F3 Knoxville

Tag: Toad

Curtains

THE SCENE: Mostly cloudy, 68 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry pickers, Little baby arm circles.

Run across Grinder,  Bernie back, karaoke across Grinder, skip back.

THA-THANG:
Mosey to Alcoa Road with CMU, stop at each light post and do a blockee.

Put CMU’s just off the trail at Alcoa Road and begin the beatdown in the short Springbrook Fountain loop.

16 Candles

Run to the each of the first 4 light posts and do the following:

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #5 through #8 and do the following:

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #9 through #12 and do the following:

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #13 through #16 and do the following:

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Additional Time Killer

At the base of Mt. Krumpit do 7 CMU thrusters and run up and around Christmas tree, do 6 thrusters and run around tree, do 5 thrusters and run around tree.  Mosey back to AO.

MARY:
Box cutters, superman/bananas, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIM’s with me being an observer due to back surgery restrictions.
CIRCLE OF TRUST/BOM:
In their final album as a group, Cream had a song called Badge on side two.  They were calling it quits because singer/bass guitarist Jack Bruce and drummer Ginger Baker couldn’t get along.  The song, Badge, was a collaboration between Eric Clapton and George Harrison.  Harrison played guitar on the selection under the name L’Angelo Mysterioso because his contract with Apple records didn’t allow him working with other groups.  He was paying Eric Clapton back for his work on the Beetles song, While My Guitar Gently Weeps.  One line in the song has always stuck with me and continues to offer encouragement.  “And you better pick yourself up from the ground, before they bring the curtain down.”

Get it done before it’s too late, don’t procrastinate, no time like the present.  That’s hard to do sometimes and actions are certainly subject to multiply priorities.  There is one that should take the top billing in our day to day life that unfortunately for me (and I suspect for many of you) gets push aside too easily and too frequently.  That is my relationship with God.  It may be the same for you.  For others it may be a lack of a relationship with God.  Regardless, each and every day I need to get up, be right with Him, and live in His light because the curtain will be brought down.  As the Bible says, we don’t know the day nor the hour.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Sweet Murder Mystery Chicken Finger Workout

THE SCENE: Low 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10.

LBAC X 10 (forwards and backwards)

Cherry pickers x 8
THA-THANG:
Staying on the grinder, we have 5 stations with a set amount of reps. Overhead carry to each station, then do increasing laps in a lengthened seabiscuit type work out.

  • Curls x 20.
  • Skullcrushers x 20.
  • Thrusters x 20.
  • BBS with a CMU hammer type twist x 20.
  • Goblet squat x 20.
  • Run a lap.

MARY:
Overhead press and curls for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I saw a video online of a bullrider at a rodeo. Not long after he was out of the chute, the bull pitched forward and the bullrider slapped his head on the horns and was knocked off and unconscious. The clowns tried to keep the bull distracted for a while, but once it turned to go back to the defenseless rider, a man ran out layed down on the bullrider, and hugged him to protect him from further harm. As I researched further, I learned that the man that protected the bullrider was the guy’s father. That is biblical, sacrificial, F3 manly type love. It was a love that would willingly put itself in harm’s way for the defense of another. I used that illustration in my Sunday sermon. Earlier this week, I had one of those moments where I completely blew it with my son. I got super-frustrated, and lost my cool, and did all the things a Dad shouldn’t do. Once I had calmed down and realized how stupid I was being, I was just sitting in a recliner holding my boy. A thought occurred to me in that moment. Instead of being the dad that protected that boy from the bull, when I let my anger go, I became the bull that tried to stomp my son. Realizing this, I just was reminded of Ephesians 6:4, “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

11s on Mt. Crumpet

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins. Weighted Sally squats
THA-THANG:
Mosey you Crumpet with your CMU  for 11s with weighted squats at the bottom and Merlin’s at the top. Run a loop around the pond after 2 sets

MARY:
One more round with Sally
COUNT-OFF & NAME-O-RAMA
6 HIMs got better!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
You have two choices today, focus on lack and limitation or focus on abundance and action. The former costs your mood and momentum and the latter costs you nothing but helps you gain everything. Choose wisely.
ANNOUNCEMENTS:
Beer mile coming up at Moses’!

No Running

THE SCENE: 70’s hot and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles, and windmills
THANG

  • Partner up and grab 3 CMUs
  • 1 person Farmers carry 2 CMUs to end of the court and do 10 dips using the blocks and head back.
  • While that is happening the other partner will do 100 of Overhead Presses, curls, CMU squats, and bent over rows.
  • Rinse
  • And Repeat

MARY:
5 minutes of dealers choice.
COUNT-OFF & NAME-O-RAMA
8 HIMS got better
CIRCLE OF TRUST/BOM:
All leaders need to listen.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer B’s

THE SCENE: Not too bad. Still humid. Bright moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10, in cadence
  • Arm Circles x 9 one way, in cadence
  • Arm Circles x 9, the other way, in cadence
  • Cherry Pickers x 5, in cadence
  • Mosey through the park with a pause for 20 squats

THA-THANG:
Killer B’s (All workouts starting with the letter B!)

  • Start with 20 Bobby Hurleys
  • Bear Crawl to middle cone
  • 10 Bent-Over Rows
  • Bernie the last cone
  • 20 Big Boy Sit Ups
  • Broad Jump back to middle cone
  • 10 Blockees
  • Bernie back to first cone
  • Repeat
  • Eventually modified with Merkins (or Bmerkins) and Lunges (or Blunges) at certain stations

MARY:

Celebrated Espy with 41 LBCs and 41 Merkins (Espys request)

Toad offered 20 squats

Finished with 30 second Al Gore
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Selah – Intentional pause and reflect

Psalm 68:19 – Blessed be the Lord, who daily bears us up; God is our salvation. Selah
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.