F3 Knoxville

Tag: Veep

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora 200


THE SCENE: 60 degrees and clear, perfect for a morning beat down

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Some SSH, Deep lunge across the court, straddle stretch back. Mosey to the Oval Office.

THA-THANG:
A little Dora action- one partner works while other runs 100m, completes 5 burpees, and 100m back.

  • 100 merkins
  • 200 CMU goblet squat
  • 300 CMU curl and press
  • 200 BB Sit ups
  • 100 lunges-2 Count (originally CMU swings but I forgot what I wrote down)

Mosey back to AO

MARY:
Alternate flutter kicks and LBC for remaining 3 minutes

COUNT-OFF & NAME-O-RAMA
6 and one 2.0

CIRCLE OF TRUST/BOM:
As I go through life’s struggles, as I pity myself and wonder why, I am reminded of a few people in history that I can learn from. Jesus faced the ultimate struggle and sacrificed for us all. Paul struggled and suffered throughout his entire ministry. James reminded us about struggle: Dear brothers and sisters,[a]when troubles of any kind come your way, consider it an opportunity for great joy. 3 For you know that when your faith is tested, your endurance has a chance to grow. 4 So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing. James 1:2-4

MOLESKIN:
None finished this beat down, guess we will have to try again

Hardest way to 10

THE SCENE: Seems like the humidity backed off a tad. Maybe 99%? It was warm and sweaty…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 imperial squat walkers, 10 hillbillies, little of this, little of that.
THA-THANG:
Run to the lower trail wood bridge. Work back up toward the troll bridge trail.

  • Forward 2 light posts, stop for 10 dry docks
  • Back 1 light post, stop for 10 Big boy twist situps.
  • Rinse and repeat until the troll bridge trail
  • Keep cycling through the reps until the six catches up
  • Sprint back up to the grinder

Part 2: count to 10

Start with 1 rep each, then run and come back for 2 reps, then 3, etc.

  • Hand release merkin–>regular merking–>clap merkin (in that order is 1 rep)
  • Crunch–>BBS–>WW2
  • Get up–>squat–>squat jump
  • CMU shoulder shrug–>upright row–>CMU swings
  • Run to troll bridge and back to increase reps by 1(aiming to get to 10 or until time)

MARY:
Pax roulette 30 Overhead claps, 25 some sort of shoulder thing, 20 box cutters, LBC to cash out
COUNT-OFF & NAME-O-RAMA
4 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
Heard this the other day and made me think. Salvation is not earned by moral perfection, so it cannot be lost by a moral failure. What matters is believing loyalty in the one true God. Made me think of the age old conversation on the predestination/free will dynamic. From our limited perspective, the exact nuances don’t really affect our day to day. What matters is we cling to God day in and day out and give Him our loyalty. Think of the characters in the Bible. God always forgave a repentant person for a moral failure. But where people went wrong was going after other gods or elevating themselves as gods. This week, let’s throw our lot in fully with the God who covers our moral failures and desires our loyalty and relationship.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Figure 8 Fun

THE SCENE: Rolling in some fresh cut grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 20, Tempo Merkins 10, Temp Squats 10, LBAC’s Fwd/Bwd 10
THA-THANG:
Indian Run to Track

Using these movement to cross the field and changing the direction each time for a figure 8.

  • Burpee Broad Jump – 10 WW2 Sit-ups (Enter and Exit Field)
  • Lunge – 10 Toe Touch Merkins (Enter and Exit Field)

MARY:
30 Seconds Hollow Hold, 10 Jack Knife Crunches, 30 Seconds Super Man (3 Rounds)
COUNT-OFF & NAME-O-RAMA
3 Strong: Butterfingers, Veep, Walt
CIRCLE OF TRUST/BOM:
Courage and perseverance have a magic talisman, before which difficulties disappear and obstacles vanish into air.

-John Quincy Adams
MOLESKIN:
Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

Eights

THE SCENE: Mostly cloudy, 73 degrees F., 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry Pickers
THA-THANG:

Starting in the center of the basketball courts area move out to one of 8 positions on the perimeter (7 are at the benches and one is at the power pole. Do each exercise at the 8 perimeter positions the prescribed number for each round, return to center court, and then run a lap to the pavilion/restroom.  Return to the center before moving back out and perform next number of the 8 exercises.

The exercises are:

Dips, WWII Sit ups, Inclined merkins, Squats, Dry docks, Bulgarian split squats, Declined merkins, and Bench jump ups

The repetitions are:

24, 20, 14, and 10 for a total of 68.

Early finishers are to move around the perimeter and perform 5 of each exercises until Recover is called.

MARY:
Flutter kicks, V ups, box cutters, protractors, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
Just a simple quote from Elisabeth Elliot but great words to ponder.

There is no perfect life, no perfect job, no perfect childhood, no perfect marriage, and no perfect set of people who will always do what we expect them to do.

What we have is a perfect God who is able to lead us through this imperfect life with unfailing strength, incomparable wisdom, and infinite love.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.