F3 Knoxville

Tag: Repeat

Stay Right Here

THE SCENE: Cloudy 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

High Knees x 30 IC

Tempo Squat x 15 IC

Negative Pushup x 20 IC

5 Burp OYO
THA-THANG:

  • 11 Decline Merkin
  • 10 Burpee
  • 9 Sun Dial
  • 8 Negative Merkin
  • 7 Bench Squat
  • 6 Flutter Kicks (4 ct)
  • 5 Bench lunges (each leg)
  • 4 Mtn Climbers (4 ct)
  • 3 Around the clock Merkin (12 merkins each time)
  • 2 Jump Squat
  • 1 Hand Release Burpee

Do all exercises and after each round drop the bottom exercise until you have dropped all exercises.

At the completion of each round complete 25 box jumps before beginning next round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world we live in is not very different from the world Jesus was born into. Difficult, exhausting, confusing times with governments asking their citizens to follow their lead (census). The value of human life was at a similar level. After the birth of Jesus an unknown multitude of children were murdered. Nothing is new to our God. We, His creation, are not doing anything that would surprise Him. He is the same God today that sent His only Son to save His creation. He cannot be surprised, fooled, lied to, or deceived. He is coming again.
MOLESKIN:

ANNOUNCEMENTS:

Shake ‘n Bake

THE SCENE: 40s, Rain
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Soccer Field 1: Jelly Chest/Arms, Jelly Leg

Mosey to Soccer Field 2: 5 Burpees at every corner

Mosey to Soccer Field Bathroom Rail Bars, Split into two groups: Group 1: 25 pull-ups, Mosey to bottom of adjacent hill; Group 2: Bernie up hill to bars, 25 pull-ups – Rinse and Repeat, decreasing 5 every set of pull-ups.

Mosey to Playground: 25 Merkins, 25 Dips – 20 Merkins, 20 Dips, 15 Merkins, 15 Dips, 10 Merkins, 10 Dips

Mosey to Soccer Field 3: Bear Crawl across the field.

Route 66 at Poles back to AO Flag: Diamond Merkins and Jump Squats

MARY:
Battle-Buddy up.  One P does ab exercise, while other P runs a lap around parking lot.  Switch and Repeat until time.  We did Flutters, Box Cutters, Hello Dolly, LBCs, Calve Raises
COUNT-OFF & NAME-O-RAMA
9 Strong, WELCOME Shake ‘n Bake!
CIRCLE OF TRUST/BOM:
Luke 9: 12-17: Use your gifts with excellence and trust God to handle the results.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Outsourced faith

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Imperial walker, 10 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry picker
THA-THANG:
Assemble at the nearest corner. The four corners of the combined parking lots where the cars are and the shovel flag were used for our four workout stations. Spread out as needed between two corners and start the work: 10 4 x 4’s.

Mosey to JUCOmanjaro. We used the white marks as stopping points for exercises. The following exercises were performed at the stops, one per stop. Repeat list to the top.

  • 5 Prison cell merkins burpees (see exicon) (1st stop)
  • 20 Merkins (2nd stop)
  • 20 squats (3rd stop)
  • 20 flutter kicks (4th stop)
  • Repeat once and then mosey to the top

At the top, do another round of the exercises until the 6 gets in. Mosey back down stopping at various places on the way down. We did 10 burpees and 20 diamond merkins. On to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 crushed it this morning!
CIRCLE OF TRUST/BOM:
I would venture to guess that most of the PAX attend worship services at a local church on at least a semi-regular basis. How many of that same group study the Bible daily on their own? How many serve others regularly? How many teach others the Word of God?

My M and I have had discussions in the past about the danger of outsourcing our faith. Do we rely on the leadership of the church to perform all the work? Do we rely on them to do all of the Bible studying? What about serving those in need? Unfortunately, YHC fully admits to this happening a lot in our house. I don’t spend time in the Word as I should and I don’t serve God the way I should around the community.

This is something that I am working on. If you have the same struggle, I encourage you to work on it and reach out for help. Help those around you to be accountable as well.
MOLESKIN:
Had to audible the workout. When we finished the 4×4’s, we were supposed to repeat the four corners with Prison Cell Merkin Burpees, but YHC quickly realized that we would not even close to have the time for them. My gift to all of the JUCO PAX today.
ANNOUNCEMENTS:
Boys and Girls club workout Wednesday. Two Rivers church service opportunity this weekend.

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

Dora Go Round

THE SCENE: Chilly mid 30’s

WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)

THA-THANG:
Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds

Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting  cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).

Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).

Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.

Mosey back to AO

MARY:
@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.

CIRCLE OF TRUST/BOM:
Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army.  Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them.  Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons.  The battle is coming, so we must be ready to fight.

Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.

ANNOUNCEMENTS:
Bring coats!