F3 Knoxville

Tag: Soybean

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

Bomb Shelter

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Little Baby Arm Circles, SSH
THA-THANG:
CMU lunges, twistand press from half court to playground. WW2’s at one end, Merkin’s at the other.

Sudden change, Indian run with CMU to Crumpet, sprint up for 15 LBC’s, mosey down for 5 Merkins. Rinse and repeat.

Indian run back to AO for dealers choice.

MARY:
Finished time with LBC’s
COUNT-OFF & NAME-O-RAMA
13 PAX enjoyed the CMU braved the day.
CIRCLE OF TRUST/BOM:
John 14, 15-17

Defeating negative self talk. Stop and think about the conversation running through your head on any given day. Chances are that in the span of a few seconds you can talk yourself out of any positive change you want to see in your life. Small changes like setting the alarm for F3 or major life changes that you know are good for you can be easily dashed by that internal voice that say “I’m not strong enough, not smart enough, don’t have the drive or energy to make this happen.”

Bullshit.

Here is the truth, own it: You are a well loved son of God and he wants good things for you, just like you want good things for your own children. He has given you the power of the Holy Spirit to walk with you each and every moment of your time here. Grab a hold of that power, ignore the negative self talk live your life pursuing the good things your Father has set before you.

MOLESKIN:
Continue to pray for the job opportunities for the PAX and spouses
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Elementary Beatdown

THE SCENE: Wet and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • Merkins – IC x10
  • Mountain Climbers – IC x10
  • 3 CMU Indian Run to the Elementary School

THA-THANG:

  • Wall Walks (x5) OR Dry Docks (x25)
  • 50yd CMU Walking Lunges
  • 400 Meter Run
  • 50yd CMU Walking Lunges
  • Toes to Bar (x10) OR BBS (x20)
  • Pull-ups (x5)
  • Swing Groiners (x15) OR Bicycles (x30sc)
  • Rinse an Repeat!

MARY:
No time for Mary, Jail Break back to the A.O.
COUNT-OFF & NAME-O-RAMA
11 Pax
CIRCLE OF TRUST/BOM:
Whats it like to be Godly and how that looks. We tend to “reflect” on past events and think we could have acted differently or come across more Godly than we did in the moment. I invited the Pax to start thinking more Godly in the present and even pre-event. This way to become a better and more powerful light of God on this earth.
MOLESKIN:

ANNOUNCEMENTS:

Oh What Luck

THE SCENE: Felt steamy, a little drizzle at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 Windmills

8 Cherry Pickers

10 Arm Circle F/B

THA-THANG:

Grab CMUs and mosey to Crumpet.

3 rounds of 7s with CMU exercise at the tree.

Round 1:

1 Get Up

6 Mr. Spectaculars

Round 2:

1 Bodybuilder

6 Goblet Squats

Round 3:

1 2-count Iron Mike

6 Thrusters

Bonus for the 6:

10 BBS at the bottom

10 Merkins at the top

Repeato

MARY:
15 CMU up Flutters

15 Chest Presses

15 second isometric hold

Repeated twice
COUNT-OFF & NAME-O-RAMA
9 Mighty men fought the fartsack and won
CIRCLE OF TRUST/BOM:
“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot
MOLESKIN:
Those get ups start to bite after a couple rounds.
ANNOUNCEMENTS: