F3 Knoxville

Tag: Snitch

Choose Your Own Adventure Equalizer Style

THE SCENE: Humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles forward /Backward (10)
Michael Phelps, and arm stretches
THA-THANG:
Today was choose your own adventure, Equalizer Style.  Each PAX chooses a location and an exercise and we each have our own input into the workout.
First we paused to watch the Space Station cruise by Earth at 20,000 MPH.  While watching we did flutter kicks to 30 in cadence, and 20 hip pointers.
15 pull ups on the playground
15 burpee pull ups at the bathroom
25 big boys at the pavilion
25 carolina dry docks on the dock
15 each, rows, curls, & overhead presses
25 rock jumps at the rocks
16 merkins (wide)
50 dips at the flag pole
Mario, side run, bernie around the tennis courts
15 Derkins on the bleachers
Burpee Broad Jumps around the splash pad
Ring of fire, doing merkins starting at 5, naming a type of shrimp dish like in Forest Gump.

MARY:
Each PAX called an ab exercise, and we followed each with 10 merkins
Flutter kicks
Box Cutters
Freddie Mercuries
Hello Dollies
Big Boys
Pickle Pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today was choose your own adventure day.  We all have choices to make and those choices have good or bad consequences.  The food we eat, the way we spend money, do we seek regular medical care, etc.  Think about the choices you make this week, and the consequences of those.
Galatians 5:13-14
You were called to freedom, brothers and sisters; only don’t let this freedom be an opportunity to indulge your selfish impulses, but serve each other through love.  All the law has been fulfilled in a single statement: “Love your neighbor as yourself”.

MOLESKIN:
Pray for the Knox County Administrators as they report back to work this week.  Pray for an unspoken for Schoolzone.
ANNOUNCEMENTS:

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and reverse

mosey to the football field

THA-THANG

1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Fellowship Mosey to the AO

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
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CMUesday Gorilla Complex

THE SCENE: Low 70s, almost no humidity.  Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back.  Rinse and Repeat for a total of 8 times.

Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1.  Each station does each exercise in succession – AMRAP – until bumped.  We only got about halfway through.

  • Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
  • Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
  • Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead

MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4.  I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words.  I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do.  What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26.  Sign up and show up!