F3 Knoxville

Tag: Pfeiffer

WAtch OUt FOr THat POle

THE SCENE: 40 and clear

F3 Welcome and Disclaimer

THE THANG

Side Straddle Hop ICx20
Belly Merkins ICx15
Baby Arm Circle ICx15
Tempo Squats ICx15

Route 66 on World’s Fair Park
We ran a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Squats
Round 3: Merkins
Round 4: Big Boy Situps
Round 5: Carolina Dry Docks

Mosey to the Big Ball stairs.
Calf raises ICx15
Toes in calf raise ICx10
Toes out calf raise ICx10
Squat jump every other stair all the way to the top.

COT Number off and Name-O-Rama (1 FNG!)

BOM
“Whatever you do, work heartily, as for the Lord and not for men,” Colossians 3:22-23 ESV

Red Writer said that he is a recovering people pleaser. He talked about how part of being a H.I.M. (High Impact Man) is rejecting passivity. It’s easy for us as men to either check out of the mundane things or shrink back from the things that make us feel intimidated, pressured and afraid. But as men we must refuse to be passive and live our life on purpose and with greater purpose. That greater purpose is always found when we lift our heads up out of our boredom and stress, and see that we have a Heavenly Father and His gaze is always on us. He sees our weakness, he sees our frustration, he sees our fear; and He still loves us. His gaze and his unconditional love is the fuel that drives us in the mundane and the stress, to stay engaged and reject passivity.

“I always feel it well just to put a few words of prayer between everything I do” -Spurgeon

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

Stretch:
• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
• MARY:
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama

BOM:

– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!

Be Aware

F3 Welcome & disclaimer

The Scene

Saturday January 15, 2017

Low 50s with fog. Great weather for January.

Welcome and Disclaimer

Warm up:

20 SSH – 4 COUNT

ONE – BURPEE

10 – MERKINS – 4 COUNT

TWO – BURPEES

10 – BIG ARM CIRCLES – 4 COUNT

THREE – BURPEES

10 – SMALL ARM CIRCLES – 4 COUNT

FOUR – BURPEES

10 – CHERRY PICKERS 4 COUNT

FIVE -BURPEES

20 – SQUATS – 4 COUNT

SIX – BURPEES

SUICIDES RUN WITH 5 STATIONS

MERKINS 2 4 6 8 10 8 4 2

STRAIGHT RUN SUICIDES

BURPEES 1 2 3 4 5 4 3 2 1

STRAIGHT RUN SUICIDES

LUNGES 2 4 6 8 10 8 4 2

FOOR CORNERS 20 COUNT

1. FOOTBALL RUN

SQUATS

2. DIAMOND MERKINS

WIDE ARM MERKINS

3. CALF RAISES

LUNGES

4. BURPEES 10

STAR JUMPS

Shoulder Tag Exercise

ABBS:

20 – LBCs

20 – Leg Raises

20 – In/outs

20 – One leg toe touches

20 – Mountain Climbers

Count Off

F3 roll call with FNG (1)

Message: Self Defense – Always be aware of your surroundings.

Prayer

Keep it moving

 

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.

Field Trip to the Zoo and Museum

F3 Knoxville – World’s Fair Park
Quickbooks on Q

Pfeiffer, Too Late, G6, Cow Bell, Pole Dancer, Quickbooks

Warm Up:
Tempo Squats 10 on a 4 count
This Right here- Arm Stretches
Run 3 times around the fountain

Mosey to the Museum of Art Parking Lot
3 stations:
Agility ladder with Running,
50 lb Plate Push and Pull Suicides
CMU Ab pass with Partner

PAX partnered up rotating between each station when the push pull suicide group was finished.

Zoo Escape:
World’s Fair Park Drive Hill (from the mailbox to the last parking meter)
*Bear Crawls
*Frog Hops
*Crab Walk
*A… Merican Walking Horse… 10 Mericans at every parking meter, mosey in between

Mosey back to the AO

Department Stores
100 Mtn Climbers

BOM: Romans 4
Abraham Justified by his faith. In the face of fear, anxiety and the unknown he trusted God and his faith was counted to him as right standing before God. Prayed for Faith over the PAX.