F3 Knoxville

Tag: Trolley

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

To Infinity and Beyond

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC.  Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had.  Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias.  The only perfect man with all truth was Jesus and He is our only hope.  So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father.  Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.

ANNOUNCEMENTS:

Coffeeteria to follow at Dunkin on Cedar Bluff.

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

Tabata Chest and Arms

THE SCENE:

Partly Cloudy, 70 ℉. Feels like 72 ℉. Humidity 100%. Wind 2.1 mi/h from NE.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25 –  4 count SSH
  • Michael Phelps

THA-THANG:
Mosey to CMU pile stopping a couple times doing 5-6 burpees while waiting for the six.

First activities follow a Tabata timing structure. So, using a phone or second hand or an actual tabata application.

  1.  Tabata timing 20 seconds on, 10 seconds rest for 4 minutes. CMU press while laying on ground. AMRAP each of the 20 second work periods.
  2. Mosey about 50 yards out and back.  Shake out the arms.
  3. Tabata timing 3 sets of 3 cycles, 20 seconds on, 10 seconds rest each cycle.  20 seconds rest in between sets. Each set consists of a cycle each of:
    1. Standard Shoulder Press
    2. Curls
    3. Overhead Tricep Extension
  4. Mosey about 50 yards out and back.  Shake out the arms.
  5. 10 tempo Merkins on CMU in cadence.  Really slow.
  6. 10 tempo curls with CMU in cadence.  Slowly.  Last 5 emphasizing the negative.
  7. Put up CMUs and Mosey to bleachers.
  8. Run to top of bleachers and back down followed by 25 Monkey Humpers. Rinse and Repeat until six has completed 3 sets.
  9. Up bleachers and down but now with 25 Squats.  Rinse/Repeat 3 times.
  10. Mosey back to AO stopping halfway, grabbing the curb to do 50 heal raises.

MARY:
Jack Webbs to 10 and then a few ab exercises to handle last couple minutes. (American Hammers, Dolly Parton’s, Freddy Mercurys)

COUNT-OFF & NAME-O-RAMA
15 PAX

CIRCLE OF TRUST/BOM:

A Prayer for Submission to God’s Will
Lord God, my Refuge, I am frustrated and fed up with life right now. I need Your help. Remind me that You are sovereign and in control. Help me to let go and to trust You. I am sorry for trying to control every aspect of my life and I give over the driving seat to You. Keep me from feeling upset about things I cannot control and give me a new trust in Your promise to work everything for my good. Thank You that You love me. Amen.

MOLESKIN:

ANNOUNCEMENTS:

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

“Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
2 For I give you [b]sound teaching;
Do not abandon my [c]instruction.
3 When I was a son to my father,
Tender and the only son in the sight of my mother,
4 Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
5 Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
6 “Do not forsake her, and she will guard you;
Love her, and she will watch over you.
7 “The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
8 “Prize her, and she will exalt you;
She will honor you if you embrace her.
9 “She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.