F3 Knoxville

Tag: Pringle

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Leg Day in the Dry

THE SCENE: Pouring rain when I woke up, but it cleared off before the beat down.  Mid 50’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator from 8
Cherry pickers 5
Weighted arm circles forward/backward
Weighted candy corns 10
Tempo Merkins 10
Temps Squats 10
Burpees 5

THA-THANG:

Mosey to the church, where we can work under cover in case of rain
Find your own column, this is your workspace for the day
20 lunges hold a 30 second wall squat
reduce by 1 lunge each time, and maintain 30 seconds on the wall until we reduce all the way to 0
Take a short lap to loosen up the legs
Attempt Balls to the Wall Merkins
5 merkins feet on ground
5 merkins feet on wall
5 merkins with feet at 45 degrees
5 merkins near vertical with feet as high as possible, just hold plank if no merkins
5 each side, merkins with one hand on the column

MARY:

20 BBS
20 LBC’s
20 Hello Dollies
20 Pickle Pounders
20 4 count flutters in cadence

We did this under cover where we worked out before heading back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

God Sized Risks
Matthew 14:22-33
Peter took a risk, and when he fell, he reached for Jesus.

We should all take some faith based risks like Peter did when he walked on water.  When he lost faith, he started to sink and Jesus reached out to him.  We should follow Peter’s lead and be willing to go out on faith, to take that first step.  If we are following Jesus, and we trust him when he says “come”, then he will be there to catch us when we fall.

MOLESKIN:
Pray for Willow (Cheat Sheet’s daughter)
Pray for Baby Boomer’s daughter as she has surgery today
Pray for Hooptie’s friend who lost his battle to cancer
Pray for Shawn, Commission’s friend who is celebrating one year of sobriety
ANNOUNCEMENTS:
We need HIM’s to step up and fill the Q calendar.
Coffeeteria will be Friday at Dunkin after Anchorman beats us down.

Pay Attention and Be Thankful

THE SCENE: Felt like South Beach but at least there was no lightning, thunder, or downpours.

F3 WELCOME & DISCLAIMER

Welcome to Fitness… Fellowship… Faith – In that order

Keep your distance, I have a phone for emergencies, I am not a pro, modify as needed

WARM-O-RAMA:
4 Burpees OYO; 4ct SSH (IC) x 20; 4 Burpees OYO; 4ct Tie Fighters (IC) x 11 both directions; 4 Burpees OYO; 4ct Grady Corns x 20; 4 Burpees OYO; Cherry Pickers x 5; 4 Burpees OYO

THA-THANG:

Mosey to Upper Lot by Church at Columns for Battle Buddy Relay (keep your distance though):

HIM 1 wall sits at columns while doing baby arm circles (5 forward and 5 reverse and repeat) while HIM 2 runs as fast as possible to location about 40 yards away and returns; Upon return HIMs switch and HIM 2 holds wall sit/arm circles while HIM 1 runs to location and back; Complete 4 times for each HIM

Mosey toward High School for Four Corner Action (PAX split with half running counter-clockwise while other half went clockwise to help spread out – but had to “pay attention”):

First lap did 20 reps, 2nd lap 15 reps, and so on for 4 laps

Corner 1: Squat Jacks (single count)

Corner 2: Step Up/Jump Up (by Saint Patty)

Corner 3: Plank Jacks (single count)

Corner 4: Derkins (using the curb)

Faster runners headed to Saint Patty for some chips and dips while waiting on the 6 to roll up (merkins and dips along short wall)

Mosey around to Pavilion for some pushing and pulling; PAX spread out around picnic tables and worked through 50 incline merkins and 50 table rows (alternating 10 reps at a time).

Mosey over to Detention Hill for some character builders; 10 calf raises at the top; run to the bottom; 10 squats; get back up the hill however possible (impressed by a few that Bernied up).  Repeated 3 or 4 times… but who’s counting? Guaranteed sweating across the PAX at this point for sure.

Mosey back to the AO

MARY:
PAX finished up with unlimited sets of LBCs; Flutter Kicks; BBS; and Hello Dollies

Wrapped up the fun with a Howling Circle of Monkey Humpers; PAX all performed Monkey Humpers as each member took turns counting off 5 reps; Howling ensued about half-way around the circle.

