F3 Knoxville

Tag: Stripped

Krak-a-lak-en

THE SCENE: upper 50’s.   Warm & windy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops
  • Squats
  • Rockettes

THA-THANG:
Kraken on the tennis courts.  8 cones set up.  2 rounds of exercises at each cone.  Run a lap around the cones between exercises.

  • Lap1
    • Diamond merkins x25
    • Burpees x20
    • Bear crawl around court
    • Speed skaters x60 (30 per leg)
    • Carolina Dry Docks x30
    • Nose wipers x20
    • Broad jump to center of circle and back
    • Side straddle hop x50 (4ct)
  • Lap2
    • Smurfjacks x30 (4ct)
    • American hammers x25 (4ct)
    • Squat jumps x50
    • Pickle Pounders x30 (4ct)
    • Monkey humpers x25 (4ct)
    • Imperial walkers x25 (4ct)
    • Iron mikes x25 (4ct)
    • Calf raise x100

MARY:

  • Box cutters
  • Reverse crunches
  • v-up / roll-up

COUNT-OFF & NAME-O-RAMA
6 strong:  Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman

CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.

MOLESKIN:

ANNOUNCEMENTS:

You’re on Q, oh and it’s your VQ

THE SCENE: Cool 40-42 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started with some SSH, Merkins, big arm circles, squats and cherry pickers
THA-THANG:
Since no one was signed up to Q and Training Wheels said he would take the first “ten” minutes, we moseyed over to the big flag. Since Training Wheels has never done a Seabiscuit before, we will call this a Training Biscuit. It is: Run one lap (1/4mile) then do 25 of each exercise below. Do two laps then exercises……three laps-exercises , then back to two-exercises. We all finished together with a mosey back to the AO. The exercises were 25 of each:

  • Merkins
  • Squats
  • Dips
  • Big boys/LBCs

MARY:
Bartman and Snitch led us in Box cutters, side crunches and flutters
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Training wheels talked about seeing the movie about Mr. Rogers with his wife last night. He shared with us about how Fred Rogers goal was to make every child feel special. TW was really looking for a group of men to be Christian leaders in Knoxville. He was very thankful for finding F3 and really wants to motivate us to become spiritual leaders.
MOLESKIN:
Not a lot of mumble chatter as there was a lot of running today. It’s hard to breathe and talk.
ANNOUNCEMENTS:
Prayers for sick kids and in laws to come to Jesus

I can’t believe we missed Festivus

THE SCENE: Is this real? 54 degrees cloudy. Perfect outside workout weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the track to the flag. Stop there for some….inch worms, rockettes and cobra Kais, mosey to playground to do 10 pull-ups and 20 dips.
THA-THANG:
Christmas Trivia Time! Two even teams. While one teammate runs to top parking lot and back all others do 20 of the following exercises repeating till teammate returns with trivia question. Merkins, squat jumps and Dry docks. When teammate returns he reads question to team. They answer. If they get it right, the team moves on to next cone. If wrong, 10 burpees and stay where you are.  1st team to the top wins. Loser does 20 of an exercise that the winning team chooses.

After that: All mosey to dock area for some ring around the rosey. All hold plank while pax run around jumping over each member. Every time someone jumps over you, you do a Merkin.  Keep increasing Merkins to a quantity of four.

MARY:
We did some Yeehaws, some flutter kicks 31, and moseyed over to the front of the park.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
“We who are strong ought to bear with the failings of the weak and not to please ourselves. Each of us should please our neighbors for their good, to build them up.”
‭‭Romans‬ ‭15:1-2‬ ‭

We talked about mentorship and how we need to mentor others around us. Be a good mentor to our children but also look for opportunities to serve others outside of our family. Mentor a child, or another man who may need your help. Do it for them and God’s glory and not yourself.
MOLESKIN:
We had a good time this morning using our brands with some Christmas trivia. Here are some sadly that we missed. What holiday did George Costanza‘s father create on Seinfeld?, What city was baby Jesus from? Who sang the song Feliz Navidad?  How many wisemen were there on the day Jesus was born?  How many miles did Joseph and Mary travel to Bethlehem?  What was the name of Ralphies brother on a Christmas story? What was the name of the neighbors with the dogs in a Christmas story? If you are reading these and know the answers, put it on the equalizer thread and you will win a prize. Don’t use your phone!
ANNOUNCEMENTS:
New Year’s party on January 3 at tanks house.

The test of suffering

THE SCENE: chilly w/ some wet ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmills (x10); Rockettes (x10); BAC (x10 both directions); Tempo Merkins (x10); Little bit of this and a little bit of that.
THA-THANG:

Mosey to playground:

  • Pull-ups to failure
  • Merkins to failure

Lap around track.

Four corners around track:

  • 10 merkins; 20 BBS; 30 squats at each corner.

Mosey to waterpark.

  • 20 dips + 20 box jumps, then make a lap around the outhouse (x5)

Mosey back to playground

  • 15 pull-ups in cadence.  Up and then slowly went down to 5-count.

Mosey back to AO for 10 tempo merkins.

MARY:
no time fo dat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about suffering.  I’ve had several people I’ve been walking with who are going thru some serious suffering.  Seems like we all know people in our life who are in the midst of it.  You just have to live long enough and you will suffer.

I’ve been reading thru Job.  Reminded the guys about Satan coming to God, God pointing out Job, and Satan’s accusation that Job is ONLY worshipping God because of how much God has blessed him.  So, God allows Satan to take away those blessings and Job enters probably the most extreme suffering known on earth.  Job’s faith was being tested to see if it was genuine.  Was he worshipping God for the gifts God had given him or because God was God?

Job said — “The Lord gave, and the Lord has taken away; blessed be the name of the Lord.”

The test of suffering is coming to each one of us, and we probably have friends walking thru it right now.  Let’s come alongside them, pray and encourage them, and bless the name of the Lord.

Q on the fly

THE SCENE: upper 30’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • OYO stretches
  • Tempo merkins
  • Tempo squats

THA-THANG:
Mosey to the playground

  • 10 pullups, 10 merkins, 10 big boys – then run to top of hill and do 2 burpees.   Rinse and repeat dropping 1 rep each time until you get to 1 pull up, 1 merkin, 1 big boy.
  • Stay at top of the hill for some Paula Abdul across the parking spaces.  Bear crawl forward 2 spaces, do 10 dry docks, then crawl backward 1 space and do 10 SSH.   Keep this up until you reach the garbage cans.
  • Mosey to the CMU pile
    • 50 overhead press
    • 25 bench press
    • 25 cmu merkins
    • 25 squats
    • maybe some other stuff….it’s all a blur now!
  • Mosey back to the AO

MARY:
Pickle Pounders x 25

COUNT-OFF & NAME-O-RAMA
Snitch, Stretch, Stripped, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how it has opened her eyes to the materialistic world we live in here in America.

MOLESKIN:
Today was a shotgun Q, because the scheduled Q was MIA.   We got in some good work though….big thanks to Snitch for co-Qing the CMU part.

ANNOUNCEMENTS: