F3 Knoxville

Tag: Rocket

Friday eve:Floor is Lava

THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers

THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.

  • 10 round the world
  • 5 burpees
  • 10 CMU thrusters and 10 CMU biceps
  • 20 ball slams
  • 10 incline merkins
  • 20 rope whips
  • 21 preacher curls
  • 4 tricep bends
  • 15 goblet squats

5 Minute  EMOM ( every minute on the minute) 30 seconds  exercise 30 second  rest.

1. Mountain climbers

2. Weighted American hammers

3. Heavy big boys

1 minute  20:20:

20 seconds pull up leg lifts

20 seconds  pull up leg hold

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:
Insert the WORD: God us amazing Father who always listens to us

God’s rich grace

THE SCENE: rainy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 Moroccan night club, 10 imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the high school parking lot. Start at the south most edge and do the following.

  • Run to the next parking row
  • 5 burpees
  • 10 merkins
  • 15 squats
  • Return to start
  • Repeat but run to the next farthest row
  • Follow the same pattern until the end (5 spaces)
  • Suicide style to return all the way back to the start

Mosey to the playground.

  • 6 pull-ups
  • 15 heels to Heaven
  • 10 wall-ups at the pool wall
  • 15 4-ct Freddie Mercury
  • Repeat 3x

Mosey to the amphitheater. 10 dips and bear crawl up the hill. 10, 2-ct shoulder taps and Mosey down. Repeat once.

Mosey back the shovel flag.

MARY:
20 flutter kicks IC, 20 LBCs IC, Protractor
COUNT-OFF & NAME-O-RAMA
7 in attendance despite the rain.
CIRCLE OF TRUST/BOM:
“For while we were still helpless, at the right time Christ died for the ungodly. For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us.” – Romans 5:6‭-‬8 NASB1995

Christ didn’t die only for those who were righteous, but he died for all sinners.

“And you were dead in your trespasses and sins, in which you formerly walked according to the course of this world, according to the prince of the power of the air, of the spirit that is now working in the sons of disobedience. Among them we too all formerly lived in the lusts of our flesh, indulging the desires of the flesh and of the mind, and were by nature children of wrath, even as the rest. But God, being rich in mercy, because of His great love with which He loved us, even when we were dead in our transgressions, made us alive together with Christ (by grace you have been saved), and raised us up with Him, and seated us with Him in the heavenly places in Christ Jesus,”-Ephesians 2:1‭-‬6 NASB1995

MOLESKIN:

ANNOUNCEMENTS:
CSAUP is fast approaching!

Happy Friday eve workout

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks

 

Rainy day High School work out

THE SCENE: light rain and 50s
F3 WELCOME & DISCLAIMER performed as advised
WARM-O-RAMA:

  • jumping jacks (IC)
  • Moroccan night club (IC)
  • Cherry pickers
  • 10 merkin on own
  • downward and upward dog

THA-THANG:

Mosey to high school front door
The thing
  1. 11s – jump-ups and big boys
  • 10 lateral shuffle
  • 20 squats
  • 30 high knees
Then run around the circle parking lot.
  • 40 mountain climbers
  • 50 push-ups
  • 60 sec. plank
sprint to second light post
Repeat the entire sequence of #2
3. modified Blimps:
  • 5 burpees
  • 10 lunge each leg,
  • 15 imperial walker stop and run the hill and back.
Sprint to second light post
  • 20 merkins,
  • 25 plank jacks,
  • 30 squats
Sprint to second light post. repeat just the second half (starting with Merkins)
Mosey back to AO. no time for Mary.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
contempt. talked about how anger plus disgust gets you to contempt and how that can lead to dehumanization.
MOLESKIN:

ANNOUNCEMENTS:

Contentment

THE SCENE: nice 50 degrees!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Mountain climbers, 15 Moroccan night club, 10 Grady corns
THA-THANG:
Mosey to playground

  • 5 pull-ups and 5 burpees
  • Run to the pool wall
  • 5 wall-ups
  • 3 rounds

Mosey to K2-5 hill. Stop twice along the way for 20 derkins and then 10 squats. 11s at the hill. Start with 10 squats and the bottom and 1 Merkin at the top.

  • Take the scenic route around the trail
  • Do 2 Prison Cell Merkin Burpees
  • Increase by 2 at every intersection
  • Add in 2 count flutter kicks (double quantity of the burpees) and SSH (double the quantity of the flutter kicks)

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
8 crushed this workout!
CIRCLE OF TRUST/BOM:
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”-Luke 12:15‭-‬21 NASB1995

This man had his priorities out of line. He was more concerned about accumulating wealth on earth instead of putting up his treasures in heaven. We need to be reminded to be content and focus on serving God first, spending time with our families, and serving others over working so hard to accumulate wealth that we miss the opportunity to reap the benefit.

MOLESKIN:
YHC again had to add work on the fly. Everyone worked really hard this morning.
ANNOUNCEMENTS:
Upcoming OTBs for Rampart in Kingston. CSAUP May 6th.