F3 Knoxville

Tag: Tank

Manhattan’s Double Nickel

The Scene: 60 Degrees Breezy

Welcome and Disclaimer

Warm-o-Rama

15 IC Baby Arm Circles

15 IC Reverse Baby Arm Circles

15 IC 4ct Cherry Pickers

15 IC 4ct Imperial Walkers

Calf Stretches – 55 Seconds

COP 

Mosey to Soccer Field

1 Lap around the trail

55 Bobby Hurleys

1 Lap around the trail

55 Big Boy Situps

1 Lap around the trail

55 Squats

1 Lap around the trail

55 American Hammer

1 Lap around the trail

55 SSH

4 sprints on the soccer field goalpost to goalpost

 Mosey to the AO

 Ab-O-Rama

55 Michael Phelps

55 Merkins

55 Scissor Kicks

5 Flip Flops with Woodshack

20 4ct Pickle Pounders

Name-o-Rama

 BOM: Transformation

Romans 12:1-2  “Be Transformed”

Proverbs 16:9 “In their hearts, humans plan their course, but the LORD establishes their steps

Impact of F3 Johnson City PAX and transformation from walking to running to leading a Q to losing 140 lbs by 2 members

My son’s spiritual growth at Milligan College

My daughter’s spiritual growth demonstrated by her daily desire for Bible Study

Moleskin: The PAX was awesome considering we had run 3 laps previously a month ago and today we ran 5; excellent chatter and encouragement with the “6” always supported – Awesome day at the Dog Pound!

Celebrate the Filthy 50

Scene: Clear and 45

Welcome and disclaimer

Warm-o-rama
10 OYO Burpees
10 IC BAC
10 IC Cherry pickers
20 IC Merkins

COP
MOSEY to outhouse
50 OYO box jumps
50 IC mtn climbers
50 OYO lunges up Matterhorn, each leg
50 OYO pull ups/aka upper body squats
50 IC squats
50 IC SSH
50 IC Merkins

Wind sprint races between the light poles with Merkins. All start at the same time.
10×17 poles of Merkins 170
10×6 poles of CCD 60

Ab-o-Rama

Batman has 9 abs
10 IC Dive bombers
10 IC cowgirls
20 IC pickle pounders
50 4ct LBCs

BOM
Celebrate

I think we all know the story of the prodigal son, but just in case…

A father has two sons and he has promised than part of an inheritance. One son tells his father he is leaving and wants his part of the money. The son gets the money runs alway and spends it on hookers, booze, and wild parties. He thought he had it all, the money, the women, and tons of friends. But when the money dried up, and the women were gone, so were his “friends”. He found himself working as a pig farmer, but unable to even eat the food the pigs were eating. Wearing rags and living off pig scraps he decided to return to his father and beg for a job.

And we all know that he got there and he had sinned and asked for forgiveness the father celebrated and gave home sandals, a robe, a ring, and a feast. And they celebrate. The image being that God celebrates whenever we are lost from him and we return.

Celebrate being able to get up in the morning to come to F3, celebrate our jobs, celebrate or wives, celebrate our children. Celebrate the love God has for us and share that love as we go out today.

Luke 15:11

Prayer requests
– Handbell’s wife to give birth to a healthy baby girl….SOON
– Pogo and his family safe travels to see the Mouse
– Judge Samurai as he kicks cancer in the face!

King Cake

The Scene: 53 and pre-storm humid

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to Outhouse
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
Russian Swing
American Swing
Mosey to Outhouse

The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
– Speed Bump Mosey
30x American KB Swings
– 100x Jump Rope
20x Goblet Squats
– Speed Bump Mosey
20x Snatch (10 each)
10x Burpees

MARY
Flutter Kick
Side Crunches

COT
Count-off
Name-a-Rama

Moleskin:

Wow – we tried the single arm “Swing-Catch-Squat” and that was surprisingly hard.  Good one.  Note to self: Don’t put that AND the Alternating Weighted Sumo Squat in the same workout…

Island Hopping

The Scene – 40 and clear

F3 Welcome and Disclaimer

Warm-O-Rama
COP
SSH x 15 (IC)
LBAC Forward and Back x 15 (IC)
Cherry Pickers X 10 (IC)
Imperial Walkers x 15 (IC)

Tha Thang
Line up at fence for calf rasies.
Round 1 – 20 calf raises
Trip to outhouse
Round 2 – 20 calf raises with toes out, heels in
Trip to outhouse
Round 3 – 20 calf raises with heels out, toes in
Trip to outhouse

Pee rocks, tried a plank row with a pee rock but it didn’t seem to do anything good so we stopped it abruptly…

Battle Buddy and get 1 larger rock
One runs to the boat and back while the other does the following exercises with the pee rock. Switch after each trip to the boat
Tricep extensions – AMRAP
Curls – AMRAP
Overhead Press – AMRAP

Indian run to the base of the Matterhorn

4 corners of the loop, 20 merkins at 2 corners, 20 BBS at other 2 corners

Mosey to AO

Mary
Hello Dolly (Boulder)
LBC (Junk)
Planks with a TV Remote (Tank)

Count off and Name–O–Rama

BOM
Changes occur every day. We can either pitch a fit about them or adjust to them.

Moleskin
The new thing I warned about this morning was that Swirly was going to Q for me as his make up VQ. He had an accident last night and couldn’t make it. I believe it was a blessing in disguise because he shared his plans with me and it will be tough if he ever gets to do it!

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.