F3 Knoxville

Tag: Stripped

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Oh my Quad! or What the Quad? Take your pick

THE SCENE: 70 degrees with 95% humidity
F3 WELCOME & DISCLAIMER : Standard welcome with COVID recommendations
WARM-O-RAMA:
SSH x 20 IC, Tempo Squat X 10 IC, LB Arm Circles x 10 IC both directions, This ‘n That, 20 High Knees x 2 Count OYO

THA-THANG:
Mosey to bottom of AO parking lot for Bearicides. PAX does Bear Crawl to first parking spot line and sprint back to start. Rinse & Repeat for all lines (9 or 10 I think). Hold Plank until 6 finishes.

Mosey to Flag Pole for 11’s with Jump Squats and Dips as exercises. (Used benches for dips)

Mosey by way of winding past Out Houses up to Splash Pad for Lungicides. PAX does lunges to first parking spot line and sprint back to start. Rinse & Repeat for all lines (15 or 16 I think). Hold Plank until 6 finishes.

Mosey around Splash Pad to Picnic side for 11’s with BBS and Merkins as exercises.

Mosey by way of winding past Out Houses back down to Tennis Courts. PAX held Wall Sit & Plank to failure.

MARY:
Only had about 30 seconds left so we did Flutter Kicks x 20 IC 4 Count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today’s workout was about the value of making Trade-offs in life. We all have opportunities to make a change and need to know when to do so. Recently I had a Trade-off given to me when I unexpectedly lost my job. This caused me to evaluate my life and recognize the things that have kept me from reaching my potential and to see where I need to make some additional Trade-offs. I reminded the PAX of what they may have felt while doing the workout today. At first during the Bearicides it may not have seemed like a big deal to trade the crawl for the sprint, but on the longer crawls they were happy to get to stop and sprint back. The same was true later on with the Lungicides and that part of the workout was also a lot like the mundane monotony of life that we get used to and do it at the same pace as those around us. Even the 11’s brought Trade-offs that appeared to be good, but sometimes making a change for the sake of a change can wear you out. So the idea is to know and understand when we need to make Trade-offs and what are good Trade-offs to make. The perfect example of a great Trade-off is how these HIMs trade the early morning sleep to be in the Gloom with the PAX to grow and get better! What a way to start the day! The challenge this week is to evaluate your life and see if and/or where you can make some Trade-offs that will allow you to reach your potential.
MOLESKIN:
Pray for Sargent Slaughter’s wife’s family. They lost Grandfather and need wisdom for taking care of Grandmother with Dementia. Also, pray for my wife as she had a strange Vertigo incident yesterday.
ANNOUNCEMENTS:
CSAUP July 18th at the Dog Pound. Reminder about Saturday morning workouts at the Truck Stop.

Thankfulness at the equalizer

THE SCENE: warm with Choir Boy present.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Some of those
  • some of these
  • 3 cherry pickers
  • 1 squat
    THA-THANG:
    Mosey around the feild to the playground
  • 11s
    • pullups and run to the top of triangle
    • burpees
  • After group finished mosey to splash pad
  • 11s
    • BBS run to the top of Triangle
    • V ups
  • Mosey back to AO for some cool down stretching
  • butterflies
  • on your 6
    • left leg over your right
    • right leg over your left
    • Cobra ki
    • Downward dog
    • right over left
    • left over right
  • cherry pickers

MARY:
LBC

Carolina dry docks

sizer kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thankfulness – it’s something I’ve been pondering and dwelling on this week. I want to grow in thankfulness this year. God sent Christ of us in our lives and died.

Father’s Day Six-Pack

THE SCENE: 70°. 90% humidity. Gloomy, but not gloomy enough.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Not quite warm yet. Did some 7s on the basketball courts: Box Cutters & Hand-Release Merkins

Brought my dad bod & a six-pack of stations at the splash pad to celebrate Father’s Day. PAX rotated through stations and completed AMRAP of the prescribed exercise until the man at the BBS/Dips station completed 20 reps & called “next”. Rinse & repeat. Few miles, many smiles. Stations included:

  • BBS | Dips
  • Calf Raises | Mtn Climbers
  • Flutter Kicks | Merkins
  • Squats | SSH
  • V-Ups | Burpees
  • Box Jumps | Dry Docks

MARY:

  • American Hammers IC
  • LBCs IC

STRETCHES:

  • Groin
  • Hamstring

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Offer Forgiveness – Seek Forgiveness  – Model Forgiveness

MOLESKIN & ANNOUNCEMENTS:

As a man thinks

THE SCENE: A perfect 60 degree morning
F3 WELCOME & DISCLAIMER: Standard disclaimer with COVID provisions

WARM-O-RAMA:

SSH IC  x 20

ROCKETTES IC x 20

CHERRY PICKER IC X 5 slow

Baby Arm circles IC x 10 forward then reverse

Mountain climber IC x 20

THA-THANG:
Mosey to tennis courts:

Cavalier Crawl (modification of Lt. Danger) base lines: Lunge, Lunge, Squat, Inch worm to Plank, Merkin (diamond, normal, wide and leg squat matches)

Bear Crawl side lines

Abs at 4 corners (add 5 reps each round):

  • American Hammers x 10
  • LBCs x 10
  • Flutter kicks x 10
  • Box Cutters x 10

Run up to rocks near boat dock (add 5 reps each round):

  • Curl x 10
  • Upright Row x 10
  • Overhead Press x 10
  • Triceps x 10

HIMs got in 3 complete rounds doing plank hold at end until 6 arrives.

Group Indian Run around by Flag Pole back to AO.

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I intentionally combined exercises today in a fashion to make the HIMs think. So much of what we do is subconscious and it is rare that a man takes time throughout the day, week or even month to really think. A study conducted on thinking found that 95% of people don’t take time to think, 3% think they take time to think, but in reality only 2% take time that they set aside daily to creatively think. We were made in the image of the Great Creator and so my challenge to the HIMs is to take time to seek what God would have them think about and become what He has called them to be as they creatively think about their future. I quoted “ALL THAT a man achieves and all that he fails to achieve is the direct result of his own thoughts… A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His suffering and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains.” (James Allen) The conclusion is that every man is the master of their own mind and therefore their results. Take time to think and see what a difference it will make.
MOLESKIN:
Prayer of Driftwood’s daughter as she takes some final exams and Yo-Yo requested prayer for our front-line responders. Also prayed for our Nation.
ANNOUNCEMENTS:
Upcoming CSAUP at the Dog Pound in July. Get on a team and have some fun.