CIRCLE OF TRUST/BOM:
Encouraged the PAX through the workout to “pay attention”!

In Luke 17:11 a familiar story is captured where Jesus was teaching the disciples and noticed a group of 10 lepers nearby (socially and emotionally distanced).  Jesus called to the lepers and healed them miraculously and sent them to the priest.  The 10 were amazed and rejoiced as they ran away, but only 1 of them was “paying attention”.  And to beat all he was a Samaritan (socially unacceptable to be associated with by any “good Jew” at that time).  The Samaritan returned to Jesus and fell at His feet in worship and gave thanks for healing Him.  Giving glory and honor to the Son of God and Savior.  Only the Samaritan had the right perspective in the midst of his miraculous healing – not on what happened to him but Who had done it.

Encouraged the PAX to pay attention to the grace and mercy alive in our lives as HIMs (if we truly know Jesus as Lord and Savior) and respond with thankfulness and gratitude.  We need to give Him glory for the great things He has done in each of our lives.

MOLESKIN:
Prayer request for Goodwin (sp?) family who lost the dad (a pastor) in a driving accident – wife and 3 kids left behind; prayed for Willow the daughter Cheatsheet; and prayed for Baby Boomer’s daughter Riley who is having tonsils removed on Thursday.

Word of praise from Baby Boomer for those who prayed for his daughter Claire last week (had knee surgery on Friday) as everything went well.

Baseball F3 Shamrock Style

THE SCENE:

Partly Cloudy, 49 ℉, Humidity 91%, Feels like 48 ℉, Wind Speed 3.7 mi/h, Wind Direction ENE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stolen from @Lancelot – F3 Suncoast. (http://f3suncoast.com/2020/05/07/this-aint-no-peanuts-cracker-jacks-boys/) Modified a bit and used the Softball field.  Instead of bases, home and the three outfield positions used as stations (bases).

“Let’s Warm-up out in the Outfield for a few” – or in AO parking lot.

  • 15   Michael Phelps 
  • 15  Arm Circles Front/Back 
  • Motivators from 6 (4 count)
  • Mosey to CMUs

 “Play Ball!” on Softball Field     

Start at Home Plate, ( RF, CF, or LF small groups)

a. 25 Merkins
b. 25 Overhead Presses
c. 25 Chest Presses
d. Second Set :Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases 
g. Pick Up Coupon, Mosey to 1st Base 

1st Base (All do these as group pretending to be at home.  Then rotate counter clockwise.  Or four stations.)

a. 25 Squats 
b. 25 Lunges
c. 25 heel raises
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases 
g. Pick Up Coupon, Mosey to 2nd Base

2nd Base

a. Colt 45s (15 Curls x 3 Positions)
b. 15 Blockees: burpee w/ coupon
c. 15 Bent Rows
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases 
g. Pick Up Coupon, Mosey to 3rd Base

“There’s no Crying in Baseball”

3rd Base

a. 25  Mountain Climbers
b. 25  Thrusters
c. 25  Monkey Humpers
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases to Home 
g. Pick Up Coupon, & Mosey to F3 Home Base: Flag for COT 

Round of Mary 

1. 20 Big Boy Sit-Ups 
2. 30 LBCs 
3. 20 American Hammers 
4. 30 Freddie Mercury’s 
5. 20 Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Fun look at comparison of Baseball and Christianity.  Using http://gregburdine.com/baseball-christianity-5-similarities/ 

MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Put a stone under your brother

THE SCENE: Beautiful cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Back Parking lot

12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout. 

Round 1 – Smurf Jacks

Round 2 – Diamond Merkins

Round 3 – 4-count American Hammers 

Round 4 – Squats

Round 5 – Burpees 

 

MARY:
Think we did 35 –  4-count Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters
CIRCLE OF TRUST/BOM:

Exodus 17

8 The Amalekites came and attacked the Israelites at Rephidim. 9 Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”

10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.

God chose Moses to be a faithful servant. 

Moses acted on that faith. 

I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours. 

MOLESKIN:

ANNOUNCEMENTS: