F3 Knoxville

Tag: Spotter

Breakin’ 2: Electric Boogaloo

THE SCENE: Snow and ice on the ground, 20 degrees, Cold Chillin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
15 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x
10 Windmills in cadence

Side to side mountain 🏔 climbers

THA-THANG:

  • Mosey to the library
  • 5 mins of CORE
    BBS, Plank w/ variations, Superman, LBCs, etc…
    Flutter kicks x20
  • **Spinkled in some Side Straddle Hops to stay warm…**
  • Mosey to FIA parking lot
  • 11s (but we’ll just do 8s)
    Leap frog high knees back
    Side to side Mountain climber 🧗‍♀️
  • Mosey to Coupon pile
  • Curls x 20
    Tricep dips x20
    Thrusters x20
  • Mosey to another parking lot for
  • Partner up wheelbarrow from one space to the other 5 Merkins and switch. x 2
  • 11s
    -Squats
    -Kick throughs (butt taps the pavement)
  • Back to thne flag

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
If you’re on the Bible plan Excite Bike sends out, we just finished up “Shine your light 💡 in the darkness “

There were a lot of things that resonated with me. We are God’s reflection and therefore have the opportunity to brighten this world. We can make it a better place for everyone. We can drive out darkness. We can light the way for others.
I encourage you to shine ✨ maybe even brighter than normal. Someone needs it more than we know.

This morning I read: “God w ill always be there to lead us home to Him, protecting and illuminating our path back to Him every step of the way as we declare the praises of His name.” So I felt this was fitting.

“I Am the Light of the world. Whoever follows Me will never walk in darkness but will have the Light of life” (John 8:12).

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
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ANNOUNCEMENTS:
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Ladder for 2022

THE SCENE: a warm and dry 34

F3 WELCOME & DISCLAIMER:

Properly administered


WARM-O-RAMA:

  • Cherry pickers x 8
  • left over right/right over left leg stretches
  • baby arm circles forward/backward x 10
  • tempo squats x 10
  • tempo merkins x 10
  • Imperial Walkers x 10
  • concentration SSH to 25

Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.

THA-THANG:

Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.

Part 1: Ladder on a Hill

  • A: 10 Burpees
  • B: 20 Merkins
  • A: 30 Iron Mikes
  • B: 40 Squats
  • A: 50 Heavy Hammers
  • B: 40 squats
  • A: 30 Iron Mikes
  • B: 20 Merkins
  • A: 10 Burpees

Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.

Mosey to the big parking lot for part 2

Part 2: Bernie Race

  • Start at the curb and Bernie to the first line
  • Complete 15 LBC’s
  • Bernie to the second line
  • The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
  • Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.

Mosey to the geese parking lot to finish out.

Part 3: Merkin ladder

  • Start perpendicular to the parking space lines
  • Bear crawl 2 lines
  • do 1 Merkin
  • Lunge 2 lines
  • do 2 Merkins
  • Continue alternating bear crawl/lunge and add 1 merkin every 2 lines

Finish off with some squats and sprints.

MARY:

  • Hello Dolly x 15
  • 1 Minute plank with Butter Knife mixing it up
  • time!

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

Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.

I was reading a verse recently that I found encouraging and wanted to share with everyone.

Deut 7:9 –

Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.

This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.

Hopefully, this can be some encouragement to you for the coming year.

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Sign up to Q/VQANNOUNCEMENTS:

JUCOmanjaro through the woods…

THE SCENE: Pretty chilly at 31 degrees, but otherwise clear.
F3 WELCOME & DISCLAIMER: executed
WARM-O-RAMA:

SSH
Merkins
Tempo Squat
Hairy Rockett
Burbees
Freddy Mercuries

THA-THANG:

Mosey to Guardrail
25 Dips
25 Dirkens
Mosey to JUCOmanjario
– Ladder Run Up the Mt, stopping at each marker doing the following
10 Burpees
20 Squats
30 Merkins
40 Freddie Mercuries (2-count)
50 Flutter Kicks (2-count) — Rabbits back to the 6
40 Freddie Mercuries (2-count)
30 Merkins
20 Squats
10 Burpees (Rabbits back to the 6)
– Through the Woods to the Water Tower
Mosey Back to the AO
– Every 4 minutes, alternate between 10 Burpees & 30 Squats, along with some Monkey Humpers on Hardin Valley Road

MARY:No time

CIRCLE OF TRUST/BOM:

The Wonder of Christmas
Luke 2:7And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.
Do we really take time to think about how incredible this is?  How incredible – the God of the Universe coming down in the form of a baby to reconcile humanity with Himself
This same God-child causes us to fight for our marriages
This same God-child causes us to raise our children differently from the world’s standards
This same God-man walked in our shoes so he can intercede with the Father with first-hand knowledge
This same God-man causes us to fight fleshly desires because we know our bodies are a temple of the Godhead
This does not happen (consistently) because we desire to be good, because in our own power we fail…this is because God came to us in the form of a Baby

Givin’ Out Free Shiners

THE SCENE: Mid 30’s, kinda damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 Cherry pickers, 10 Tempo Merkins, 10 Tempo Squats, Ring of Fire

THA-THANG:
Mosey to the coupon pile with three stops to do: 20 x 4 count Hillbillies, 20 x 4 count Imperial Walkers, 20 Pistol Crunches

Heavy Dora with a bear crawl from the asphalt near the stairs to the concrete by the trash can.

  • 100 Skull Crushers
  • 200 Curls
  • 300 Bench Presses

11’s on the hill

  • start with 10 Twinkle Toes on the bottom and 1 squat at the top
  • Mosey back to the Flag.

CIRCLE OF TRUST/BOM:

Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are all born to help each other. – Author Unknown

For those of you who don’t know, I taught here in Knoxville for 5 years. My former students are now all in their mid to early 20’s and that air of invincibility is wearing off. I don’t have all the answers to their questions but more than anything, it means the world to those guys that I care enough to reach out and listen, offer what advice I can or even just grab a meal with them. More often than not though, I do know what they are going through and I do know what to suggest to them because it is the same stuff I went through and I give them the same answers that Dillard Harwell, John Austin Smith and Sandy Crow gave to me when I was their age. Those were my mentors and all three of them are now dead.

Most of us are overdue on bringing someone alongside. Don’t overthink it. Two of my three mentors started everything off with food. One to the Sizzler and the other to his house for a meal. It can be as easy as bringing someone along with you to something you already do. Sketchy goes to church with me and lives just down the street. I get 10 minutes with him on the way here and 10 minutes on the way home with him. If my fat self comes here three times a week, that’s an hour I have to chat with this young man on a drive that I was going to make anyways. And do you know what the best part of it all is…guess who is being a good example to my three sons and bringing them along with him on things he was going to do…Sketchy. 

Good ideas are like food, they have expiration dates. They spoil if you don’t use them. Just as you thanked a mentor on Monday, do some mentoring today. If counsel, give counsel. If time, give time. You’ve got to eat today; don’t do it alone. We become all things to all men so that we might save some. (1 Cor 9:22)