F3 Knoxville

Tag: Pacman

LMQ

THE SCENE: Mid 50’s and lovely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x Tn Rocking Chairs IC
10x Travoltas (each side)
17x LBAC fwd and back
Calf Killer (20x Calf Raise on curb, 25% mosey across the lot. 20 more and 50%, 20/75%, 20/AYG, 20 more to make 100)

THA-THANG:

Picked up this Q last-minute, so I got lazy and recycled this month’s “Memory game” Q to yet another AO…

PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

I think we only cleared 3 of the pairs, but we saw every card at least once. The monkeys were humped quite thoroughly.

MARY:
Just got back to the AO in time for 25x Bicycles IC
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Asylum this morning
CIRCLE OF TRUST/BOM:
I’m often pretty enthusiastic and excited when I put the EH on a sad clown. I don’t care if he thinks I’m crazy or weird for working out at 5:30 with a bunch of other men. I’m much less bold when it comes to sharing Christ with others, even just for something as simple as inviting them to Church. As Paul said, bodily exercise profits a little, but Godliness is profitable for all things. Since the things of God are for eternity, how much more boldness and urgency should we have when sharing that with others?
MOLESKIN:
Great bunch of HIMs this morning put in some good work. Glad for the opportunity to jump in and burn some goo together!
ANNOUNCEMENTS:
Forgot to mention any of ’em! But don’t forget Hardship Hill. Check out Tank and Cap on WBIR.COM!

Around and around we go

THE SCENE: cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • windmills
  • rockettes
  • tempo squats
  • tempo merkins

THA-THANG:
4 corners – increasing #’s for each of the below exercises 5, 10, 15 and 20 followed by running up the hill w/2 burpees at the top

  • wide merkins
  • LBC
  • CDD
  • squats
  • narrow merkins
  • iron mikes
  • flutter kicks
  • narrow squats
  • hello dolly
  • diamond merkins

merkin/bear crawl across parking lot and lunge back with a twist at each lunge

COUNT-OFF & NAME-O-RAMA
20 PAX
CIRCLE OF TRUST/BOM:
own what you need to own.  Don’t do a non-apology apology.  Be honest and transparent with people.  Have integrity and admit when you’ve messed up.  we all mess up and will again.  don’t be too big to ask for forgiveness

Keep it Simple

THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

Down on the Boardwalk

THE SCENE: 48°F, Clear sky, bright moon then a glimmer of a sun rise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x2 (OYO)
  • Cherry Pickers x20 (IC)
  • Burpee x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Burpee x6 (OYO)
  • Merkins x10 (IC)

THA-THANG:

Mosey up to the pavilion

11s- table rows and box jumps

Mosey to the Boardwalk

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

(2.5 loops completed)

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20

MARY:

  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • ATMs (10 Shoulder Taps, 10 Tempo Merkins, 10 Merkins) IC
  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

COUNT-OFF & NAME-O-RAMA

Kentucky. Music City, Mogul, Waffle House, AAA, Pacman, Blue Bird, Slim Shady, Archie (QIC)

CIRCLE OF TRUST/BOM:

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:

The boardwalk is a nice new addition to the park. It’s well-lit and has a nice view of the river.

ANNOUNCEMENTS:

I still need 2 to sign up for the Asylum Hardship Hill 10hr team- “F3 Asylum- Going the Distance”. Remember that on an 8 person team, only 2 people are on the course at a time. During the 10hrs you will only run the course a couple of times, so don’t be intimidated.