F3 Knoxville

Tag: Windex

RunNGun

THE SCENE: 48 degrees and dry… And a little salty no one picked up the Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Cherry Pickers
10 Windmills in cadence
THA-THANG:
Mosey around the lot where we meet.

  • Grab a CMU
  • 20 Curls
  • 10 single arm rows each side
  • 20 tris

Mosey to the large lot and line up

  • Bear crawl to the next line
  • Lunge to the next line
  • Flutter kicks
  • Rinse and repeat across the lot

Mosey to Sophomore Hill

  • Bernie up the hill

Mosey to the Pull up bars

  • 5 pull ups / 20 LBCs x2

Mosey to the coupon pile

  • Grab a CMU
  • 20 Curls
  • 10 single arm rows each side
  • 20 tris

Mosey back to the flag stopping for core exercises along the way.

MARY:
Rifle carry and Murder Bunnies to wrap it up.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 12th pillar:
Truthful
The verse for this pillar is 1 John 3:18

“Dear children, let’s not merely say that we love each other; let us show the truth by our actions.”
1 John 3:18 NLT

Love this! Actions speak louder than words. Be that example for others. Don’t sit around and wait for someone to ask for your help, Just Do! This is how you truly lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Betty will be out to discuss Shield Locks with the crew this Friday!
Sign up for Escape Haw Ridge 4/14

Fire-Starter!

THE SCENE: 57 Degrees and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Tempo squats
10 Hairy Rockettes
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
10 Windmills in cadence
Bear Crawl in and shake hands/Crawl Bear back
5 burpees on your own
Bear Crawl in and shake hands/Crawl Bear back

THA-THANG:
Mosey to the large parking lot for drills with the HIM in the back sprinting to the front

  • Drills: Side Shuffles, Side to side lunges with toe touches, Hi skips, Lunges, High Knees, Butt-Kicks, and Bear Crawl
  • Hold Plank for the 6/ 20 Pickle Pounders

Mosey to Sophmore Hill lot for drills with the HIM in the back snaking to the front

  • 20 Flutter Kicks
  • Bernie the hill
  • 8 count Merkins

Mosey to Pull-Up bars

  • Half did 5 Pull Ups / while half did Freddy Mercuries x2

Mosey to the Coupon Pile

  • 20 Curls / Rifle Carry to the Stadium
  • Bear Crawl to the top / 2 Burpees
  • Partner Up for Wheel Barrows
  • 20 Tris / Rifle Carry to the coupon pile
  • 20 OHP

Mosey with the HIM in front falling off for 2 Burpees

  • Stopping for 20 Dead Bugs

Mosey back to the flag stopping for some 15 Soul Claps. JAIL BREAK!

MARY:
No time…
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Frozen Four

THE SCENE: Pretty Chilly, 22 degrees and clear at the start, got colder…

WARM-O-RAMA:

SSH
Tempo Squats
Diamond Merkins
Freddy Mercuries
Iron Mikes
Hairy Rockettes

THA-THANG:

Mosey to large parking lot
25 Merkins
25 Squats
Run to the other side and repeat x4
Mosey to Prestige Cleaners for Core (45 count of Heels to Heaven, Flutter Kicks, etc)
Mosey to Tome Poke for upper body (Dips, Dirkins, Irkins)
Mosey up the hill about 400 feet for Burpees
Mosey to the bank for Hello Dolly (40)
Mosey to Maple St parking lot
Lunge to each parking line and do some core
Mosey back to flag for Mary

MARY:
Rocky Balboas, LBCs, Pickle Pointers, etc

MOLESKIN:
Make the most of every opportunity – witness to that loved one — our time is short

Forgiveness

THE SCENE: cool spring rainy morning at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
This workout is inspired by the burpee mile. The first set is the burpee mile. 12 burpees followed by 1, 1/4 mile lap. Repeat 4 times. Next mile challenge is squats followed by merkins.

  • 25 squats each lap
  • 25 Merkins each lap

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 PAX got it done!
CIRCLE OF TRUST/BOM:
“Then summoning him, his Lord *said to him, ‘You wicked slave, I forgave you all that debt because you pleaded with me. Should you not also have had mercy on your fellow slave, in the same way that I had mercy on you?’ And his Lord, moved with anger, handed him over to the torturers until he should repay all that was owed him. My heavenly Father will also do the same to you, if each of you does not forgive his brother from your heart.”

Matthew 18:32‭-‬35 NASB1995

If we fail to forgive those who sin against us, the Father will also not forgive us. We are to forgive in the same way that God does: continually.

Peter thought he was being generous.

“Then Peter came and said to Him, “Lord, how often shall my brother sin against me and I forgive him? Up to seven times?” Jesus *said to him, “I do not say to you, up to seven times, but up to seventy times seven.”

Matthew 18:21‭-‬22 NASB1995

However, this wasn’t acceptable either. No matter how many times we sin, if we repent (1 John 1:9), God will forgive us. We must give our fellow mankind the same forgiveness.

MOLESKIN:
YHC knew that this was an ambitious plan, but everyone put in a lot of work and got through as much as possible. Way to push!
ANNOUNCEMENTS:
Painting this weekend at Cardinal’s widow’s place.

The Climb

THE SCENE: Crisp and clear… 29 degrees with great views on JUCOmanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
5 fighter merkins
Motivators 8x
10 Hairy Rockets
10 Windmills in cadence

THA-THANG:
Mosey to JUCOManjaro.

Run to hash mark

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Squats and 20 excercises
  • Rinse and repeat.

Mosey back to the Flag and grab a CMU.

  • 10 KB shoulder swings
  • 20 curls
  • Rifle carry to light post
  • 20 shoulder thrust
  • Murder Bunny home

MARY:
10 Fighter Merkins and some Flutter Kicks

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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 10th pillar: Teachable
The verse for this pillar is John 14:26

“But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you.”
John 14:26 NLT

Always be open!! We need to have a passion to learn and intention to learn daily.
Let’s reflect on what we learn and most importantly apply it!
If it doesn’t work out, cause sometimes it won’t… What did we learn from it?

Gentlemen I encourage you to have a growth mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sign up to paint Cardinal’s widow’s home. Sign up for Escape Haw Ridge.