F3 Knoxville

Tag: Rascal

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Pumpkin Carving

THE SCENE:  44 and Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x30 IC/ Cherry Pickers x10 IC/SSH x20 IC/Imperial Walkers x12 IC/SSH x15 IC/Baby Arm Circles Forward/Reverse x10 each IC
THA-THANG

  • Mosey to TN Amphitheater Stage as a PAX and do the following together…
    • 10 Hand Release Merkins, 15 Squats, 20 BBS (take lap around Big Ball)
    • Rinse and Repeat 3 times.  on 3rd trip up sidewalk going behind the Amphitheater steps PAX must bear crawl up to top before returning to stage.
  • Mosey to Big Ball Steps…
    • 7’s with Burpees and Hand Release Merkins (Burpees at the bottom, HRM’s at top of first level of steps.
  • Mosey to Big Ball infield…
    • Partner UP with a Battle Buddy and wheelbarrow across infield to starting point (alternating who is crawling when partner is at exhaustion)

MARY:
Flutter Kicks IC x20, Hand release merkins IC x10, Hello Dolly’s x15 IC, Hand Release Merkins x7 IC, Pickle Pounders x14 IC
COUNT-OFF & NAME-O-RAMA
16 PAX & 1 FNG “Swanson”
CIRCLE OF TRUST/BOM:

Proverbs 27:12 “A prudent person foresees danger and takes precautions.  The simpleton goes blindly on and suffers the consequences.” (NLT)  Too often times I find myself being the simpleton.  Reflect throughout your day at a particular time such as lunch and pray about your day and needs/concerns so that God keeps your heart receptive to His ways.  If you want prudent results you can’t act in a manner of the simpleton!!

MOLESKIN:

ANNOUNCEMENTS:
As we were all walking to our cars Passport and myself encouraged others to sign up to Q/Co-Q!  Commit to stepping out of your comfort zones and lead by serving.

La La Leggy

THE SCENE: 65 with a chance of rain.   5 pax post for a pre-beatdown ruck.   25 more pax post to get the legs in shape to start the week of right.  Lots of good mumble-chatter catching up from the weekend.


F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

  • Side Straddle Hop x 20
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

  • 4 Burpee : 4 lunges across lot.
    • Down to touch the fence and back up in reverse sprint back to start
  • 3 burpees : 4 lunges back to starting position.
  • 2 burpees : 4 lunges back to starting position.
  • 1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

  • The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10    

The Chase

  • Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
  • Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
  • Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day.  God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers.  God uses community to build and strengthen us, Satan uses isolation to destroy.   Make a commitment this week to pray for the brothers that were to the left and right of you today.

Circle the Wagon

THE SCENE: Crisp, clear, and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Michael Phelps IC x10
  • Big Arm Circles IC x10
  • Mosey 2 laps around the parking lot.

THA-THANG:

Circuit. AMRAP 5 Minutes.

  • Round 1:
    • Calf Raises x20
    • Lunges x20
    • Run lap around parking lot.
  • Round 2:
    • LBC x20
    • Sundial x20
    • Run lap around parking lot.

Mosey to new, big parking lot.

  • Do exercise at every light pole on the outside of the parking lot. When you make it a full lap, do burpees until everyone gets back.
  • Round 1: Squats x10
  • Round 2: Merkins x(Pick your own poison)

Mosey to base of Cardiac Hill via new path. LBCs and American Hammers along the way to keep up the good cheer.

Cardiac Hill.

  • Sprint to first turn.
  • Merkins x10
  • Sprint to second turn.
  • Squats x10-20
  • Sprint to top.
  • LBC x20.
  • Mosey back down. Rinse and Repeat.
  • Lead group began doing lunges up Cardiac Hill on the 3rd ascent, picking up the PAX along the way. Then back to the (absent) flag.

COUNT-OFF & NAME-O-RAMA
PAX: 22. Smallmouth, Fabio, Coolio, Cheatsheet, Leonardo, Cherry Picker, Walkabout, Mr. Ed, Pusher, Expedia, Charmin, Crablegs, Snitch, High Heels, Umbro, Waffle House, Rainbow, Bunny, Rascal, +2 early departures

FNG: Compost (Forgot to get his contact info! Umbro, can you hook us up? Or Compost, just keep coming, ok?)

CIRCLE OF TRUST/BOM:

Mr. Ed has a torn ACL. It’s been torn for 5 years (what?). Surgery is scheduled for December. YHC felt that was too long to wait. This PAX prayed for complete healing NOW. Cause that’s what a Good Father wants to do for His boys.
MOLESKIN:

I woke up late. Didn’t have a good plan the workout. Felt scattered. Didn’t have a good WORD ready for the COT. Then Mr. Ed shared about his ACL being torn and the upcoming surgery and asked that we pray for a quick recovery…after surgery. BOOM. It hit me. “There it is. Here’s the moment. Stop feeling guilty about not having something ‘prepared’ and STAY PREPARED to live freely in the moment.” I was immediately convinced this was no accident. “Mr. Ed, yeah, we’re going to pray for a quick recovery. But not for a quick recovery two months from now. We’re going to ask our Good Father for a quick recovery NOW.” A Good Father doesn’t give his boys snakes when they ask for bread. So, Father, sure, we’ll give you glory if you want to slowly heal Mr. Ed’s ACL post surgery. But we would much rather brag about how You healed Mr. Ed’s ACL without surgery.

ANNOUNCEMENTS:
Christian Brothers Automotive (https://www.cbac.com/knoxville/?L=true) are providing free oil changes to single moms. Contact for more details: (865) 270-6588.

 

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.