F3 Knoxville

Tag: Stripped

2.0 Workout

THE SCENE: Beautiful day could not ask for better weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata warm up: 4 rounds 30 seconds on 30 seconds off.

  • Squats
  • Merkins
  • BBS
  • SSH

THA-THANG:
Thang 1:

Relay Race

Split PAX and 2.0s into even teams. Give each team an equal number of bricks. put at opposite ends of the court. Each team must do 5 reps of the following expereices befoe they run across and steal bricks. First team with each team emmeber to complete the exercices and has the most bricks wins.

  • SSH
  • Merkins
  • Gas Pumps

Thang 2

Tug of War.

We did two rounds of 2.0 v 2.0 round. Winner had 1/2 age burpees, not winners had to bearcrawl up and back for set distance. All HIM’s did the reward with their 2.0

HIM v HIM- one round. Same penalty for winner and loser but 10 burpees and bear crawl the same

Dad’s + 2.0 V Dad’s + 2.0

This was a lot of fun! The 2.0’s really enjoyed getting to compete with their dads.

Thang 3

2.0’s v Dads race- end to end of grindstone

Dads Berrine, 2.0’s run.

The 2.0’s gave the dads everything we could take and beat the dads. They had some real burners!

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Espy left everyone with a great message. Life is full of challenges, even when things look scary or hard, if your not afraid of them and work hard and are dedicated you can be successful.
MOLESKIN:
ANNOUNCEMENTS:
We look forward to the next 2.0 work out to come next month.

An Even Rad-er Ladder

THE SCENE: 70 & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby Arm Circles IC | Grady Corns IC
  • Windmills IC | SSH IC
  • Short Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats
  • Lunge toward splash Pad

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take a lap, and drop the top one. Do 11 exercises, take a lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Diamond merkins
  • 8 — Squats
  • 7— CDD
  • 6 — WWI Sit-Up
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee

MARY:

  • Brief Fellowship Mosey & then a full mosey to beat the clock

COUNT-OFF & NAME-O-RAMA

7 PAX

CIRCLE OF TRUST/BOM:

“Jesus Christ is the same yesterday, today, and forever.” ‭‭Hebrews‬ ‭13:8‬ ‭

We can count on Jesus. He’s not fickle, he’s not unsteady. His love is unwavering. And the Grace available to us because of his sacrifice is enough for anything we can throw at him.

As a parent, as a husband, as a leader, that’s a characteristic that I want to emulate. I want to be a steady leader, an unwavering husband, and the type of father that my boys can always count on.

Birthday Q + Burpee Trivia = Perspective

THE SCENE: Mid 70s, humid, and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
207th day of the year, 158 days left in 2021

43 SSHs (4 ct)

Burpee Trivia – get an answer wrong = 8 burpees, get an answer right = regular warm-up exercise

Ribbed knew that Benjamin Franklin was the first postmaster general, so we did little baby arm circles (forward and backward) instead of burpees

Trunk knew that New York was the 11th state to ratify the Constitution and join the union, so we did tempo squats instead of burpees.

Ribbed knew that President Truman desegregated the military in 1948, so we did tempo merkins instead of burpees.

No one knew that Alice and in Wonderland, Disney’s 13th animated film, premiered in London on this day in 1951, so we did burpees.

The PAX guessed that I was 43 today, so we did burpees.

44 SSHs (4 ct)

THA-THANG:
Mosey to the flag pole

4 exercises at the flag pole

11 derkins (decline merkins)

11 dips

11 box jumps

11 ierkins (incline merkins)

(44 total reps)

Run a lap around the loop

Rinse and repeat for 4 total laps, which is a little over a mile and 44 reps of each exercise and 176 total reps between all of the exercises.

(Some of the PAX started doing the exercises before the Q was done with the instructions, so we did some more burpees and started over and together this time.)

Mosey to the tennis courts

Bear crawl the base lines and broad jump the sidelines, do exercises in the corners

First corner = 44 flutter kicks (4 ct)

Second corner = 44 hello Dollys (4 ct)

Third corner = 44 box cutters (4 ct)

Fourth corner = 44 LBCs (4 ct)

Slow mosey to the AO

MARY:
No time, but the tennis courts gave us plenty of ab work

COUNT-OFF & NAME-O-RAMA
9 HIMs, including FNG Vanilla, er . . . Vanilla Sprinkles

CIRCLE OF TRUST/BOM:
God answers prayers, but sometimes God uses prayer to change us and our perspective, not the situation.  That’s a tough reality, but it’s true and one we have to accept and learn.  For example, if everyone you meet in a day has a bad attitude, then you probably have the bad attitude, and you need to change, not them.

MOLESKIN:
Prayers for Ribbed’s wife, Doubtfire’s family, Trunk’s business opportunities, everyone dealing with addiction/depression, Ribbed’s interview, and Jetlag’s travel home to the Philippines.

ANNOUNCEMENTS:
CSAUP in August

Hardship Hill in October

Show Mercy When Others Would Not Expect You To

THE SCENE: Insert info about the weather, etc.

Nice July mug

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 ssh

5 cherry pickers

10 windmills

10 rockettes

THA-THANG:

Battle buddy suicides – one buddy works on the exercise on the sideline while the other completes a suicide on the tennis court

50 burpees

100 squats

150 merkins

200 big boys

 

11s – pull ups, dry docks on the playground

 

Super set – 25 of each – Curls, rows, triceps – at the rock pile

MARY:
Various abdominal exercises – choose your own adventure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Samuel 9:6-10 – David shows mercy to Saul’s descendants

Bearmuda triangle thankfulness

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
stretching legs left over right and right over left

Cherry pickers

some of these some of those

20 SSH

1 Burpee

THA-THANG:
Mosey over to the Bearbuda triangle

  • Going down the ladder bear crawl from one corner to the next 7 Merkins and go all around the triangle.
  • Then doing 6 Merkins at each corner lunge between each corner.
  • all the way down to 1 on the even number lunge and odd bear crawl in between corners
  • Mosey to top parking lot
  • 11’s starting a the top with 1 Burpee and at the bottom 4 count Should taps.
  • Fellowship mosey back to the AO

MARY:
None – no time
CIRCLE OF TRUST/BOM:
grateful for you men and how you care for Sarah and I. I’m grateful for the impact you all have on our lives.