F3 Knoxville

Tag: Sparky

Loop-de-Loop

The Scene: 64 and clear

F3 Intro and Disclaimer

Warm-O-Rama:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC

Tha-Thang:

Mosey to Baby Everest
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to Tennis Courts
Quarter Pounder….with cheese please!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO

MARY:

Flutter Kick 20x

Hello Dolly 20x

Side Cruches 10x x2

WORD:

The difference between “Have To” and “Get To”? All in how you approach life…

Moleskin:

I loved being back in the PAX this week – really glad I got an open Q last minute.  Super stoked to meet the new FNGs and hope they ALL come back and get better together! -Ratchet

Lottery

The scene: 60, cloudy

Q Bartman

F3 Welcome and Disclaimer

Warm-o-rama:
Little Baby Arm Circle – front / back IC x 10
This / that stretch
Cherry Picker IC x 5
Burpees OYO x 10
CMU: 10 curls, 10 OH press, 10 tricep press, 10 squat

The Thang:
• Suicide lottery. 5 cone suicide course with cones about 10 yards apart from each other. Pass a bucket around with exercises written on cardboard tickets. PAX draw a ticket & run suicide course, completing the exercise you drew from the bucket each cone. Rinse, shuffle, repeat.
• Final lap: everyone does burpees

MARY:
ABCs
Box cutters IC x 20
American Hammers IC x 15
Ring of fire – leg levers. 2 rounds

Count off and name-o-rama

BOM:
You reap what you sow. The world tells us to sow our wild oats while we’re young and then settle down later to be responsible men, husbands and fathers. The problem with this is that the bible clearly tells us we will reap what we sow. Is it any wonder that the man who spent his teenage years partying now has a hard time staying away from the same crowd? Or the man who spent his time looking at pornography while young now struggles with this in his life? As fathers this is something we need to be aware of with our children. I want my children to experience life to the fullest – I want them to experience joy, sadness, success, failure, love, heartache, friendship and animosity as they round out to be adults. However, as my oldest child enters his high school years I am increasingly aware of my responsibility as a father to set appropriate guardrails so that my children experience all they can, while not establishing bad habits that they will reap later in life.

Moleskin:
Today was Peyton’s last day with the PAX before he relocates to FL. We’re all going to miss him in the gloom! Peyton is a HIM and the Orlando F3 PAX will be better because of him. Tclaps brother!

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Hey! Watch iss!

The Scene:  72 degrees and an ever so slight drizzle at times

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey ’round outhouse
Yee haws x20
Mericans w/ 12oz curls x 20
Lightin a firecracker and runnin high knees to fence and back

Partner up
Chicken chasing course W/CMU (12 pack of Olympia) while partner does more merkins w/12oz curls
x2

Indian runs in two lines to back of rink lot w/CMU yell “hey! check iss out” before sprinting to the front

The Redneck shopping spree:
Cone 1 Walmart)20 of each: curls, tris, presses, Squats at each station, run to previous cone and back, grab CMU move to next cone.

Cone 2 Auto Zone) 15 of each: Mericans, SSHs, Imperial walkers, mericans

Cone 3 Walmart again) 10 each: burpees, lumberjacks (5×2), BBS, Carolina Dry Docks

Cone 4 liquor store) 5 each: CMU burpees, CMU sit-ups, CMU sumo Squats, sprint to start w/CMU.

When finished do Suicide sprints to each cone and back
till 6 catches.

Partner up: at start, one farmer walks to first cone with both CMUs (12 packs) and back, while other does exercises, switch go to 2nd cone etc. exercises: Mericans, rockettes, low Ratchet squats, dry docks

Mosey w/CMU to AO

MARY:

Ring of Marlboros:
1st man yells “Hey! Watch iss!” and does exercise he chooses and PAX follows. Next man says same thing when he feels the need and does his exercise.

Count-o-Rama
Name-o-Rama

BOM:
Why We Should Love Our Enemies
“Love your enemies, do good to those who hate you.” (Luke 6:27)

There are two main reasons why Christians should love their enemies and do good to them.

One is that it reveals something of the way God is. God is merciful.

“He makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust” (Matthew 5:45).
“He does not deal with us according to our sins, nor repay us according to our iniquities” (Psalm 103:10).
“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you” (Ephesians 4:32).
So, when Christians live this way, we show something of what God is like.

The second reason is that the hearts of Christians are satisfied with God and are not driven by the craving for revenge or self-exaltation or money or earthly security.

God has become our all-satisfying treasure and so we don’t treat our adversaries out of our own sense of need and insecurity, but out of our own fullness with the satisfying glory of God.

Hebrews 10:34: “You joyfully accepted the plundering of your property [that is, without retaliation], since you knew that you yourselves had a better possession and an abiding one.” What takes away the compulsion of revenge is our deep confidence that this world is not our home, and that God is our utterly sure and all-satisfying reward.

So, in both these reasons for loving our enemy we see the main thing: God is shown to be who he really is as a merciful God and as gloriously all-satisfying.

The ultimate reason for being merciful is to glorify God