F3 Knoxville

Tag: Tweet-E

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.

Ropes & Bells – Overhead

F3 Intro & Disclaimer
Warm-O-Rama
Mosey to Outhouse
Around the Worlds
Figure 8
Halos
American Swings
Mosey to Outhouse
The THANG
4 Rounds
10 Burpees
10 Shoulder to Overhead, each side
10 High Pulls, each side
10 American Swings
25 Jump Rope
MARY
10x Stargazers
20x Flutter Kick
20x Box Cutters
10 American Hammer w/KB
Boat Canoe
Superman/Banana
WORD
Kids & Prayers
Took some time yesterday to talk though what bedtime prayers really were about with the kids…brought to mind to share with the PAX:  Take time to really understand what you’re doing rather than just rushing through something you do every day from memory.  Take time and be introspective.
#TCLAPS to Tweet-E for graduating from the 36# to the 53# Kettlebell!

RinTinTen!

THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly   x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks       x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.

Mini Murph

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross.  Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.