F3 Knoxville

Tag: Slappy

Sally Country and Roxanne Gospel

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THE SCENE: A balmy 27 degrees under clear skies and a waning gibbous moon.
F3 WELCOME & DISCLAIMER  Yes, sir! Sir!
WARM-O-RAMA:
Jog-A-Lap – high knees, butt kicks, skips and strides. SSH, Morrocan Night Club, OKCPs, Oh Yeah!
THA-THANG:
An eclectic Up/Down musical adventure

  • Old Lucy and Sally kept us doing Merkins to failure then Squats to failure and so on
  • Jog-A-Lap
  • A country song about a parking lot party somewhere in Egypt kept us doing leg lifts and Freddy Mercuries.
  • Jog-A-Lap
  • Burpees and s-s-h to Roxanne.  FUN!
  • 21’s – Nailed it on the first round.  HIMs of pure concentration.
  • Jog-A-Lap
  • Even The Chuck Wagon Gang has a workout song with Up and Down in the lyrics.  Perfect for dips at the bell.
  • Jog-A-Lap
  • Annnddd…Repeat.

MARY:
Hello Dollies, 25 BB Situps, and some gruesome, off-cadence torture devised by Tuba.
COUNT-OFF & NAME-O-RAMA
Done.
CIRCLE OF TRUST/BOM:
Think of your favorite world-stopping smell and imagine breathing it in.  How wonderful is that? HIMs offered several great examples – a freshly bathed baby, smoked meat, being deep in the woods.

Eph 5:2 Walk in love, as the Messiah also loved us and gave himself for us, a sacrificial and FRAGRANT offering to God,

The following verse describes a very difficult way of walking in love, but our sacrificial offering of obedience is a fragrant offering to God. Luke 6:27-28 Do what is good to those who hate you, bless those who curse you, pray for those who mistreat you.

What is our fragrance?

ANNOUNCEMENTS:
Congratulations, men of The Project on being part of a record breaking year for filling Christmas boxes at the Samaritan’s Purse project.

Black Betty

THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Hairy Rockettes
  • Moroccan Night Clubs
  • Tempo Merkins
  • Plank Jacks
  • Newton’s cradle
  • Tempo Split Squats

THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:

    • Black Betty Dead Lift
      • Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
    • Tire and Sledge – Flips and Hits
    • Jump rope – Fast and double unders
    • Slam Ball – Slam down and High Throw
    • Curls/Tri extensions
    • Overhead Press/Manmaker Merkins
      • Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
    • Dips/Step ups
    • Dumb Bells – Chest Press and Weighted Lunges
    • Blockees and Burpee jump-overs
  • After each full round, 30 LBCs and lap the parking lot, then flip the card.
  • Finished three rounds then did a Ring of Fire, up to 3 and back down

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8

Then Jesus told his disciples a parable to show them that they should always pray and not give up. 2He said: “In a certain town there was a judge who neither feared God nor cared what people thought.3And there was a widow in that town who kept coming to him with the plea, ‘Grant me justice against my adversary.’
4 “For some time he refused. But finally he said to himself, ‘Even though I don’t fear God or care what people think,5yet because this widow keeps bothering me, I will see that she gets justice, so that she won’t eventually come and attack me!’ ”
6And the Lord said, “Listen to what the unjust judge says.7And will not God bring about justice for his chosen ones, who cry out to him day and night? Will he keep putting them off?8I tell you, he will see that they get justice, and quickly. However, when the Son of Man comes, will he find faith on the earth?”
This parable points out to us how we sometimes expect less from God, who alone is good, than we would even expect from the wicked. In a season when I ought to be steeped in prayer, seeking God’s wisdom and guidance, I find myself less engaged even than normal. This is a call to action to act in alignment with belief. Ask and it will be given to you, knock and the door will be opened. God’s power and authority is clear, but sometimes I act as though it isn’t there. Jesus knew this when he said “when the Son of Man comes, will he find faith on earth?”

MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.

