F3 Knoxville

Tag: Tinker Bell

IT’S RAINING FNGs

THE SCENE: A tad humid but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF (x20), LBACB (x20), OHC (x20), Windmills (x10), Tempo Squats (x10), Tempo Merkin (x10) (All IC)
THA-THANG:
Mosey to large parking lot. Traverse entire parking lot by Bear Crawl and/or Walking Lunge, rotating at each parking stall.

Partner Up for a Partner Set of 100 Merkins – Both Partners in plank for entire set.  One partner performs 10 Merkins while other planks, rotating until 100 reps is reached.

Mosey to inner courtyard brick wall.  Two Rounds of Aiken Legs: (20 Squats, 20 Wall Jumps, 20 Lunges, 20 Iron Mikes)

Mosey to Coupon Pile – 30 Curls, 30 Tricep Extensions, 20 Curls, 20 Tricep Extensions……conclude with 10 Blockees

MARY:
Flutters (x15), Pickle Pounders (x15), LBCs (x20), Plank for 45 sec
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Micah 7:18 – God is eager to forgive.  We should imitate Him in this regard.
MOLESKIN:
4 FNGs
ANNOUNCEMENTS:
Praise for Butter-knife’s Wife and her new job.

No Vacancy (and No Running Either)

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5

Tempo merkins x 10

Tempo squats x 10

Mountain Climbers x 15

THA-THANG:

Mosey to Big Parking Lot

Lined up individually on every other parking stall line.

  • 10 squats then lunge two parking lines, repeat until you arrive where you started
  • 3 burpees, then bear crawl two parking lines, repeat until you arrive where you started
  • 10 Monkey humpers, then walk on your tip toes two parking lines, repeat until you arrive where you started
  • 10 American hammers, then imperial walkers two parking lines, repeat until you arrive where you started
  • 10 twinkle toes then Bernie two parking lines, repeat until you arrive where you started

Mosey to the AO.

MARY:
Flutter kicks x 20

Pickle Pounders x 8

CIRCLE OF TRUST/BOM:

Matt 11:24 “When the unclean spirit goes out of a man, it passes through waterless places seeking rest, and not finding any, it says, ‘I will return to my house from which I came.’ 25 And when it comes, it finds it swept and put in order. 26 Then it goes and takes along seven other spirits more evil than itself, and they go in and live there; and the last state of that man becomes worse than the first.”

As we overcome the struggles and temptations in our life, we must fill in the void the leave. We should replace and not just displace because a bad habit will come back with a vengeance when we leave an opening. Take the time, money and thought you once gave to your indulgences and now use it to grow physically, financially and spiritually. Start saying yes to your kids when they ask to do something with you, be the first the volunteer at church, take a coworker out to lunch or invite them over for dinner. Stop being men who DON’T do this or that and start being men who DO. When familiar sin comes calling, you can turn on the neon sign that says – NO VACANCY!

Giving 110% in 100% humidity

THE SCENE: According to pool boy it was 100% humidity, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, tempo squats, pointer dogs, sprints and calf raises
THA-THANG:
Small detour to the center courtyard, due to a skunk sighting.

The many faces of Merkins and Abs

  • 20 Inclined, run lap
  • 20 Declined, run lap
  • 20 regular, run lap
  • 20 shoulder tap, run lap
  • 25 LBC, lap
  • 25 American hammers, lap
  • 25 Side crunches each side, lap
  • Mosey to coupon pile for 25 curls, triceps, then top of the hill for leg lifts on the pull up bars

MARY:
Didn’t make it back in time, but did some mary on the way back for breaks.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 2 vs 1 and 10, John 8.  Remember let us who are free of sin cast the first stone.  Instead of judging others, turn the mirror on ourselves and see what we can do to improve and become more Christ-like.
MOLESKIN:
Help guides all these men in decisions about life and work.  Please give us health and courage to share your love.

GARBAGE TOTEM POLE

THE SCENE: Humid

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

THA-THANG:
Line up on the curb.  10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street.  Totel Pole time! Perform the below exercises in order.  Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

  • 10 Body Builders
  • 9 Iron Mikes
  • 8 Double Burpees
  • 7 Elbow Planks
  • 6 Squat Jumps
  • 5 Shoulder Taps
  • 4 Round the Clock Merkins
  • 3 Monkey Humpers
  • 2 Donkey Kicks
  • 1 Werkin

MARY:
Freddy Mercury, Plank for 1:30.

COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers

CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness:  “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”

MOLESKIN:
N/A

ANNOUNCEMENTS:
CSAUP coming up.

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.