F3 Knoxville

Tag: Quarantine

Wait?!? I have shoulders?

The Scene:
72 degrees and muggy as all get out

Welcome & Disclaimer

Warm up:
SSHx20
10 Merkins
5 burpees
10 toe touches each leg
5 slow cherry pickers

The Thang:
Mosey to the dugout stands
10 box jumps, 10 burpees
10 box jumps, 10 decline merkins
10 box jumps, 10 diamond merks
10 box jumps, 10 plank jacks
Repeat till six finishes

bear crawl up hill to the goal line. Run to opposite goalline doing a forward roll every line (6)

And then…
Round 1: At goal line-2 burpees increasing by 1 at every cone (7) Sprint back to goalline each time.
Round 2: 2 squats increasing by 2
Round 3 Mericans AND box cutters starting with 2 increasing by 2
Bear crawl back to Goalline then run field back and forth or join 6 at his exercises till he finishes

Mosey to the playground.
Hangman: hang from bars with elbows bent. Till all fall down. Once you fall, do burpees till last one is left x2
5 pull ups

At hill:
Bear crawl up, 10 Dry Docks, squat walk down
Bernie sanders up, 10 DD, bear crawl down forward
Hop up hill and 10 DD then plank till 6

Mosey back to Field.

Divide into two teams.
While team member sprints to other midline, team does Merkins till their turn. Once all team members get to midline, repeat with BBS. Once all the team gets to goalline, all sprint to other goalline for the win.

Around the clock:
Plank circles around cone doing merkins at each rotation.
Repeat with burpees at each quarter

Mosey to AO.

Mary:
Flutter kicks
Elevators
V holds
American hammers

Count off and name o Rama

BOM:
Vengeance
This past week, I had someone treat me unfairly, and I was pretty upset about it. My mind raced with ways I could get back at them and give them a taste of their own medicine. I didn’t, I wanted to but I didn’t.

Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” (Romans 12:19)

The promise that frees us from an unforgiving, bitter, vengeful spirit is the promise that God will settle our accounts. He will do it more justly and more thoroughly than we ever could. Therefore, we can back off and leave room for God to work.

Moleskin: great work by the PAX this morning in the heavy humidity. We were all literally wringing out our shirts afterwards.

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.

Scruffy Little Mosey on the river

Stretch:

  • Side Straddle Hops IC to 25
  • Slow Tempo Squats IC to 20
  • Merkins IC to 10 (4 – count)
  • Mountain Climbers 20 each leg OYO
  • Burpees 10 OYO

The Thang

  • 11’s – Dips/Box Jumps
  • Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
  • Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
  • 7’s – Inclined/Declined Merkin
  • Mary:
    • Flutter Kicks IC to 20
    • Hello Dolly’s IC to 20
    • Big Boy Sit-Ups 20 OYO
    • American Hammers IC to 20
    • Leg Lifts IC to 20
  • 20 Carolina Dry Docks OYO
  • Mosey to AO – Stop twice on way for 10 merkins
  • Count-Off
  • Name-O-Rama

BOM:

  • “The most secure prisons are those we construct for ourselves.”
  • Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.

A-Rod’s Ring Around The Rosey

F3 Welcome and Disclaimer

Stretch:

  • Cherry Picker x 10 IC
  • Slow Squat x 10 IC
  • SSH x 20 IC

The Thang

Mosey to Pedestrian Bridge over Cumberland Ave.

  • Lunge across bridge
  • Merkins until all have made it across bridge.

Mosey to bottom of Circle Drive “The Hill” at UT

  • Sevens – Burpees at bottom and jump squat at top.

Ring around the rosey

  • Circle up around rose garden, on six, 25 BBS single count together
  • 25 Flutter kicks IC
  • 25 BBS single count together

Mosey to base of stairs on west side of “The Hill”

  • Stairway to Seven
    • Burpee and inclined merkin at bottom
    • Squat at top

Bunny hop two steps and then squat last three sections of stairs to top of hill.

Mosey to AO

AYG at grass to AO!

Count-Off

Name-O-Rama

BOM:

From Joshua 6: 20-27

The walls of Jericho came tumbling down as my kids Bible Story book tells. If you read scripture the same thing happens, however there is death, destruction, and fire for the entire city of Jericho. Not the same as the kids’ version. Jericho stood in the way of Gods plan for His people. God did not take that lightly and had it completely destroyed. The same goes for sin in our lives. God takes sin seriously and will destroy sin so that we are able to follow Him. Find the sin, destroy it, leave no part of it standing, don’t look back, and keep moving. Galatians 4: 8-10