F3 Knoxville

Tag: Slappy

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. 2 This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there. 

 

RISK

THE SCENE: 54 AND OVERCAST!

DISCLAIMER: 
Welcome F3 (Fitness – Fellowship – Faith)
Slow Squats OYO during Disclaimer: Snaggletooth – not a professional, FREE workout, MODIFY as needed, COVID PRECAUTIONS, Cell phone in case of emergency.

Warm-o-Rama
1. SSH – 10 x 4 IC
2. Imperial Walker – 10 x 4 IC

3. Baby Arm Circles – 10 x 4 each side IC

4. Tempo Merkin – 10 x 4 IC
5. Mountain Climbers – 10×4 IC

Follow the Leader – mosey, side-step, karaoke, hi-knees, butt kickers to Amphitheater – Mucho Chesto (10 merkins + 10 werkins + 10 diamonds + 10 stagger right + 10 stagger left)

Mosey to Recruiting Center – 5 burpees in parking lot – 1 CMU/PAX

THE-THANG 
1. GOOD MORNING

  • 10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 SINGLE-LEG SQUAT (BOTH SIDES)
    10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 PLIO-MERKS (EACH SIDE)
    10 SINGLE-ARM ROWS (EACH SIDE)
    10 GOOD MORNINGS (CMU BEHIND HEAD)

2. CMU 4 Corners   (BORROWED FROM STEAM AND TWEAKED – THANKS STEAM!)

  • Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
    Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
    Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
    Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

Mosey back to Shovel Flag for time.

**Didn’t have time for these little beauties here – but believe you me, they are a-comin’.***

3. 4 STATIONS:

  • 1. 20 Pull-ups (TIME KEEPER)
    2. TIRE FLIP
    3. CMU THRUSTERS
    4. CMU LUNGES
    ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

4. Nickel/Dime/Quarter x2 – PAX mosey to Amphitheater

  • Round 1
    5 Dips
    10 Box Jumps/Step-Ups
    25 1-leg squats on bench
  • Round 2
    5 1-leg squats on bench
    10 Dips
    25 box jumps/step-ups

MARY: PAX choice

COT – RISK.

I’m not a natural risk-taker. But in this season of Lent, I’ve been challenged to risk something that brings me closer to God, that makes room for Him. You see, risk requires faith. Faith pleases God. Hebrews 11:6 says, “Without faith, it is impossible to please God.” Faith is the only thing that has ever impressed Jesus. Look at Jesus’ interaction with the Roman centurion (Luke 7:1-10). Check out Mark 7:24-30 to see Jesus’ most uncharacteristic interaction with a Syrophoenician/Canaanite woman – as if he was just pressing her faith to keep risking, keep trusting that He is exactly Who she thinks He is, and can do exactly what she thinks He can do. Will you risk courage in a decision, vulnerability in an important relationship, leadership in a situation that requires it, making the tough call even if it costs you personally?

Father of the modern missionary movement William Carey’s motto: “Expect great things from God. Attempt great things for God.”

Lent is here – Spring is coming. What will you risk IN FAITH moving into the new season?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none

How long can you HOLD on?

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams
A team will perform the circuit, while one team member is in a hold.
When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.
Repeat until all exercise are done.  Take a lap, start the next round with the same format.
You can only do exercise while a teammate is “holding”
Station 1
Hold plank on elbows
25 merkins each team member
25 squats
25 big boy sit ups (ea)
run a lap
Station 2
Hold a wall squat
25 burpees each
25 monkey humpers
25 little baby crunches (4ct)
take a lap
Station 3
Hold a “canoe” position
25 diamond merkins
25 lunges
25 hello dollies (4ct)
Run a lap
Station 4
Hold balls to the wall position
25 bicep merkin
50 single leg calf raises (25 ea)
25 American Hammers (4ct)
run a lap

MARY:
We went around the circle.  One PAX led us through an ab exercise, then we did 10 merkins following each.  We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:
That flag has been here for every workout
WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock
This AO makes me proud, and then things I am not proud of.
James 4:6 But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23 A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

 

MOLESKIN:

ANNOUNCEMENTS:

Fun with the Alphabet

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
39 ℉ 85% 36 ℉ 4.6 mi/h NE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

The entire workout is based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

For warm-ups, pick a member of the PAX who is absent and use their name or use the first name of a present PAX’s hospital name. Perform the exercises associated with the first 4 or 5 letters of that name. You can vary the totals to make this more of a warm-up. Like 20 Freddie Mercuries instead of 50.

THA-THANG:
Using four variations of the above alphabet/exercises. Before starting, place one alphabet/exercise list in four corners of a square parking lot or field. Mosey towards the parking lot/field. Divide into 4 groups. Each group goes to a corner. Using the alpha-list, the group selects a PAX name from their group and performs all of the exercises associated with that name. So, everyone in the group does the exercises for just one of their names. The whole name. After the group finishes, they mosey as a group to the next corner. Pick another name, do the exercises associated with that name using the list available at that corner. Then move to third corner. Rinse and Repeat. To fourth. Rinse/Repeat around the square. If the group finishes all the names of their group before the other groups, that finished group runs to an unfinished group and joins them. At the end, it should be one big group or everyone finishing at the same time.

There wasn’t time for this.  But if there is time, use two lists for entire group and pick two locations about 50 yds apart. Have the group, pick different AOn names and perform those exercises. For example, do ‘Shamrock’ at one side, then ‘Asylum’ at the other, then back for ‘JUCO’ etc.

Then Mosey back to AO.

MARY:
Using various lists, use the word ‘Mary’ (and maybe others like ‘Core’, ‘Ab’,’Stomach’). Only with these, find the letter of the word and if the exercise is not an ab/core exercise, go to the next exercise in the list. For instance, in the above list, ‘M’ = Squats. You don’t want to traditionally do squats during the Mary, so go down list. Not Merkins, Not SSH, But Yes to Hello Dollys. Obviously, Q can say what exercise is a Mary exercise.

COUNT-OFF & NAME-O-RAMA
12 Brothers.
CIRCLE OF TRUST/BOM:

Matthew 18:20

“For where two or three are gathered in my name, there am I among them.”

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.

ANNOUNCEMENTS: