F3 Knoxville

Tag: School Zone (Michael Shope)

Throwing Dice on The Farm

AO: the-farm
Q: KickFlip
PAX: School Zone (Michael Shope), Aladdin, Einstein, Choir Boy, KickFlip
FNGs: None
COUNT: 5
WARMUP: RFTS/LIH, Willy Mays, Cherry pickers, Merkins, Mountain Climbers, Mosey to the pavilion
THE THANG:
Divide into two teams. One team rolls a die (1,2,3) and runs that many laps around the playground while the other team works down a list of 10 exercises. When the running team finishes their lap(s), switch roles. Once a team gets through all 10 exercises, they knock down a cone and start back at the top. First team through the set 3 times wins!
Exercises were;
1. 10 Monkey Humpers (4-count)
2. 15 Mountain climbers (4-count)
3. 10 Iron Mikes (10 each leg)
4. 10 Side crunches (10 each side)
5. 10 Bobby Hurley
6. 15 BBS
7. 15 Diamond Merkins
8. 15 Star jacks
9. 15 Carolina Dry Docks
10. 20 LBC (single count)

Jelly Legs: 30 sec Al Gore, 30 squats, sprint. 20 sec Al Gore, 20 squats, sprint. 10 sec Al Gore, 10 squats, sprint.

MARY:
Around the circle. Dolly kicks, v-ups, boat/canoe, heels to heaven, box cutters.

ANNOUNCEMENTS:
Chainbreakers launches on Monday. 2 rides each week. Join the Slack channel mountainbiking

COT:
Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5

Let’s work to get really good at realizing when we are daydreaming about guilt, mistakes, slights (real or imagined), and other dysphoria where I am the victim… and bounce out of that mindset. Pivot and shift to virtuous positive thinking.

It’s difficult until it’s easy

AO: the-farm
Q: KickFlip
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Big Red, Scott M, KickFlip
FNGs: None
COUNT: 6
WARMUP: LBAC, Phelps, Calf Stretch, Up/Down Dog, Merks, Tempo Squats, Cherry Pickers, Step-ups, Derkins, Dips, Jog

THE THANG:
Perform all exercises in a list of 12. Run to the top of the steps and back. Repeat – each time drop the top exercise. Exercises were;
12 Iron Mikes
11 Diamond Merkins
10 Bobby Hurley
9 Werkins
8 LBC (4 ct)
7 Hello Dolly (4 ct)
6 Big Boy Situps
5 Heels to Heaven (4 ct)
4 Carolina Dry Dock
3 Burpees
2 Donkey Kicks
1 Body Builder

MARY:
Flutter kicks for one minute.

ANNOUNCEMENTS:
March 4 Chainbreakers launch
April 5 – Escape from Haw Ridge
April 27 – GTE

COT:
In pursuit of virtue and high-impact, you should be working to start/sustain good habits (fitness, nutrition, sleep, prayer, study, meditation, gratitude, etc.) and working to stop/sustain harmful habits (anger, lust, drugs, excess alcohol, junk, porn, etc.). Each of these things will be DIFFICULT…but KEEP AT IT…because one day, they will not be so difficult anymore. They are difficult until they are easy – OR – they never get easy, but you get stronger. If you miss a day, don’t miss two. If (when!) you stumble…START AGAIN. Keep pursuing virtue, brothers.

2 Peter 1:5-8, “…make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”

EMOMday

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone (Michael Shope), Big Red, Choir Boy, Brick, Bunker
FNGs: None
COUNT: 6
WARMUP: ✅

THE THANG: Mosey to Da Club to pick out a coupon. Mosey to the small pavilion for some EMOMs. 1st round – 5 merkins, 5 incline merkins, and 10 chest presses (on your back using the coupon) for 10 minutes. Lap around the playground. 2nd round – 10 curls, 10 dips, 10 LBCs for 10 minutes. 3rd round – 10 overhead presses, 10 squats (with the coupon), and 10 flutter kicks (4 ct). Return the coupons. Mosey back to the AO.

MARY: No time

ANNOUNCEMENTS: Convergence on 2/17 at Big Ball at 7:00 am. Clown car meeting at Kroger at 6:10 am for anyone wanting to car pool.

COT: Be thankful for the opportunity to get old.

Light poles

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Jason E Fisher, Lightweight, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Two laps around the big loop.
Lap 1: 5 merkins at each light pole, 10 dips at each bench
Lap 2: 5 squats at each light pole
MARY:
Ring of fire
Boat/canoe
ANNOUNCEMENTS:
Convergence at Big Ball – clown car from Kroger leaving at 6:10
COT:

”which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.“
‭‭1 Corinthians‬ ‭12‬:‭24‬-‭26‬ ‭ESV‬‬
bible.com/bible/59/1co.12.25-26.ESV