45 Minute Warm Up

THE SCENE:

Mid 30’s with a slight breeze

WARM-O-RAMA:

4ct SSH x 20; Tai Fighters x 10 (forward and backward); Cherry Pickers x 5; Plank Jacks x 10; Failure-to-launch x 7; mosey up and around to CMU pile (stopped for some Rocky Balboa’s and Derkins on the way)

THA-THANG:

Carried CMU’s over by the church parking lot for some group therapy (and to continue warming up!).

Simple format… perform exercise listed at first cone, run to next cone across park lot and do same, continue and do same at cone 3 and 4, then run all the way back to cone 1 for round 2.

Exercises by rounds and cones:

1) CMU Thrusters x 5; Hand-Release Merkins x 10; Big Boy Sit-ups x 15; and 4ct SSH x 20

2) CMU Hammers x 10; Carolina Dry Docks x 15; Flutter Kicks x 20; Squat Jumps x 25

3) CMU Squats x 15; Wide Grip Merkins x 20; Freddie Mercurys x 25; Lunges x 30

4) Lightening Round – perform all 3 exercises at each cone… CMU Thrusters x 5 + CMU Hammers x 10 + CMU Squats x 15… then move to the next cone… so on and so forth

Restocked the CMUs and did high knees, rockettes, karaoke (both sides), and jogged back to AO

MARY:

Time for modified Howler Circle (PAX does non-stop monkey humpers while we rotate one at a time taking a lap around the circle – friendly “pats” on rears may have occurred)

Finished with Hello Dollies, Pickle Pounders, and Dead Bugs.

COUNT-OFF & NAME-O-RAMA:

6 well seasoned HIMs present – no FNGs

CIRCLE OF TRUST/BOM:
Reflected a bit on my up and down year of leading well at times and failing other times (more lazy than missing while trying).  Many opportunities to lead in our homes, work, church, and community.  Sometimes we pull back for fear of failure or the sting of memories from recent failures.  2 Peter 1 we read that the Lord has given us everything we need for life and godliness – for His glory and excellence – and therefore we have no excuse to “not try”.  We need to pursue the model of Jesus described in Philippians 2 where His attitude was right before any actions took place.  With humility we should try and try again and trust the Lord for the results.  Read an excerpt from Q source 4.5 talking about the tool of failure in carving out Virtuous Leaders.  Failure will happen… especially if we try to do difficult things… but we should not give up and we should get up and try again.

Where are my eyes

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

  • High knees
  • Projectivators
  • Moroccan nightclubs
  • Little baby arm circles
  • Tempo squats
  • Imperial squawkers
  • Tempo merkins

THA-THANG:

Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way

Baby steps @ Recruiting center

  • 6 thrusters and a blockee x3
  • Mosey around the parking lot
  • 6 Airplane! And a blockee x3
    • Airplane = on 6, crunch up with block then extend arms and legs
  • Mosey around the parking lot
  • 6 curl-presses and a blockee x3
  • Mosey around the parking lot
  • Line up along the short end of parking lot
  • Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
  • Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
    • Rifle Carry – Good mornings
    • Farmer Carry – Tricep ext.
  • Finish up with some high speed work
  • 40 seconds – AMRAP – 20 seconds off
    • Curls
    • Heavy Hammers
    • Right row
    • Left row
    • Heavy Flutter Kicks
    • Double stack squats
    • Heavy LBCs

MARY:
Just enough time to put our heels to heaven.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.

Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.

Psalm 121

1 I lift up my eyes to the mountains— where does my help come from?

2 My help comes from the Lord, the Maker of heaven and earth.

3 He will not let your foot slip— he who watches over you will not slumber;

4 indeed, he who watches over Israel will neither slumber nor sleep.

5 The Lord watches over you— the Lord is your shade at your right hand;

6 the sun will not harm you by day, nor the moon by night.

7 The Lord will keep you from all harm— he will watch over your life;

8 the Lord will watch over your coming and going both now and forevermore.

MOLESKIN:
Thanks to Manilow for the glamor shots!
ANNOUNCEMENTS:
IPC week 2 coming up. Hardship hill.

Sham-Rocks (CMUs) and Sham-logs

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member  carries a big  log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

  • Big log- burpees
  • Smaller log- squat jumps
  • Heavy CMU- Merkins
  • Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts