F3 Knoxville

Tag: Rainbow

Punxsutawney Skunk

THE SCENE: Chilly with a touch of ice.  Around 30 degrees at circle up
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH on 4ct, 10 Plank Jacks on 4ct, 10 Tempo Merkins, A little this and that, Jog the lot, Rocky B’s x20, Mosey back and Grab a CMU

THA-THANG:
Mosey with CMU to pavilion for 20 table rows and 20 dips.  Pick up the CMU and mosey to Circus Maximus.  There perform 5 rounds of 2 sets of exercises (50 reps each) then take a lap.

Round 1: 50 OH PRESS, 50 LBC, 1 LAP

Round 2: 50 CURLS, 50 JUMP SQUATS, 1 LAP

Round 3: 50 MERKINS, 50 SQUATS, 1 LAP

Round 4: 50 ROWS (25 EACH ARM), 50 HEEL TOUCH, 1 LAP

Round 5: 50 DRY DOCKS, 50 SKATERS, 1 LAP

With time left just pick a round or mix and match

Mosey back to pavilion for 20 table rows and 20 dips

Put back the CMU’s and mosey to Little Everest for 2 rounds of 20 4ct Flutter kicks then run to top (Rinse and Repeat)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My bom was interrupted by two skunks doing what two skunks do when they are married and love each other very much.  Basically, the BOM was that we all have a purpose that God has laid out for us.  So live with purpose and pursue your creator.

Marginal Gains

THE SCENE: Weather advisory – super gloomy.
F3 WELCOME & DISCLAIMER: I don’t know what I’m doing.  Go home.  Don’t kiss me.
WARM-O-RAMA:
25 SSH IC.
PAX got their funk on.
Starting in Al Gore, we listened to James Brown – Sex Machine with a reverse squat on every ‘Get Up’.  We took it to the bridge and switched it up for Plank with Merkins then moved onto a low plank and did pickle pounders when required to “shake your money maker”.  Once warmed, we went ahead, hit it and quit.
THA-THANG:
A circuit around the AO, the parking lots of Circus Maximus and the Pavalon with Pain Stations along the journey.  25s (Two exercises at each station to a total of 25 reps).

  • AO – Rocky Balboas & Asymmetrical Merkins
  • Entrance to cloud – Big Boys & Hello Dolly (4ct)
  • Far end of lot – Plank Jacks (4ct) & Crab Jacks (4ct)
  • Top of Circus Maximus – Squats & Iron Mikes
  • Bottom of Circus Maximus – Captain Thors & Heels to Heaven
  • Pavalon – Dips & Table Rows

We made it to 3.5 loops.

MARY:
There was a tech breakdown so we had to make do with

  • 20 Big Boys IC
  • 25 Freddie Mercurys (4ct) IC
  • 15 Side crunches (4ct).

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Sir David Brailsford revolutionized the UK cycling by making them focus on Marginal Gains.  Big changes are hard.  Instead, look for lots of small change that you can compound over time to make change a process.
MOLESKIN:
Hat Tip to Bunny for praying us out.
ANNOUNCEMENTS:
CSAUP’s coming.

Beatdown by Committee

THE SCENE: Mid 30s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Windmills x10 IC
Cobra burpees x5 OYO
Tempo merkins x10 IC
Travoltas x10 each side IC
LBAC x15 fwd and back

5 rounds of 20 calf raises and 20 sissy squats, broken up by runs across the parking lot at 25%, 50%, 75%, and AYG

THA-THANG:
CMUs all around, circle up for some Beatdown by Committee.
Each PAX around the circle picks an exercise to do 20 reps, followed by a lap.
Waxjob: CMU BBS
Standard lap around the parking log
Lebowski: Tricep Extensions
Standard lap
Otis: Kettlebell Swings
Rifle carry the diagonal and back
Snitch: Lawn Mowers
Standard Lap
Rainbow: Squat thrusters
Standard Lap
Moneypenney: OHP
Blocks and Bears across the width and back
Matlock: Curls
Standard Lap
Rousey: Sissy Squats
Pregnant Crab across the breadth and back
Waxjob: Up & Over Merkins
Standard lap
Lebowski: Calf Raises
Rifle Carry

MARY:
LBC x25 IC
COUNT-OFF & NAME-O-RAMA
Great 8 FTW
CIRCLE OF TRUST/BOM:
Philippians 4:4-7
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

The word that stuck with me here is reasonableness. Today it seems like that’s getting more and more rare. Whether it’s COVID-related stuff or the political climate, it’s becoming more and more common that people’s responses are simply unreasonable. There are ways of expressing convictions reasonably while at the same time not compromising. That’s what we’re called to do – As much as it depends on you, live at peace with everyone.
MOLESKIN:
No cardboard Weinke today… No lack of cardboard at the Waxjob house though. Sometimes it’s inspiration that’s a bit lacking. Thanks everyone for stepping up and filling in the Q gaps!
ANNOUNCEMENTS:
Give blood at the Asylum on the 29th! Sign up for the CSAUP on the 30th!

Four 20’s and 50’s

THE SCENE: Cloudy and damp. Around 37 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct

10 Plank Jacks 4ct, 10 Tempo Merkin, 10 OH Clap 4ct, 10 Seal Clap 4ct, 10 Baby Arm circles Front and Back on 4ct, 8 Cherry Pickers
THA-THANG:

Grab a CMU and meet in the middle of the parking lot.  Perform exercise 1. OH Press x20 then mosey to corner 1 for 50 LBC, (BACK TO CENTER) Perform exercise 2. CURLS X20 mosey to corner 2 for 50 Squats, (BACK TO CENTER) Perform exercise 3. BLOCK MERKIN X20 then mosey to corner 3 for 50 Lunges, (BACK TO CENTER) Perform exercise 4. MOWERS then mosey to corner 4 for 50 Mountain Climbers.  After round complete, run baby everest with 2 burpees at top.  RINSE AND REPEAT

MARY:
Had time for 22 American Hammers on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Grade Yourself every few months in the following categories:

  1. Faith
  2. Self
  3. Immediate Family-Loving and serving your wife and kids?
  4. Original Family
  5. Friendships
  6. Money
  7. Career
  8. Creativity
  9. Discipline
  10. Life Style

 

4 Stations of the Barkley

THE SCENE: Cold. Damp.  Spitting snow at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct, x 20 (IC); 2 burpees; CP, IC, x 5; 4 burpees; BAC, forward and back, IC, x 10 each way; 6 burpees
THA-THANG:
Mosey to the Overlook for a Barkley.  Grab a battle buddy, running the perimeter of the Asylum building, with 4 stations.  Each station has 3 exercises, 1 for each lap.

  • Station #1 (Overlook): Merkins x 25; CDD x 25; Dips x 25
  • Station #2 (Westside stop sign):  LBCs (4ct) x 25; American Hammers (4ct) x 25; Hello Dollys (4ct) x 25
  • Station #3 (Old rock pile): Squats (4ct) x 20; Smurf Jacks (4ct) x 20; Iron Mikes (4ct) x 20
  • Station #4 (Eastside stop sign): Burpees x 10; Man Makers x 10; Hand Release Burpees x 10

After finishing all 3 laps, wagon wheel for the 6 and mosey back to the AO
MARY:
Cat Gut leads the Pax in several minutes of Boat Canoe.  Finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From Matthew  26:52-53: “Put your sword back in its place,” Jesus said to him, “for all who draw the sword will die by the sword.  Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?”

In today’s world, gentleness is not really celebrated.  To show gentleness is to show weakness.  And yet, it is one of the Fruits of the Spirit (Gal 5:23).

When we look at the Jesus, we see that gentleness is a chief trait.  As he was being betrayed, arrested, and (as he knew), led off to die, he could’ve called down destruction at any moment. But he humbled himself and died for us instead.

Gentleness is strength and power under control

MOLESKIN:
Prayers to lift up our community, our nation, for Charmin’s cousin’s family after a sudden death, for Cat Gut’s nephew and his family, as he has been seriously injured in a motorcycle wreck.
ANNOUNCEMENTS:
CSAUP Jan. 30!  Sign up!