F3 Knoxville

Tag: Pele

Getting warmer out there

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park.  We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel.  We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel.  Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill.  Run up hill doing the following exercises:

  • First turn:  20 Carolina Drydocks
  • Second Turn:  20 Squats
  • Third Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg.  20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile.  Grab boulder.  Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men.  No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone.  We question God.  We ask why God could allow such suffering to occur.  We need to remember that we have a God who suffered for us.  He died on the cross for us.  He was stripped of his clothing, he was beaten, he was spit upon, he was lashed.  He carried the cross he was to die on.  He was cursed, teased, taunted on the cross.  He wore a crown of thorns and had nails in his hands.  This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess.  We need that we have a God who knows what suffering is.  He has done it for us.  He is not a distant statue like God who knows nothing of the human condition.  He hurt, cried, suffered, just like us.  And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.

DerbyDay

THE SCENE: muggy yet vaguely inspiring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • -Michael Phelps x10 IC
  • -SSH x20 IC
  • -Squats x20 IC
  • -Merkins x10 IC

THA-THANG:

Mosey down the path, through the lower parking, periodically doing the following: Lunge / Side lung / Bear Crawls / Merkins / American Hammer / Dips

Mosey to big field.

Derby Race. With a Battle Buddy. 1st Pax runs the lap. 2nd Pax does the exercise. Switch when runner finishes a lap. AMRAP 3 Minutes. Rest 10 seconds. Then repeat with new exercise.

  1. Squats
  2. Merkins
  3. Carolina Dry Docks OR Hello Dolly

Mosey to another hill with 3 tiers (“something something’s Charge?”)

At the base.

SSH x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Squats x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Merkin CHOOSE YOUR OWN NUMBER OF REPS, OYO. Run up the hill. Jog down the hill. Plank until everyone is back.

Then. Run up and down hill AMRAP in 3 minutes.

Mosey to steps in front of Asylum.

Derkins on the benches x10 OYO

Then run up the steps. Jog down the steps.

Rinse and repeat AMRAP, 3 minutes.

Mosey to AO

MARY:
5 minutes of Dealers Choice.
COUNT-OFF & NAME-O-RAMA
8 brave souls
CIRCLE OF TRUST/BOM:

If you haven’t read it, I encourage you to read The Goal by Eliyah M. Goldratt (link below). If you’re not into reading, practice the art of asking yourself this simple question throughout your day in various situations, “What is the goal?” Whether it’s a difficult conversation with a spouse or deciding which task to tackle next at work. This simple question can help you dig through your personal biases and pay closer attention to the incentives and mental frameworks that are dictating your decision making. 

https://www.amazon.com/Goal-Process-Ongoing-Improvement/dp/0884271951

Six Pack

THE SCENE: In fifties, the rain was nice to us and held off for the 45 minute work out.  Plenty of rain both before and after the beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 15 Mountain Climbers, 10 Swings, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey to Stop Sign at Northeast Corner of Asylum.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom area of Dragon Fly.  We will do Route 66 up the Dragon Fly until reaching the cone at top.  The first person to reach the top sweeps everyone back.  These are the exercises we will do at each light along route:

  • Squat Jumps
  • Squats
  • Star Jumps
  • Dive Bombers

Mosey to roadway, then to top of hill where it meets perimeter trail.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom of Cardiac Hill.  We will run up Cardiac Hill doing the following exercises along the way:

  • Start of cardiac hill:  Big Boys
  • First Turn:  20 Carolina Dry Docks
  • Second Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey on perimeter trail until it hits trail coming from Lyons Bend Entrance.  20 American Hammers.  20 Hello Dollies.

Mosey up Roadshow Run and to roadway.  Ring of fire starting with 5 merkins by each man and going down to one by each man.

MARY:
20 American Hammers.  20 Hello Dollies.  20 Bicycle Kicks.  ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10th commandment:  Thou shall not covet.

Spend less time coveting and more time appreciating.

Ways that I covet:  Wishing for better home, wishing for all those things in magazines, wishing for the incredible vacation, wishing for the easy high paying job. Wishing for more time to be lazy.

12. 1 John 2:15-17 Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world–the lust of the flesh, the lust of the eyes, and the pride of life–comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.

When we covet we waste our time wrapped up in things of this world.  Our world is oriented toward coveting.  We see this in commercials on television, in magazines, on billboards, in the plain way that we are.  There is the worldly allure of something always being better, no matter how much money we have.  But these things come from the world, not from God.  They are a trap, leading us to ruin.  They do not lead to life.  What leads to life is connection to God, the joy of knowing Him, the satisfaction of having Peace in the Loving hands of God.

MOLESKIN:

ANNOUNCEMENTS:
Fellowship afterward at Union Jacks.

Runnin and a workin

THE SCENE: Sunny and windy, temp close to 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Tempo Merkins, Arm and Leg Raises from Merkin Position, 10 Tempo Squats, 10 Cherry Pickers
THA-THANG:
Mosey to Roadshow Run.  At top of Roadshow Run we will do 20 Merkins.  Run down stairs.  At first grassy area we do 20 Big Boys.  Run down next two flight of stairs all the way to perimeter trail.  At grassy area we will do 40 Baby Crunches.  Run all the way back up Roadshow Run.  Rinse and repeat two more times but end at perimeter trail instead of running up Roadshow Run the last time.

Mosey to trail that extends from road near North Entryway to Park and which goes all the way to the beginning of the Perimeter Trail.  We will do the following every ten lights on the trail:  Bear Crawl to first light, run next four lights, lunge to 6th light, run the next four.  Repeat until end of trail.

Mosey to Outdoor Chapel.  Elevens with Decline Merkins at Stage and Mountain Climbers at other end of chapel.

Mosey on Road going south and then east past soccer fields.  Twenty Hello Dollies before stop sign.

Mosey to Stop Sign at Southeast corner of Admin Bldg.  Twenty American Hammers

Mosey to Boulder Pile.  20 Overhead Presses.  20 Curls.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Six men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Remember Cap’n Crunches words about the Redwood Trees.  As tall as they are, one would think their roots go down at least 100 ft into the ground.  Yet, their roots may only go down 6 to 12 feet.  Yet these trees are sturdy and strong.  What makes them so strong?  Their roots connect to the roots of other Redwoods.  These trees stand mighty because they hold each other up.  Men, let us be mighty in the same way.  We cannot do these workouts without each other. We are HIM’s because we have each other’s backs.  Iron Sharpens Iron!!!!
MOLESKIN:

ANNOUNCEMENTS:

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats
THA-THANG:

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Fifty Reasons Why Jesus Came to Die (Propitiation)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.