F3 Knoxville

Tag: Stripped

Real Wood at the Track Meet

THE SCENE: Low 20s. Still. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC

THA-THANG:

We took a trip around the track today with some stops to do some exercises written on (real) wood blocks. Stations included:

 

  • Dips at Picnic Table
  • Mountain Climbers at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • Shoulder Taps at the Soccer Entrance
  • Squats at the Tennis Tree
  • Supermans at half court 

Started with 25 reps. On each subsequent lap, we decreased rep count by 5.

MARY: 

  • Box Cutters IC 
  • Flutter Kicks IC
  • American Hammers IC 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ruth 2— When Ruth went back to work again, Boaz ordered his young men, “Let her gather grain right among the sheaves without stopping her. And pull out some heads of barley from the bundles and drop them on purpose for her. Let her pick them up, and don’t give her a hard time!”

So Ruth gathered barley there all day, and when she beat out the grain that evening, it filled an entire basket.

 

Boaz did much more than the minimum requirement in providing for Ruth, and in turn, Naomi. Israelite law required that those in need be allowed to pick up grain that was dropped on the ground, and Boaz actually encouraged his workers to intentionally drop grain for Ruth. How can you go above & beyond the requirements of loving those around you, especially those in need?

 

MOLESKIN:

ANNOUNCEMENTS:

Snow Poker

THE SCENE: Snowy. Windy. Cold.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 5min to make sure we enjoy the snow.

MARY:

  • She didn’t show. Must have been snowed in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If “somebody needs to do something”, be that somebody.

MOLESKIN & ANNOUNCEMENTS

DORA at the EQ

THE SCENE: 24 degrees with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, BAC x10 each way, Tempo Squats x10, Tempo Merkins x10, High Knees and Butt-kickers.
THA-THANG:
Mosey to top parking lot for a DORA.

First person does exercise while partner runs to end of parking lot to do the 2nd exercise.

  • big boys — 20 merkins
  • bobby Hurleys — 10 Divebombers
  • lunges — 5 burpees
  • v-ups — 10 shoulder taps (4-ct)
  • high plank — 10 hand-release merkins
  • side crunches — 20 cdd
  • flutter-kicks — 15 diamond merkins
  • ssh — 20 mountain climbers (4-ct)
  • lbc — 15 wide merkins
  • monkey humpers — 5 man makers

MARY:

Hammers x10 (4-ct), hello dolly x 10 (4-ct), Freddy mercury til out of time.

COUNT-OFF & NAME-O-RAMA
6 HIMs.

CIRCLE OF TRUST/BOM:
Encouragement to be readers.  Instead of picking up your phone, grab a book.  Have a book with you.  Was inspired by this article years ago: https://www.wsj.com/articles/SB123025595706634689.

 

Rain Stations

THE SCENE: 40° & Wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

40sec at each station. 20sec to move to next station. SSH & flip some stations after each round. Stations included:

  • Boat Hold
  • Squats
  • Pullups
  • Calf Raises
  • Dips
  • BBS/LBC
  • Table Row/BAC
  • American Hammer/Flutter
  • Lunge/Step Up
  • Incline Merk/Wall Sit

COUNT-OFF & NAME-O-RAMA

5 HIMs

CIRCLE OF TRUST/BOM:

Philippians 4:4-9 — Always be full of joy in the Lord. I say it again—rejoice! Let everyone see that you are considerate in all you do. Remember, the Lord is coming soon. Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.

 

In a year like this, we all have a reason to be down. But we all also have a reason to be full of joy. And at least a part of being joyful is what you choose to fix your thoughts on…

What is true, honorable, right, pure, lovely, and admirable in your life and in the world right now? How can you celebrate these things today?

DORA at the equalizer

THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

some of these some of those

feet together stretch
THA-THANG:

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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