ct)
  • 3 Around the clock Merkin (12 merkins each time)
  • 2 Jump Squat
  • 1 Hand Release Burpee

Do all exercises and after each round drop the bottom exercise until you have dropped all exercises.

At the completion of each round complete 25 box jumps before beginning next round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world we live in is not very different from the world Jesus was born into. Difficult, exhausting, confusing times with governments asking their citizens to follow their lead (census). The value of human life was at a similar level. After the birth of Jesus an unknown multitude of children were murdered. Nothing is new to our God. We, His creation, are not doing anything that would surprise Him. He is the same God today that sent His only Son to save His creation. He cannot be surprised, fooled, lied to, or deceived. He is coming again.
MOLESKIN:

ANNOUNCEMENTS: