F3 Knoxville

Tag: RadioShack

Rinse, Repeat, Repeat Again

THE SCENE: Nice warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Squats x15
Cherry Pickers x10
THA-THANG:
Do each round 3 times with a 15 second rest between, then move on to the next round.

Round #1
20 Jump Squats
15 Lunge Punches (each leg)
10 Plank Jacks (4 count)

Round #2
12 T-Merkins
20 Plank Twists (knee to opposite elbow)
20 Crunches

Round #3
12 Low/High Plank to Merkins
20 Dips
12 Pull-ups (or chest-ups)

Final Round
Tabata Burpees – 4 sets of 25 seconds on, 15 seconds rest

Lt. Dan a little less than halfway across the grinder and then do 20 butt kicks. Lt. Dan back and do 20 high knees.

Bear crawl across grinder and do 15 dry docks, then bear crawl back and do 10 merkins.

We then repeated Rounds #1 and #2 twice and cashed out with the tabata burpees.

MARY:
25 Boxcutters
10 side tri rise (each side)
20 WWII Situps
COUNT-OFF & NAME-O-RAMA
12 Pax this morning, no FNGs
CIRCLE OF TRUST/BOM:
I wasn’t very prepared for my Q today. I fell short with everything from drinking enough water so I could operate at my best to having enough planned to fill the whole hour. Lately I have either not shown up for a Q or I have been late. Luckily, F3 gives us something more than great workouts. We also get an amazing group of guys to keep us accountable and bring us back in when life starts pulling us away. By leaning on our brothers we can make it back in the gloom and be better men for it.
MOLESKIN:

ANNOUNCEMENTS:

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

MARY:
Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Not My Upper Body, Too

THE SCENE: Scorcher with an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 10

Monkey Humpers IC x 10

THA-THANG:
Intro Dora

  • 100 Pull Ups
  • 200 Merkins

In teams of two, one person is working and the other runs the length of the grinder and back.  Alternate until total work above completed.

Kraken

All 30 reps. Do work at a station, run around the outside of the circle and to the next station.  Once completed a full loop, then go for mosey OYO on short loop around playground and back.  Rinse and Repeat.

Movements were:

  • Merkins
  • OH Press
  • Chest Presses
  • Curls
  • Tricep Ext OH
  • Lawn Mowers
  • Upright Rows
  • Bent Rows

MARY:
Dealer’s Choice

Flash led x 20 Flutter Kicks

Taco led Roasters (30 sec front plank, 30 sec each side, 30 sec back plank)

LBC Cashout

COUNT-OFF & NAME-O-RAMA
Pinocchio, Radioshack, Taco, FNG (Faceplant), Napster, Hammy, Flash.  7 Total.
CIRCLE OF TRUST/BOM:
My goal as a man and as a Pastor is to always usher people into an encounter with God.  An encounter with God will NEVER leave one the same.  Look at the disciples, the people who came in contact with Jesus, King Nebuchadnezzar in the Old Testament, and Paul (writer of most of the New Testament).  They simply encountered the very real God of the universe and they were changed.  I want the church to be full of good preaching, good music, and good people, but most importantly, I want the church and my life to be a place where people can encounter God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Motown Beat Down

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.

A back from the beach beatdown…

THE SCENE: A little balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

8 Cherry pickers

15 Little baby arm circles

15 SSH

Cadence was a little off, I blame the Q…

THA-THANG:

-CMU pickup, squat then press. 20x OYO

-Merkins. 20x OYO

-WW2’s. 20x OYO

-LBC’s until the PAX is done

-Indian Run with CMU to the church parking lot.

-Split into 1’s and 2’s

-1’s do burpees while 2’s run to other end and do  10x big boys and run back to the 1’s. Switch it up.

-Indian Run with CMU back to the AO

-Bear crawls length of the court, stopping every three hands for a pair of Merkins.

-Quick trip to Krumpet and back to the AO

MARY:
LBC’s, Big Boys and WW2’s to cash out.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We all have something that wakes up up from time to time or something that keeps us awake. Turn to Matthew 6 when you are heavy laden with worries of this world.

Matthew 6

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?
MOLESKIN:
A word from Wendell Berry about peace in the midst of what worries you.

“The Peace of Wild Things”

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.

 

ANNOUNCEMENTS:
***Attention! I’m looking at putting a t-shirt order together. We’d need 12 shirts to be ordered before they would ship so I’m trying to judge interest amongst the PAX. I feel like there are enough guys like myself that have started in the last few months that would want a shirt or two. Send me a message on GroupMe if you’d like one and I’ll determine if there is enough interest.***