F3 Knoxville

Tag: Rainbow

Soccer Burpees

THE SCENE: Steamy and thick.  Perfect recipe for a sweaty beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct and baby arm circles forward x10…then mosey to lower parking lot for baby arm circles reverse x10, OH claps x10, Front claps x10, and tempo merkins x10…then mosey to chapel parking lot for windmills and rockettes x10.
THA-THANG:
Mosey to the soccer fields for 11’s.  Burpees and Big Boy’s.  10 Burpees…run from goal to goal then 1 big boy.  So on and so on.  You know what 11’s are.

When 6 was up, mosey back to chapel parking lot for flutters and Lbc’s on 4ct x20

Mosey to lower parking lot, (stopped along the way for crowd pleasing star gazers) then Rocky Balboa’s

Mosey to the cloud for 2 rounds of 10 butt to benches and 10 decline merkins.  Then a Waffle House led Jack Webb appearance.

Mosey to truck for a gatorade surprise and back to AO

 

 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The teachers I’ve learned the most from didn’t think they were teaching me, they just thought we were friends.  Bob Goff

Talked about what it looks like to truly share your faith.  We are all messy people.  We aren’t professionals at our faith.  God calls us to be friends and share our own experiences we’ve had with our creator.  In all our mess.  If we’re waiting to share our faith when we feel we’ve got it all together, we never will.
MOLESKIN:

ANNOUNCEMENTS:

Impromptu Q

THE SCENE: A little thick.  Nice and balmy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with SSH’s 20 on 4ct, Baby arm circles back forward and overhead claps all on 4ct x10. Tempo merkins x10, 4ct mountain climbers x10, a little down and back jog with some rocky balboas
THA-THANG:
Mosey from parking lot up little everest to front part of the park.  At every 2nd light pole do 2 burpees all the way to cross walk.  At Crosswalk grab a rock for 20 curls, 20 tricep extensions, 20 gobblet squats all picked out by the pax. Then mosey to bottom of the escalator for 20 merkins and 20 4ct LBC’s then ride the escalator up 40 squats and 20 merkins at top as well.  Rinse and repeat.  When done mosey to overlook for an ab session of 4ct flutters, freddies, box cutters, and LBC’S all at 20 reps.  Working way back to AO we did two squats at every tree on side of overlook and lunged in between trees.

Mosey back to AO but still had time to go grab rocks for one last session of 20 curls, 20 tri’s, and 20 goblet squats. Then 6:15 and time to circle up.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to lead. “As my father has sent me, so I am sending you”.  We can’t wait for things to happen or someone to step up.  We must be men of action.

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

I Wanna Rock

THE SCENE:  Nice and 62 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, To sidewalk for bb circles forward x10, jog to other end for bb circles reverse x10, jog back down for tempo merkin x10, mtn climbers x10, then Rockettes x10 on 4ct.

THA-THANG:
Mosey to get a rock. Once everyone had one we performed circuit of 1 min of exercise with rock, 1 min of SSH or High Knees, and 10 second recovery.  Did 5 rounds of

  • 1 Min Curls
  • 1 Min SSH
  • 1 Min OH Press
  • 1 Min High Knees
  • 1 Min Front Raise
  • 1 Min SSH
  • 1 Min Kettle Bell Swings
  • 1 Min High Knees
  • 1 Min Tricep Extensions
  • 1 Min SSH

Mosey to lower parking lot to rinse and repeat.

When done, left 3 rocks at drainage pile and carried the rest to baby everest.  Up baby everest 3 times with 2 burpees at the top.  Take Rocks back and time to circle up…

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Took a bit from Warren Buffet about how he asks his managers to judge their actions: By thinking about every decision or action they made appear in the newspaper for your family, friends, and neighbors to see.  Related it to the small things we do every day.  Not just the big things.  It’s the words that come out of our mouths.  The things we look at or click on.

Psalm 19:14

Let the words of my mouth and the meditations of my heart be acceptable in your sight, O Lord, my rock and my redeemer.

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.