F3 Knoxville

Tag: Room Service

Mix it Up

THE SCENE: Perfect; 60 degrees and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good mornings IC x 8
Harry rockets IC x 15
Merkins IC x 10
THA-THANG:
Mosey to the 05 lot:
Partner up (similar size):
Using the parking lot rows, alternate wheel barrow and buddy carry to the end.  Circle back for the six
Mosey to the coupon pile.
Curls IC (all together on the Q’s up) x15
Rifle carry to stadium hill
What’s the groups average age – response 39….
39 of each and then bear crawl to the top with 2 burpees at the top (avoid the skunk)
  • curls
  • jump squats (no coupon/CMU)
  • Tricep extension or skull crushers
  • Thrusters

Curls for the six… then all together 39 rows (single arm preferably)

Back to the “wall”….

Rock-a-bye Baby (x5) – People’s chair with a rock, block or any other heavy object. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head.

Balls to the wall for each PAX count to 10

Mosey back to 05 lot. Line up and then… run to first line, lunge to second and then burney back.  Increase the run by one each time (to three).

Jailbreak back

MARY:
Xs and Os IC x 15

Dealers choice – Archie (American Hammers), Booster (Hello Dolly), Mailbox (Heals to Heaven)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout. The goal was to get us out of our comfort zone a little.
Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.
What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids
The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.
Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…
Matthew chapter 4
Jesus, God’s son is the trustworthy one
On the heals of fathers day, this hits home to me because those unexpected calls have caused me to hesitate…which to me has seemed like a failure in grasping His plan for me and our family. However, he’s trusting in me to care for his children and I hope that I can be the father and the example that they need

MOLESKIN:
ANNOUNCEMENTS:
Continue to fill the calendar and don’t hesitate to switch it up if someone wants the Q (i.e., VQ).

Convergence on Jul 02 at JUCO

Be different

THE SCENE: a very pleasant 60 degrees at JUCO.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey along the road towards the big, east parking lot. Running counterclockwise, at each light pole, stop for:

  • 5 burpees
  • 10 merkins
  • 15 squats

Continue counterclockwise in the parking lot until the next main intersection. At each parking lane, stop for one of the following and continue through the list to the end of the lot.

  • 5 prisoner Cell Merkin Burpees
  • 10 jump squats
  • 15, 2-ct flutter kicks

Mosey around campus to the coupon pile.

  • 20 curls, 20 rows
  • Up the steps for pull-ups (as many as possible), 20 diamond merkins

Mosey toward the shovel flag and stop in the western big parking lot. Bear crawling between each aisle, do the following exercises, one each time in order shown:

  • 5 burpees
  • 10 heels to Heaven
  • 10 big boy sit-ups

Mosey to the shovel flag.

MARY:
10 side crunches each side, Protractor
COUNT-OFF & NAME-O-RAMA
11 got better with burpees this morning!
CIRCLE OF TRUST/BOM:
“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. For through the grace given to me I say to everyone among you not to think more highly of himself than he ought to think; but to think so as to have sound judgment, as God has allotted to each a measure of faith.”-Romans 12:1‭-‬3 NASB1995

We are not to give in to desires of the flesh. This is what the world does, but we are called to be different…transformed in fact. One way in which to do this is to not think too highly of ourselves. Arrogance and selfishness are two terrible characteristics to have. Everyone struggles with these. Instead remember to humble yourself in the sight of the Lord and He will lift you up. James 4:10

MOLESKIN:
Way to push through this morning. Burpees can be tough, but they will make you stronger if you keep doing them.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd, family workout at the Project on Saturday at 0900.

Dora, Ladders, and Dragons

THE SCENE: 74 and humid

F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:
SSH IC x20
Baby Arm Circles Forward IC x15
Baby Arm Circles Backward IC x15
Squats IC x10
Merkins IC x10

THA-THANG:
Mosey to the coupon pile and partner up for a DORA. Cumulatively do 100 BBSUs and 100 Curls while partner runs to top of stairs and touches building.

50 Boosters (toe Merkins) on the curb OYO

Carry your CMU or coupon to top of stairs and “climb the ladder”, alternating between swings and pull ups:

  • 5, 10, 15, 20, 25 CMU/coupon Swings
  • 1, 2, 3, 4, 5 pull ups

Mosey to the duck pond and stop halfway for 20 flutter kicks (2-count) OYO.

Welsh Dragons up the hill south of duck pond.

Mosey back to flag with a jailbreak from Kick-Flip.

MARY:
Freddy Mercury x20 IC
Paddle in a “Canoe” with Wanderer for last 2 minutes

COUNT-OFF & NAME-O-RAMA
8 bootcampers, 1 FNG (welcome to Limo!), and 7 Rushers

CIRCLE OF TRUST/BOM:
Galatians 6:2 – Share each other’s burdens, and in this way obey the law of Christ.

Two things to think about on this verse. 1 – Don’t be afraid to ask for help from others when you need it. 2 – Step up and help people without them having to ask. How often do we tell someone, “Let me know if you need anything!” and how often do they actually ask for anything? Be proactive in helping others and don’t be too proud to ask for help yourself. In this way, we fulfill/obey the law of Christ.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Family workout at The Project on 6/11 at 9 AM.
Convergence on July 2 at JUCO

Playing like Kiddos at JUCO

THE SCENE: 60 something, nice sunshine and fun in the air :).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 11.
  • Baby arm circles (reverse) x 11.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Tempo Squats x 10.

THA-THANG:

We played “Encantados”. We divided in two teams, the objective was to capture all the other team members in less than 5 mins. If you get caught, then you will do 20 merkins and 20 squats. If all your team is captured, the whole team will do 20 burpees as punishment :). We had a lot of fun and it was really hard to chase some of the fellas, they were expert dodgers :).

We mosey to the soccer fields, but on our way we performed some fun exercises:

  • 20 box jumps.
  • 20 Derkins.
  • 20 Toe Merkins.
  • 20 Dips.
  • 20 BBS.
  • 20 Heels to Heaven.

At the soccer field we played some penalty kicks. We regrouped again in teams, if the team scored, they would decide what exercise the other team would do and it would be repeated 20 times. We ended up doing the exercises all together since the our team was not that expert with the ball :).

Mosey to the Flag and 20 more squats.

MARY:
– Superman x 10.
COUNT-OFF & NAME-O-RAMA
12 chamacos joined this playful workout.
CIRCLE OF TRUST/BOM:
Luke 18:16 “Let the children come to me and do not hinder them, for to such belongs the Kingdom of God”. We reflected about the limits of the authority and the importance of making connections with our children.
MOLESKIN:
List of injured
ANNOUNCEMENTS:
NA.

Memorial Day Beatdown

THE SCENE: 70 degrees and sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Side straddle hop in cadence 20
THA-THANG:
Grab a coupon and Mosey to Hard Knox parking lot.

  • Blockies Totem Pole
    Starting with 10 counting down to 1.
  • 20x SC flutter kicks
  • Run a lap around the buildings between each set

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“Above all, love each other deeply, because love covers over a multitude of sins.”
1 Peter 4:8

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd