F3 Knoxville

Tag: Training Wheels

You vs You

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 15
  • This/that stretch
  • Cherry Pickers x 5
  • OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder.   Do the corresponding number of reps for each exercise as you work your way down.  Rinse and repeat removing the lowest numbered exercise each round.   Not enough time to finish all of it this morning.

  • 10 Thrust Merkins
  • 9 Iron Mikes (each leg)
  • 8 Roll-up v-ups
  • 7 Carolina Dry Docks
  • 6 Burpees
  • 5 Broad Jumps
  • 4 Freddie Mercury (4-count)
  • 3 Round the clock Merkins
  • 2 Jump Knee Tucks
  • 1 Handstand Merkin
    • Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong!  Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout.  It wasn’t about finishing…it was about giving 100% the entire time and not quitting.  Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS:

hump day at the Lizer

THE SCENE: low’s 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x 25); Tempo Merkins (x10); Imperial Squat Walkers (x10); BAC (x10 both ways)

THA-THANG:

  • Mosey to playground.  10 Body Blasters (Burpee/pull-up/knees to elbows) and flutter-kicks for those waiting for a spot.
  • LAP around the track.
  • Ring of fire — 10 squat jumps + 10 second hold squat; 9 squat jumps + 10 second hold; 8… etc… you get the point.
  • LAP around track
  • Lunged the parking lines with 2 merkins at each line.  Uphill and downhill.
  • LAP around track

Tour de park — we moseyed around the park stopping at each street light for 20 exercises of dealers choice.  Included BBS, diamond merkins, crab jacks, pickle pounders, jump-knee-tucks, imperial squat walkers, merkins.

MARY:
Peter Parkers and flutter-kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
An encouragement in the New Year to take some time each week to plan.  Planning has made all the difference in being intentional with my time, attacking the week, and making sure the things that should get my first and best actually get that.  Through planning, you take time to list out your roles and goals for the week and make sure the most important things get on your calendar.  When I fail to plan, I drift into the week and often find myself just responding to whatever is coming my way instead of focusing.  It effects my kids when I plan out our nights and how we are going to use our time together (so we don’t just default to tv).  It effects my wife when I plan out our date nights and time for communication throughout the week where I am seeking to draw her out and care for her.  So, take time each week to think thru what you are called to do, what is most important, and put those things on the calendar in pen.

You’re on Q, oh and it’s your VQ

THE SCENE: Cool 40-42 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started with some SSH, Merkins, big arm circles, squats and cherry pickers
THA-THANG:
Since no one was signed up to Q and Training Wheels said he would take the first “ten” minutes, we moseyed over to the big flag. Since Training Wheels has never done a Seabiscuit before, we will call this a Training Biscuit. It is: Run one lap (1/4mile) then do 25 of each exercise below. Do two laps then exercises……three laps-exercises , then back to two-exercises. We all finished together with a mosey back to the AO. The exercises were 25 of each:

  • Merkins
  • Squats
  • Dips
  • Big boys/LBCs

MARY:
Bartman and Snitch led us in Box cutters, side crunches and flutters
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Training wheels talked about seeing the movie about Mr. Rogers with his wife last night. He shared with us about how Fred Rogers goal was to make every child feel special. TW was really looking for a group of men to be Christian leaders in Knoxville. He was very thankful for finding F3 and really wants to motivate us to become spiritual leaders.
MOLESKIN:
Not a lot of mumble chatter as there was a lot of running today. It’s hard to breathe and talk.
ANNOUNCEMENTS:
Prayers for sick kids and in laws to come to Jesus

I’m Dreaming Of A JUCO Christmas!

THE SCENE: 45 and raining hard…a typical December day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Overhead Claps – X 10 IC
  • Randys – You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. X 20 IC
  • Tempo Squats (IC) 4 CT X 10
  • Jingle Balls – From the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back. 1 X 10 (IC)
  • Big Sexy – Pickle Pounders and Monkey Humpers. 2 x 10 of each (IC)
  • Diamonds & Butts – Diamond Merkins are a girls best friends – 4 rounds of 15 Diamonds and 15 Squats (OYO)
  • Mosey

Tha-Thing:

All About The Benjamins – (people love money in addition to Diamonds)

Each PAX got to pick an exercise we would do 50 reps of and the HIM next to him would pick another exercise we would do 50 reps of (adding up to a Benjamin)

We did close to 1,000 reps total of:

  • Merkins
  • Diamonds
  • Burpees
  • LBCs
  • FlutterKicks
  • Shoulder Taps
  • Squats
  • Lunges
  • Calf Raises
  • Box Cutters

MARY

Little Merkin Boy – We played the Christmas song Little Drummer Boy by Bing Crosby. Hold plank and complete one Merkin every time you here “Pa rum pum pum pum”. That is 3 minutes of plank and 21 Merkins. We’ll never hear that song again and not grimace in pain…haha.

COUNT-OFF & NAME-O-RAMA

17 HIMs – Abscess, Bagger (from Atlanta), Chaco, Cheatsheet, Clothespin (from F3 Cleveland), Commission, Curveball, Frenchie, Ginger, Jitters, Mailbox, Mandolin, Mermaid, Pool Boy, Snaggletooth, Training Wheels and Booster.

It was great to have Bagger back from Atlanta and Clothespin come up and visit from F3 Cleveland.

CIRCLE OF TRUST/BOM:

As the scripture says below, fortunately, Jesus died for us so we are forgiven for being sinners if we believe in Him and try to live a life through Him. I’m so thankful I’m forgiven for being a sinner but want to continue to strive to be a better person who lives more like Jesus each and every day.
1 Timothy 1:15-17  Here is a trustworthy saying that deserves full acceptance: Christ Jesus came into the world to save sinners—of whom I am the worst. 16 But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his immense patience as an example for those who would believe in him and receive eternal life. 17 Now to the King eternal, immortal, invisible, the only God, be honor and glory for ever and ever. Amen.
2 Corinthians 9:15  Thanks be to God for his indescribable gift!
Matthew 1:21  She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
 
Romans 6:23  For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:16  For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

ANNOUNCEMENTS:

  • New healthy eating group begins in January – Check with Woodshack on GroupMe if you are interested – the goal is to educate each other with good ideas and suggestions and hold each other accountable

 

“Borrowed” Q from Bartman

THE SCENE: Mid 20’s and clear (except for Tank’s glasses which kept fogging up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); High knees for 1-minute; Windmills (x10); Tempo Squats (x10); Tempo merkins (x10)THA-THANG:
Mosey to tiny circular basketball court for ring of fire

  • Merkins going up by 1 as we went around the circle.  Up to 15.

Mosey over by dock for 20 squats.

Mosey to CMU pile

Declining ladder beginning at 25 and going down by 5 each round til we got to 5:

  • Curls
  • OH Press
  • Squats
  • Rows
  • CMU Swings
  • Box Jumps/Step-ups
  • Run a lap to the outhouse and back

MARY:
Hello Dolly’s on 4-count (x25); LBC’s on 4-count (x15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Galatians 6:2 — “Bear one another’s burdens, and so fulfill the law of Christ.”

Encouraged the PAX that this coming week can be difficult for various folks in our life.  Reach out, give them a call, invite them over for dinner, pray for them.  Let’s help bear their burden and encourage them this Christmas season.