F3 Knoxville

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Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

Tuesday at the Fair

The Scene 72 and clear

F3 Welcome and Disclaimer

THE THANG
COP (all IC)
SSH x 20
Mountain Climber x 15
Merkin x 20
Hello Dolly x 20
BACF x10
BACR x10
Flutter Kick x 20
Box Cutter x 15
BBS x 20

Mosey up stairs and down to amphitheater

11’s
10 Merkins on north side of amphitheater
1 BBS on south side

Mosey past the BIG GOLD BALL, then to the WEDGIE (watch out for the train!). Grab a battle buddy.

DORAS
Doras up the wedgie: Merkins x10 at top; 150 combined LBC at bottom.

Mosey back to fountains

COT
Number off & Name-O-Rama

BOM
Let’s be inclusive of “the new guys”. At work, at church, at F3, wherever. Let’s set out to make an impact on those around us! Press in, encourage, and keep up with those guys!

MOLESKIN
It was a mosey-heavy morning. We picked up Paula Deen as he was running by the fountain before we started. This guy is training for a 24 hour race AND a marathon! He gets the “fastest mosey” award for the day. 11’s at the amphitheater took up a good amount of time and really helped us log some mileage. The 15 PAX left their chatterboxes at home, today. Excited to see Paula Deen and Simone (so named because of years of gymnastics experience) show up more in the future and take their places as leaders!

Desert Storm

THE SCENE 71 degrees and DARK

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Imperial Walkers        ICx10
Baby Arm Circle         ICx15
Reverse Arm Circle    ICx15
Squats                        ICx15
Calf Raises                 ICx15
Burpees                      OYOx10

PAX divided up into groups of three for a set of grinders at the AO.  One member started on a set of 250 merkins at one end of the parking lot, while another member started 250 squat presses with a CMU.  Third member of the team carried a sandbag from one end of the parking lot to the other.  Rinse and repeat until groups finished 250 of each exercise.

Mosey to Cardiac Hill

PAX did 30 merkins OYO at the bottom of Cardiac Hill, sprinted to the first turn and did a bearcrawl to the second turn- before sprinting to the top and finishing with another 30 merkins.

Mosey back down to start point (bottom of Cardiac Hill)

30 lunges at the bottom of Cardiac Hill, with a sprint to the firs turn.  Lunge to the second turn and sprint to the top.  20 squat jacks at the top.

Mosey back to the AO

PAX did 20 merkins in the parking lot, then divided into two teams.

Mosey to the playground parking lot

PAX formed two lines and took turns racing 100 yards to the end of the parking lot and returning to the starting line.  While a team member was running, the rest of the PAX were doing lunges, squats, LBC’s and merkins.

Mosey back to the AO

MARY
Hello Dolly      ICx25

COT
Number off and Name O Rama

BOM
YHC read Proverbs 17:17 and discussed that we need to lean on our brothers when we face adversity.  We also need to have the awareness to see when our brothers need a lift.

YHC then prayed us out.

MOLESKIN
Lots of spirited mumblechatter and general male goofiness.  It’s a blessing to begin the day with this group.

Around the World

THE SCENE 62 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 (IC)
Baby Arm Circles x15 (IC)
Reverse Baby Arm Circles x15 (IC)
Michael Phelps (OYO)
Squats x15 (IC)

Gathered the PAX to challenge them to think about the world and the role HIM’s can play. PAX numbered off 1-4 and let them know that at each of the 4 stations was associated with a country and prayer requests to pray if they chose to do so. It’s so easy to think about “nothing” while working out, but challenged the group to pray/consider these requests this morning.

Gather at your station

Myanmar Merkins x1:40 (rotate-50 second transition)
Swedish Single-Leg Step Up’s x1:40 (rotate-50 second transition)
Djibouti Derkins x1:40 (rotate-50 second transition)
Jordanian Jump Lunges x1:40 (rotate-50 second transition)

PAX gathered at mid-field and reminded them that this is the 34th anniversary of the World’s Fair. So we celebrated by doing the stations again counter-clockwise with 34 reps at each station.

Myanmar Merkins x34 (OYO)
Swedish Single-Leg Step Up’s x34/leg (OYO)
Djibouti Derkins x34 (OYO)
Jordanian Jump Lunges x34/leg (OYO)

Choose a battle buddy, mosey to amphitheater.

Battle buddy 1: 10 Inch work push ups
Battle buddy 2: Reverse pulls until BB finishes
AMRAP for 7 minutes

Mosey back to AO

MARY
Sprinters x20 each side (IC)
Fat Man’s 1 minute
Star Gazers

COT
Number off and Name-O-Rama

BOM
Faithfulness. What does that look like in our lives? Often times, we have pictures in our minds of faithful people that you can count on at any time, yet still, these people will let us down. Whether it’s a spouse, friend or family member, at some point they’ll let us down or not follow through on what they said they would do. In 1 Corinthians 1:9, the apostle Paul writes, “God, who has called you into fellowship with his son Jesus Christ our Lord, is faithful.” As we think about what this looks like in our lives, we can always remember that no matter our hardship or worry, that God is faithful. For several years, I raised my own salary and the faithfulness of God to provide literally for my every need was humbling. Trusting God and His faithfulness can be a challenge, but let us rest in this attribute. The “Jesus Story Book Bible” describes the faithfulness of Jesus as  a “Never stopping, never giving up, unbreaking, always and forever love.” May be find comfort in this!

MOLESKIN
The 15 PAX showed up ready to work on what felt like a fall morning. It’s easy to forget that for several months in 1982 Knoxville was “on the map” around the world. I wanted us to remember that in the same moment we’re doing our Merkin, that there are famine, wars, and persecution happening at that exact time. Hopefully the stations reminded us of this. It was a fun VQ and hope to continue to put the EH on many others who live in the downtown area!

Sprints and Merkins

THE SCENE 65 and clear

F3 Welcome and disclaimer

THE THANG
COP
Side straddle hop x25 IC
Burpies x10 OYO
Baby arm circles x10 IC
Michael Phelps x10 IC
4ct Squats x10 IC
Carolina Drydocks x10 IC

Sprints
Start at one curb, sprint to opposite curb, fast walk back.
Rinse and repeat x10

Merkin Sprints
Sprint to far curb, 20 merkins.
Sprint back, 19 merkins.
Continue to sprint back and forth performing 1 less merkin until down to 1.

Mosey to cardiac hill

Cardiac Hill…Like a Beast
Bear crawl to first turn, perfrom20 merkins.
Bear crawl to second turn, perform 20 merkins.
Crab walk down to first turn perform 20 merkins.
Crab walk to bottom, perform 20 merkins.
Sprint up cardiac to benches, fast walk back to AO.

Tunnel of Love
Finish up with a little tunnel of love

COT
Number off and Name-O-Roma: 29 PAX, 5 FNGs

BOM
Yes, in a tennis match love means “nothing”—–15-love, 30-love, 40-love. But to a Christian and a HIM (High Impact Man) love is everything. Jesus commands us to love one another. Sometimes this is not easy to love others who are not like us, don’t treat us well, or don’t believe the same as we do. Matthew 22:37 Jesus was asked which commandment was the greatest. He replied “love the Lord your God with all your heart, your soul, and your mind. And the second is like it, love your neighbor as yourself”. How do we love God with all our heart? Obey His commands, spend time in His word, spend time meditating and in prayer. How do we love our neighbor? Look for opportunities to be the hands and feet of Jesus. Just for today make the decision to be less selfish and more Christ-like—–encourage others, engage with those around you and help them however you can. Serve others, love on your wife and kids, love on your parents and friends—-love them well!!!!