F3 Knoxville

Tag: Swazye

Leg Day

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.

WARM-O-RAMA:

  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

THA-THANG:
DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:

ANNOUNCEMENTS:.

 

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!

MARY:

No time left

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.

Bomb Shelter Trick or Treating

THE SCENE: Mid 60’s and kinda muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping Jack o’lanterns 20

Frankenstein rocking chairs 15

Rise from the dead burpees 10

Best Skeleton stretch ever with a twist 3 each side

THA-THANG:

Trick or treat

Mosey around the park stopping 6 times for:

20 merkins IC on “down”

20 prison getups IC on 4-count

20 BBS IC on “up”

MARY:

10:1 burpees. We got 10, 9, 8 so 27 burpees.

COUNT-OFF & NAME-O-RAMA
10 HIMs were spooky scary.
CIRCLE OF TRUST/BOM:
Just asked for the group to keep our Star Course team in their thoughts tomorrow night.
MOLESKIN:
ANNOUNCEMENTS:

Pick your improvement

THE SCENE: Calm and cool, 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10

THA-THANG:

  • Mosey to Mt. Crumpet
  • Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
  • Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
  • Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
  • Round 2: 80 reps Merkins or plank leg lifts (2ct)
  • Round 3: 60 reps Burpies or walking lunges
  • Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
  • Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
  • Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
  • Round 2: 50 reps, Curls or Upright Rows (minimum 10)
  • Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.

CMU’s and Mt. Crumpet

THE SCENE: Cool, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH

-Little baby arm circles

-Merkins on the Q’s call for up and down

THA-THANG:

-1/2 court Melungeons with CMU, once you reach the grinder 50 squats with CMU

-Partner up and Indian Run to the Mt. Crumpet, bring along one CMU per team.

-Dora style, 100 bodybuilders, 200 WW2’s (we didn’t even come close to finishing the WW2’s)

-Indian Run with the CMU’s back to the AO

MARY:
-Flutter kicks, LBC’s and more Merkins
COUNT-OFF & NAME-O-RAMA
Mitten, Drifter, Hammy, Pinnochio, Snorkel, Flash, Espy, Swazye, Taco, Moses
CIRCLE OF TRUST/BOM:

” God won’t ever give you more than you can handle” I call BS on this often used phrase. There are numerous examples in the Bible and our own lives where He gives us more than we can handle. Cancer, death, bankruptcy, divorce, prodigal children, etc are all more than we can handle. God does not expect you to to come through these things alone, he expects you to come to him with your burdens where he will bear the burden with and for you. He gives you more than you can handle so you’ll come to learn to depend on him fully and in doing so be an example to your brothers who are walking through hard things of their own.
MOLESKIN:
Way to power through the back injury Hammy. Respect. Double respect.
ANNOUNCEMENTS:
I have t-shirts for those that ordered them and will bring them to the AO on Tuesday. Moses had some nifty biz cards to pass out, if you need some hit him up!