F3 Knoxville

Tag: Swirlie

Center Point Station

The Scene – 70 degrees
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
BAC Forwards and Back x 10 (IC)
Burpees x 10 OYO

Tha Thang
Place CMU’s at center of parking lot. Run from center to each corner of the parking lot doing the exercise listed. Come back to center point and do exercise listed with CMU.
Round 1
Center point – 50 curls
Corner 1 – 20 Merkins
Corner 2 – 20 CDD
Corner 3 – 30 Squats
Corner 4 – 20 BBS

Round 2
Center Point – 50 OH press
Corner 1 – 10 Burpees
Corner 2 – 20 Wide Merkins
Corner 3 – 25 Flutter kicks
Corner 4 – 20 Lunges

The PAX impressed me with the speed of completing 2 rounds. I thought another round would be acceptable but the PAX’s OCD kicked in because I didn’t have a third exercise listed at the four corners. A good Q always tries to accommodate all levels of the PAX during the workout. So Improvised to wind sprints.

Round 1
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 30 Straight Arm Raises
Sprint South, 30 Bent Over Rows

Round 2
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 50 Flutter Kicks
Sprint South, 50 LBC

Mosey to AO

Mary
I don’t think we had Mary

Count off and Name – O – Rama
Prayer Requests
Junk’s boy, Walkabout’s wife

Jog at JUCO

Welcome and disclaimer

Warm o rama

IC cherry pickers
IC windmills
IC squats
IC SSH
IC Domo squats

The THANG

Mosey to parking lot
– sprints up the hill
– Jog down the hil
– X10

– Lunge up the hill
– Jog down
– X5

– back pedal up the hill
– Jog down
– X5

Mary
– dead bug
– American hammers
– Pickle pounders

BOM

Where does our motivation come from? I’d like my motivation to be more like this guy.

“I can handle it” Steven Furtick

Moleskin–  2 brave souls came out and joined me in the gloom, and they stayed for the Q even though o offered to buy them breakfast. Thank you Frosty and a Swirly

Hey! Watch iss!

The Scene:  72 degrees and an ever so slight drizzle at times

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey ’round outhouse
Yee haws x20
Mericans w/ 12oz curls x 20
Lightin a firecracker and runnin high knees to fence and back

Partner up
Chicken chasing course W/CMU (12 pack of Olympia) while partner does more merkins w/12oz curls
x2

Indian runs in two lines to back of rink lot w/CMU yell “hey! check iss out” before sprinting to the front

The Redneck shopping spree:
Cone 1 Walmart)20 of each: curls, tris, presses, Squats at each station, run to previous cone and back, grab CMU move to next cone.

Cone 2 Auto Zone) 15 of each: Mericans, SSHs, Imperial walkers, mericans

Cone 3 Walmart again) 10 each: burpees, lumberjacks (5×2), BBS, Carolina Dry Docks

Cone 4 liquor store) 5 each: CMU burpees, CMU sit-ups, CMU sumo Squats, sprint to start w/CMU.

When finished do Suicide sprints to each cone and back
till 6 catches.

Partner up: at start, one farmer walks to first cone with both CMUs (12 packs) and back, while other does exercises, switch go to 2nd cone etc. exercises: Mericans, rockettes, low Ratchet squats, dry docks

Mosey w/CMU to AO

MARY:

Ring of Marlboros:
1st man yells “Hey! Watch iss!” and does exercise he chooses and PAX follows. Next man says same thing when he feels the need and does his exercise.

Count-o-Rama
Name-o-Rama

BOM:
Why We Should Love Our Enemies
“Love your enemies, do good to those who hate you.” (Luke 6:27)

There are two main reasons why Christians should love their enemies and do good to them.

One is that it reveals something of the way God is. God is merciful.

“He makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust” (Matthew 5:45).
“He does not deal with us according to our sins, nor repay us according to our iniquities” (Psalm 103:10).
“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you” (Ephesians 4:32).
So, when Christians live this way, we show something of what God is like.

The second reason is that the hearts of Christians are satisfied with God and are not driven by the craving for revenge or self-exaltation or money or earthly security.

God has become our all-satisfying treasure and so we don’t treat our adversaries out of our own sense of need and insecurity, but out of our own fullness with the satisfying glory of God.

Hebrews 10:34: “You joyfully accepted the plundering of your property [that is, without retaliation], since you knew that you yourselves had a better possession and an abiding one.” What takes away the compulsion of revenge is our deep confidence that this world is not our home, and that God is our utterly sure and all-satisfying reward.

So, in both these reasons for loving our enemy we see the main thing: God is shown to be who he really is as a merciful God and as gloriously all-satisfying.

The ultimate reason for being merciful is to glorify God

Grand Central Stations

61 degrees and Huu-med

F3 Welcome and Disclaimer

Warm-o-Rama:
Tha Thang:
Set up cones in rectangle about 20 yards apart in 5 stations

Round 1
1)Squat get ups 20
2) jump rope 100
3) KB American Swings 20
4) KB overhead press 15 each arm
5) KB goblet squats 20
Sprint

Round 2
1) high pulls 20
2) jump rope 100
3) KB Figure 8 lunges 20
4) KB curls 15 each arm
5) KB burpees 5 each arm
Sprint

Round 3
1) KB mericans 10
2) BBS W/ bell 20
3) side lunges 10 each side
4) bent over rows 10 each arm
5) goblet press 20
Sprint

Repeat x2 (or 3 if your Tweet-E)

MARY
IMPERIAL WALKERS
flutter kicks
BBS
Peter Parkers

BOM
I have thought about prayer recently, and how I have taken it for granted. Prayer is a true gift from God, a relationship that we have with him. Often times I drift with my prayers and don’t concentrate enough on them. I spoke about how I need to be more deliberate with my prayers and concentrate while speaking with my father in heaven.

Moleskin:
Excellent work by the PAX this morning. We pushed each other by working hard and doing more than what was required.

I love Deadlifts and Lunges

The Scene: 58 and awesome!

F3 Welcome and Disclaimer

Warm-O-Rama: Around the world, Figure 8s, halo, 10 Russian swings

Tha Thang:

1st Exercise:

20 Plank row (10 each hand)
20 reverse lunge passing bell under leg (10 each lunge)
20 sit up push press (10 each hand)
20 Fig 8s with a twist

2nd Exercise:

10 deadlifts
10 American swings
10 goblet squats
10 push presses (each arm)
100 JR
20 deadlifts
20 American swings
20 goblet squats
20 push presses (each arm)
75 JR
30 deadlifts
30 American swings
30 goblet squats
30 push presses (each arm)
50 JR
Repeat Ex 1 Doubling numbers
Repeat Ex 2

MARY: American hammers 20 count, V-up hold 30 second (Tank), Peter parker hold (Tweety)
BOM: Luke 12:48- to whom much is given, much will be required
Christ is talking about waiting and being ready for his return.
Paul tells us later in Ephesians that we have been given the gift of grace and we are to share it with others in waiting for his return.

So Luke 12:48 tells us to be ready, that in conjunction with Paul’s teaching, being a faithful steward of Gods grace we are to share it with others.