F3 Knoxville

Tag: Slappy

Clean Your Room

THE SCENE:

Cloudy Temp Humidity Feels like Wind Speed Cloud Ceiling Dew Point Pressure Visibility
72 ℉ 95% 84 ℉ 0 mi/h 34400 71 ℉ 30.15 inHg 6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 –  4 count SSH
  • Moroccan Nightclub
  • Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room.  So, throughout workout we collect trash as we go.

  1. B.O.M.B.S – Modified.  Working with partner.  PAX#1 begins exercises.  PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks.  Return trash to trash can and then flap jack.  Exercises:
    1. 180 – Derkins
    2. 180 – Incline Merkins
    3. 100 – LBCs
    4. 180 – Dips
    5. 180 – Reverse Merkin
  2. Mosey to middle of main parking lot.
  3. 5 points – 4 corners with center circle.  PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1.  PAX can start anywhere or center and move around at their pace until stopped.  At each corner and the circle do the exercises.  Each time at the middle 5 burpees.  If PAX brings trash back to circle, they can skip the burpees.
    1.  – 1) 50 Calf Raises.  2) 40 Monkey Humpers
    2.  – 1) 20 Big Boys.   2) 20 Freddy Mercury’s 4-ct.
    3.  – 1) 20 American Hammers.  2) 30 Pickle Pounders
    4.  – 1) 50 Squats   2) 30 Lunge Squats
  4. Route 66 back to AO.  11 significant trees between parking lot and AO between buildings.  Jump Squats.

MARY:
Too bad.  But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday.  Her favorite verse is Matthew 6:34.  With a bit of context:

  • Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
  • Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
  • Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
  • Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:  

It is also @Pringle’s born on date.  And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

leadership – do it scared

THE SCENE: Perfect – 60s and clear
F3 WELCOME & DISCLAIMER: all the usual…
WARM-O-RAMA:
Quick and easy.

THA-THANG:
1. Kinda like the Cooper from last week:

@K-2(5) – 10 Burpees at bottom – sprint to top – back down

Work your way down: 9 burpees/sprint – 8 burpees/sprint – etc

(We cut it short in the interest of time. We called it at 5 rounds.)

2. Mosey to the Lake for Lazy Dora (courtesy of Rocket)

Partner up: P1 does active exercise, P2 holds static position

100 Merkins (switching every 10)/plank – then lap around the lake

200 squats (switching every 20)/Al Gore – lap around lake

300 flutterkicks (2-ct)(switching every 25)/6″ leg lift – lap around lake

3. Mosey to Amphitheater for 11s

10 boxjumps – Bernie up hill – 1 BBS – bear crawl down

9 boxjumps – bernie up – 2 BBS – bear crawl down

(We ran out of time so we did 4’s.)

MARY:
No Time for Mary.

COUNT-OFF & NAME-O-RAMA
6STRONG: Chaco – Slappy – Pool Boy – Nuclear Ninja – Pi – Snaggletooth

CIRCLE OF TRUST/BOM:
I shared about my experience with leadership. For 20 years, I have been trying to dodge leadership of any kind. I have never thought of myself as having natural leadership abilities or aspirations. Rather, I see myself as a servant, a helper, a worker, even as a follower. I stayed away from leadership because I feared making mistakes, looking incompetent in front of others, and being responsible for the results and for others. These fears have influenced me to stay below the radar of leadership, while always trying to gain the acceptance and approval of leaders. It’s quite a head trip.

Being aware of these tendencies, l still find value to stepping up and leading – scared and all. Imperfect but still showing up. I wanted the guys to know that I view leadership as an act of service and love for them. Because I have since come to accept the conviction that every man is a leader. Every Christian is a servant-leader. Every husband, every father. Each of us is a servant-leader.

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.” (Galatians 5:13, NLT)

MOLESKIN:

ANNOUNCEMENTS:
CSAUP SATURDAY

Sign up to Q!

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.