F3 Knoxville

Tag: Rep Sleepy

Thanksgiving with the Girls

THE SCENE: Cold

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

SSH x10, Tie Fighters x20, Cherry Pickers x10

THA-THANG:
Roll 1 six sided dice and perform corresponding workout

  1. Angie’s House- 20 Pull-Ups, 20 Merkins, 20 BBS, 20 Air Squats
  2. Helen’s House- 400m Run, 21 CMU Swings, 12 Pull-Ups
  3. Fran’s House- 15 CMU Thrusters
  4. Kelly’s House- 400m Run, 30 Box Jumps, 30 Squat Jumps
  5. Nancy’s House- 400m Run, 15 Overhead CMU Squats
  6. Grace & Isabel’s House- 20 CMU Ground-To-Overheads

MARY:

Light stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Give thanks in all circumstances – Thessalonians 5:16-18

MOLESKIN:

ANNOUNCEMENTS:

  • Thanksgiving Day beatdown @ 6am
  • Christmas trees for Emerald Youth
  • 11/28 workday @ Emerald Youth
  • 12/3 Maryville Christmas Parate
  • F4 Wednesday 6:30am @ Momma’s Country Kitchen

Let’s go on an adventure

THE SCENE: balmy 28 degrees with clear skies
F3 WELCOME & DISCLAIMER

WARM-O-ROMA

  • Side straddle hops IC x 20
  • Alarm clocks x 5
  • Baby arm circles F/B x 20
  • Tempo Merkin x 15
  • Tempo Squat x 15
  • Frankenstein to light pole

THA-THANG:

Mosey around the property to destination

Fire Drill @ soccer field

  • high knees pax calls fire drop roll right merkin, roll back left merkin back to high knees

howling monkeys

  • monkey humper x 10 wave then hold 2 rounds

Split pax in 2 misc exercises while other half run. Rinse repeat 10 or so times

Conquer Mount Brute. 10 merkins at top and bottom x 3

MARY:

  • Seal claps IC x 40
  • Overhead claps IC x 40
  • Plank for time

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:

Movember – prostate, testicular and mental health awareness month. I’m a hypocrite, are you? Live what we talk about in the gloom. Be there for one another. Ask another man how are you doing? When asked, be honest. It is not a comparison to does someone have a more deserving situation to share. We all struggle with something. There is no reason to do it alone. 

ANNOUNCEMENTS:
Christmas tree donations

emerald youth volunteer opportunity Nov 28

 

 

 

The illusion of luck

THE SCENE: cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Arm circles forward and backwards
  • Cherry pickers
  • Plank paper, rock, scissors

THA-THANG:
Flip a coin, if it is heads run 1 lap around designated track, if it is tails draw a card and do the exercise associated with the card.

  • Diamond = overhead press
  • Spade= goblet squat
  • Club =BBSU with press
  • Heart = we’re not worthy

MARY:
Shoulder stretch, Michael Phelps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rock, paper, scissors, flipping a coin and drawing cards can all be seen a luck. However, luck is just something we tell ourselves when we do not understand the journey or the outcome. In truth, God has ordained out steps, He is with us in our journey and doesn’t leave us no matter the outcome.  Trust in Him, not in the illusion of luck
MOLESKIN:
Psalm 37: 23-24
ANNOUNCEMENTS:

The kraken gave a lesson in time management

THE SCENE: Brisk East Tennessee morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpee’s due to me being late

THA-THANG:

Kraken with stairs

each station starts with 10 and increased by 5 reps once you made the circuit

  • Guard rail rows
  • Calf raises
  • Merkins
  • Big Boys
  • Squats
  • Iron rockets

MARY

played a little game of 21’s – w/5 penalty burpees due to someone not knowing how to count

leg lifts

COUNT-OFF & NAME-O-RAMA
Burnout, Shoelace’s, Rep Sleepy, Grouch, Pennies, Half Day, Streaker, Doppelgänger
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
‭‭Romans‬ ‭12‬:‭12‬ ‭ESV
MOLESKIN:
Quite a lesson in time management
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details. Continue reading

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.