F3 Knoxville

Tag: Pinocchio

Keep your spokes tight, it’s a balancing act

THE SCENE: No rain, then rain, but some good mumble chatter this morning !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo squats, sprinter sit ups
THA-THANG:
Mosey to top of crumpit . 3 minutes of love. Perform each set of exercises for 3 minutes straight but switching between each exercise every 30 seconds until 3 minutes is up. Sets of exercises were as follows ;

SEAL Jacks/ Iron squats

Plank ups/Hydraulic squats

Skaters/bodybuilders

Sprinter Sit Ups/Merkins

Air Chair/Squats

LBC/Gas Pumps

Run up/Run down(run down “side hustle “ around the poplar tree , back up around crumpit tree, down to the trail and back up x3)

Side plank right/ Left

Body builders/JLO Peter parkers

MARY:
Merkins, Peter Parker’s , flutters, hello dollies , alternating super mans , merkins , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
6 pax incl FNG red light !
CIRCLE OF TRUST/BOM:
Keep your spokes tight or always be tightening them
MOLESKIN:
Laird Hamilton speaks about keeping your spokes tight like a bicycle wheel. If one is not tight the wheel gets out of balance. I have some loose spokes I need to tighten . One of those is looking to Jesus more , faith etc… no matter what spoke is loose on your wheel , keep working on it until it’s tight . We will always have loose spokes but keep working on it ! Life is a game of maintaining balance
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Time To Build Up

THE SCENE: 73 degrees F, 92% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front hand claps, Cherry Pickers
THA-THANG:

Release the Kraken AMRAP

6x Raised Leg Merkins

20x Squats

6x Dragon Merkins

20x Squat Step Ups

20 second Plank

20 second Right Arm Plank

20 second Left Arm Plank

20x Lunges

6x Tricep Merkins

20x Deep Side Lunges

Run a Lap (About 1/4 mile)

Average completion was about 3 rounds.

Grinder 7’s

1 burpee to 6 WWII Sit-ups with 13 yard bear crawl between.

MARY:
Flutter kicks, ABCs, Box cutters, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
I was introduces to the Book of Ecclesiastes in 1965 when the Byrds release their hit, Turn, Turn, Turn.  It was written by Pete Seeger, one of America’s great song writers, in the late 1950’s.  Most of the lyrics are taken from Ecclesiastes 3: 1-8

Ecclesiastes 3:
1 “For everything there is a season, and a time for every matter under heaven:
2 a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
3 a time to kill, and a time to heal;
a time to break down, and a time to build up;
4 a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
5 a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
6 a time to seek, and a time to  s lose;
a time to keep, and a time to cast away;
7 a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
8 a time to love, and a time to hate;
a time for war, and a time for peace.”
The song led me to read the Book and it surprised me with verses like:
1:3 “What does man gain by all the toil at which he toils under the sun?  4 A generation goes, and a generation comes, but the earth remains.”
1:9 “What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.”
The writer goes on to say that everything is meaningless/vanity.  All that we strive for is of no real value whether it is position, power, possessions, or persona.  There is injustice, oppression, evil, and wickedness.  We come into this world naked and we go out naked.
But at the end of the Book there is great wisdom given to the reader.  It is found in the final two verses.
Ecclesiastes 12:
13 The end of the matter; all has been heard.  Fear God and keep his commandments, for this is the whole duty of man.  14 For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Wise words for us to remember and to heed.

MOLESKIN:
Cash is back to work 3 days a week, daughter Brittany is making progress with halo coming off soon.  Right side movement is encouraging.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9-Legged Sea Beast

THE SCENE: Upper 60’s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Imperial Squat Walker x 10

Arm Circles Fwd/Back x 10
THA-THANG:

In the grass by the pavalon:

Kracken on the rocks. All exercises with CMU. Run around the circle with your CMU to the next exercise.

Snatches x 20

Merkin Plank Pull-Thrus x 20

RDLs x 20

Thrusters x 20

Block Boys x 20

Curls x 20

Lawnmowers x 20/arm

Blockees x 20

Flutters x 20 4-ct

MARY:
Block up Flutters x 10

Block up Toe Touches x 20

CMU Chest Presses for 30 seconds
COUNT-OFF & NAME-O-RAMA
15 scalliwags slayed the beast
CIRCLE OF TRUST/BOM:
Prayer for my niece and sister’s family.
MOLESKIN:
2-3 rounds. Solid hard work.
ANNOUNCEMENTS:

Workday at Mooreland Heights Elementary Saturday after the workout.

Ultra Kraken Returns

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Merkins OYO
  • Arm Circles x10 IC each direction
  • Hamstring Stretching for 30s

THA-THANG:
Ultra Kraken – the 8 cones were spread out around a 0.25 mile loop. Complete the exercise, run around the entire circle and passed your previous cone to get to the next.

  • 80 Curls
  • 50 BBS
  • 80 Merkins
  • 80 Iron Mikes
  • 50 V-ups
  • 25 Burpees
  • Crawl bear up Mt Crumpet
  • 80 Squats

MARY:
Finish out with some Flutter Kicks and Protractor
COUNT-OFF & NAME-O-RAMA
11 defeated the Kraken!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you fulfill the law of Christ”

Many are struggling through tough times. We are called upon to help carry each other’s burdens. Help your fellow brothers when it is needed if you have the means to do so. Never be afraid to be the one to reach out and ask for help. F3 is an enormous resource for the community with an endless amount of connections if you or your family are in need of help.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Scenic Tour

THE SCENE: 75 Degrees & Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC

Cherry Picker x 5 IC

Imperial Squat Walkers x 10 IC

Little Baby Arm Circles x 20 (10 each way)

THA-THANG:
Mosey to Tour Stop #1 Wax Job

  • 5 Merkins at bottom
  • Bernie to top
  • 5 Burpees at top (Repeat 3 times)
  • If you finish early do Air Squats

Mosey toTour Stop #2 at the Church

  • Run to 1st cone BBS x 10 then back to start
  • Run to 2nd cone Monkey Humpers x 10 then back to start
  • Run to 3rd cone Box Cutters x 10 then back to start (repeat 3 times)
  • If you finish early do Air Squats

Mosey to Tour Stop #3 The Educator

  • WW2s x 15 at bottom
  • Bear Crawl to top of hill
  • 1st cone Merkins x 15
  • 2nd cone Bobby Hurley x 15
  • 3rd cone Bicycle 4 count x 15
  • Run back to bottom (repeat 2 times)

Mosey back to Grinder for Mary

MARY:
Those who arrived 1st did Planks until everyone returned. Time ran out so no additional exercises were done.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
IITimothy 2:15 KJV Study to show thyself approved unto God, a workman that needeth not to be ashamed, rightly dividing the work of truth.

Encouraged and challenged each HIM to either continue or start reading and studying God’s word to know Him better and have a personal relationship as we go through out daily walk.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.