F3 Knoxville

Tag: Toe Pick

Persevere!

THE SCENE: Low 70s, High humidity, weird frog sounds in the distance 

F3 WELCOME & DISCLAIMER We did this. 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x5 

Little Baby Arm Circles IC x12 each way

Tempo Squats IC x10 

Little bit of This. Little Bit of that 

Quick run to the Bath House and back 

THA-THANG:

Grab a CMU and place it in a parking spot at the bottom of the lot. Walk back to the starting point. Complete the following exercises with a mosey to your CMU for 10 Squat Thrusts in between each set. All exercises are single count. 

  • 100 SSH 
  • 90 Mountain Climbers 
  • 80 High Knees
  • 70 Hello Dollys 
  • 60 Freddie Mercurys 
  • 50 Shoulder Taps 
  • 40 Merkins
  • 30 V-ups 
  • 20 BBS 
  • 10 Burpees 

Next, grab a partner. Each partner chooses 3 exercises from the above list. One partner farmer carries both CMUs while the other performs 15 of one of the exercises. When done, catch up to your partner and take over the farmer’s carry while your partner does their first round. Turn around when both partners complete their 3 exercises and repeat back to the AO.

NEXT, choose 4 different exercises and while one partner does a lap around the tennis courts, complete the exercise. Each partner does 4 laps and 4 exercises. 

MARY:

Mary wasn’t available today. 

COUNT-OFF & NAME-O-RAMA

8 HIMs, 0 FNGs, 2 Downrangers (ATL, MEMPHIS)

CIRCLE OF TRUST/BOM:

Patience vs. Perseverance. At what point do we stop being patient for God’s plan to take shape and start persevering through God’s plan that He lays out in front of us? Patience can be hard to practice. We must constantly remind ourselves that patience can pay off. 

I have been preaching and (trying to) practice patience as I search for a new school admin job. This week is the week where I find out whether I will be on a school admin team for next year. If it doesn’t go my way, I must persevere through another year in the classroom (which I do LOVE) and wait for another opportunity to come up. 

Dog Pound Pre-Birthday Q

THE SCENE: Beautiful Late Spring Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Hops and Pickers
THA-THANG:
It all started with a nice long Mosey which wouldn’t be complete without paying tribute to Jack Webb. The Bataan Death March got the PAX warm. BOMBS followed and we completed the morning with All About The Benjamin’s.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership isn’t about being the best.
ANNOUNCEMENTS:
Wesley House workout will be 6/16.  CSAUP at the #dogpound on July 24th.

Quantity over Quality

THE SCENE: 44 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins

butterflies stretch

5 cherry pickers

20 SSH

THA-THANG:
Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

MARY:
Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 

COUNT-OFF & NAME-O-RAMA

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Full Circuit Sweat

THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:
Baby Arm Circles in cadence

Side Straddle Hop in cadence

Cherry Pickers in cadence

Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.

Drop coupon at the boats and begin the circuit.

Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.

Station 1 CMU

  • 5 Burpees (each lap)
  • 25 Curls
  • 15 Overhead Press
  • 15 Skull Crushers

Station 2 at the marina entrance

  • 15 Merkins
  • 15 Wide Merkins
  • 15 Diamond Merkins

Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)

Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap

Station 3 at the pavilion

  • 15 Big Boys
  • 20 Crunches
  • 15 Freddy Mercury

Station 4 at the steps

  • 20 Skaters
  • 15 Prayer Squats
  • 20 Lunges

After all 3 laps mosey coupon back to AO

Finished with 2 min plank

 

MARY:
NA
COUNT-OFF & NAME-O-RAMA

  • CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
  • MOLESKIN:Prayers