F3 Knoxville

Tag: Rep Sleepy

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4

Chariot Dice Rematch

THE SCENE: it was like 50. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH. 20 merkins. 20 squats. 5 cherry pickers. 10 piano keys. Warm up lap. Run to cumpit. 5s (body builders at the bottom, iron rockets at the top, Bernie up the hill). Run back the the ao
THA-THANG:

8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
5 PAX plus a couple drifters
CIRCLE OF TRUST/BOM:
Keep rolling. In life, we don’t always luck out and often roll poorly or get stuck. But that doesn’t mean we give up. It is important that there are a few things in your life that you keep rolling on because you know you need to in order to keep moving. We did that with our fitness this morning. Will we keep doing it in our fellowship and our faith? What habits do you maintain even when the dice roll poorly for you? One of those things for me is reading the Bible. And had been rolling poorly until just the other day I came to psalm 42 and it really became a breakthrough moment for me.
MOLESKIN:
Read psalm 42 aloud as if a prayer from your own heart.
ANNOUNCEMENTS:
Please pray for the Stanton house. Sickness is bad and trying to make it through. Thanks! Sorry we had to cancel breakfast.

Dora Mod

THE SCENE: Spring is in the air, beanies came off, ESPY did a SpiderMan from the building roof
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, side lunges, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Bent over rows x50
  • Burpees x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Curls for a minute, Big Boy Sit-Ups for time

COUNT-OFF & NAME-O-RAMA
KY, RadioShack, Webelo, Scoutmaster, Espy, Swerve, Rep Sleepy, Grouch

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He should us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!