F3 Knoxville

Tag: Woodshack

Motown Beat Down

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.

A back from the beach beatdown…

THE SCENE: A little balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

8 Cherry pickers

15 Little baby arm circles

15 SSH

Cadence was a little off, I blame the Q…

THA-THANG:

-CMU pickup, squat then press. 20x OYO

-Merkins. 20x OYO

-WW2’s. 20x OYO

-LBC’s until the PAX is done

-Indian Run with CMU to the church parking lot.

-Split into 1’s and 2’s

-1’s do burpees while 2’s run to other end and do  10x big boys and run back to the 1’s. Switch it up.

-Indian Run with CMU back to the AO

-Bear crawls length of the court, stopping every three hands for a pair of Merkins.

-Quick trip to Krumpet and back to the AO

MARY:
LBC’s, Big Boys and WW2’s to cash out.

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:
We all have something that wakes up up from time to time or something that keeps us awake. Turn to Matthew 6 when you are heavy laden with worries of this world.

Matthew 6

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?
MOLESKIN:
A word from Wendell Berry about peace in the midst of what worries you.

“The Peace of Wild Things”

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.

 

ANNOUNCEMENTS:
***Attention! I’m looking at putting a t-shirt order together. We’d need 12 shirts to be ordered before they would ship so I’m trying to judge interest amongst the PAX. I feel like there are enough guys like myself that have started in the last few months that would want a shirt or two. Send me a message on GroupMe if you’d like one and I’ll determine if there is enough interest.***

Double A

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog over to the playground
THA-THANG:
Deck of cards

  • Clubs – big boys
  • Diamond- merkins
  • Spades – squats
  • Hearts – body builders
  • If any suite of 2-6 was drawn , sprint the field and back and perform pull ups as per number in the card
  • face cards 10 reps
  • ace -20 reps
  • joker – dealer choice of abs 20 -4ct

MARY:
Scissors

crunches

side crunches
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Double A= attitude and adversity

when adversity strikes , what’s your attitude ? The mind is powerful and having a positive mind can take you much further than the opposite

MOLESKIN:
Watch 50/50/50 on Netflix !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Who Needs Legs?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 10

OH Clap IC x 30

THA-THANG:

Started off with a song.  Flower by Moby (Known for lyrics Bring Sally Up, Bring Sally Down).  Hold the bottom of a squat for the entire song, but when the song says Bring Sally Up, you explode off the ground like a squat jump and then right back to the squat.

Mosey to Mt Suckmore

Deck of Cards – Red cards were bear crawl up the hill and Iron Mikes to match the number on the card.  Black cards were run the hill and squats at the top.  Jacks=11, Queens,=12, Kings=13, Aces=14, Joker=20

Q drew a card and we performed.  If you got done, then you held either the squat or lunge position until the 6 was done and we mosey back to the bottom and do it again.

We were not able to finish the deck of cards, but what we got done was brutal enough.

Mosey back to the AO.

MARY:
Dealer’s Choice.  I picked someone to do a workout of their choice and they lead.  Once they are done, then they picked someone else to lead another workout.

Flutter Kicks

Leg Lifts

LBCs

Complex Crunch (Moses Special)

Box Cutters

30 second LBC Cash Out OYO.

COUNT-OFF & NAME-O-RAMA
12 HIMs.  Flash, Pinnochio, Napster, Woodshack, Radioshack, Neighbor, Moses, Taco, Butterfingers, GoldFinger, Hammy, Drifter
CIRCLE OF TRUST/BOM:
You are a product of your choices and nothing else.

Galatians 5 talks about the Fruits of the Spirit and the Fruit of the Flesh.  It tells us not to engage in things to gratify the flesh, but instead do things to gratify the spirit.  This tells me that there is a choice to be made there.  The choice you make will determine your next step and eventually your outcome.  Are you making choices to gratify the spirit and see the outcome that you desire to see.

Be mindful of the choices that you make.

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

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    The pax had some quick stretching while we went through the different stations
    THA-THANG:
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
MOLESKIN:
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.
ANNOUNCEMENTS: