F3 Knoxville

Tag: Woodshack

See M U? Yes, I See M U, Do you?

The Scene: 54 degrees cloudy
F3 Welcome and Disclaimer

Warm up:
SSHs
20 Baby arm circles
20 Rocketts
10 mericans
5 burpees

The Thang:
Mosey to CMU pile.
Mosey to parking lot by rink
Divide into groups of 4
Put CMUs in even stacks on one end of lot. Pax on the other. (50 yards apart)
One team member runs to CMUs and brings them to team however many trips that takes.
Remaining members do:
200 push-ups, 400 squats, 50 burpees
Repeat with all members running to CMU s till 6 catches up on first round.

Then…
20 curls-sprint to other end and back
20 overhead presses-sprint & back
10 tricep raises-sprint & back
X2

Indian run around lot while carrying CMU (overhead for advanced) Two groups opposite directions.x2

Mosey to Return CMUs

Mosey to track, two groups run opposite direction doing burpees at each corner 2,4,6,8
10 burpees at end together

Mosey to AO
Calf raises till 6 catches
Bear crawl from fence to cones (30yds) and back and sprint to cones and back.
Repeat 2x

Mary:
20x Imperial walkers
20x Rocketts
30x LBCs

BOM:
Kids attitude towards death and heaven. Example of my daughter Molly. We told her about her grandmother dying and that she is in a much better place with God in heaven now and she simply replied: “that’s great! Can I have a waffle now.”
She got it, she simply knew that her grandmother was in a better place, that she is with our father in paradise. A comforting fact that we can bank on as believers.
It can also motivate us to reach out to the lost and help lead them to eternal peace and fellowship with other believers in paradise.

Be Aware

F3 Welcome & disclaimer

The Scene

Saturday January 15, 2017

Low 50s with fog. Great weather for January.

Welcome and Disclaimer

Warm up:

20 SSH – 4 COUNT

ONE – BURPEE

10 – MERKINS – 4 COUNT

TWO – BURPEES

10 – BIG ARM CIRCLES – 4 COUNT

THREE – BURPEES

10 – SMALL ARM CIRCLES – 4 COUNT

FOUR – BURPEES

10 – CHERRY PICKERS 4 COUNT

FIVE -BURPEES

20 – SQUATS – 4 COUNT

SIX – BURPEES

SUICIDES RUN WITH 5 STATIONS

MERKINS 2 4 6 8 10 8 4 2

STRAIGHT RUN SUICIDES

BURPEES 1 2 3 4 5 4 3 2 1

STRAIGHT RUN SUICIDES

LUNGES 2 4 6 8 10 8 4 2

FOOR CORNERS 20 COUNT

1. FOOTBALL RUN

SQUATS

2. DIAMOND MERKINS

WIDE ARM MERKINS

3. CALF RAISES

LUNGES

4. BURPEES 10

STAR JUMPS

Shoulder Tag Exercise

ABBS:

20 – LBCs

20 – Leg Raises

20 – In/outs

20 – One leg toe touches

20 – Mountain Climbers

Count Off

F3 roll call with FNG (1)

Message: Self Defense – Always be aware of your surroundings.

Prayer

Leg (and calf) Day

The scene:  60 and clear with a small breeze.

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 8

Tempo Squat IC x 8

OYO Stretches

Tha Thang:

Mosey to hockey rink

  • 3 man DORA grinder. Battle buddy into groups of 3.
    • BB1: CMU Squats at one end
    • BB2: CMU Calf Raises at other end
    • BB3: CMU Lunges between BB1 & BB2
    • Swap out DORA style when lunging BB reaches each end for group total of 200 Squats, 400 Calf Raises
  • Wall Squats
    • 2 leg x 1 minute
    • Alternating 1 leg x 2 minutes
  • Monkey Humpers IC x 10

Mosey to Big Hill:

  • 8’s: 4ct Mountain Climbers at top;  Burpees at bottom
    • Flapjack between Forward & Bernie Sanders each trip up the hill

MARY:

Flutter Kicks IC x 20

Hello Dolly IC x 20

American Hammer IC x 20

Chinese Channel Changers x 2 mins

Count-off & Name-O-Rama

BOM:

Shared an excerpt from a book by Rosaria Butterfield, a one-time LGBT activist, and now a born-again Christian and mother of 4.  She tells the story of a time she was asked to tone down her message and stop calling sin a “sin”, but rather to just say that it’s her personal opinion.  Her answer:

“I responded by letting them know that I am not smart enough to have this opinion, but that this is the position the inspired and inerrant Word of God upholds.  It comes to me from the historic Christian church…through the pages of Scripture, and so on down to me.  I told her that changing my message would involve denying the plain meaning of Scripture, the testimony of the church, the life, death, and resurrection of Jesus, and the gospel.  But to the postmodern mind…her request seems reasonable enough:  just own this position of mine as a personal point of view.  But claiming something that is a universal truth to be a mere matter of personal preference is a lie by omission.”

I shared with the PAX that this is something I struggle with each and every day.  Too often, I take the easy way out when discussing biblical truths and couch them as my own personal opinion during a difficult conversation.  Our challenge as we continue to put God first this year and ourselves last is to stand on our faith…even when it’s uncomfortable…and not take the easy way out by claiming “it’s just my opinion”.  As Christians we should be confident in sharing our beliefs as well as the truths they are based in.

Keep it moving

 

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.

Farmer Carry Friday

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG COP Cherry Pickers x10

Merkins x 10

Get in groups of 4 (grab CMU) mosey to the baseball field. 1 person in right field corner, 1 in left field corner, 1 on bleachers, last person does farmer carries to partner and switch. Keeping it moving

Round 1: 300 Skyhawk merkins, 300 Bobby Hurley’s, 300 Dips

Round 2: 300 Carolina Dry Docks, 300 Lunges, 300 Box Jumps

Round 3: 300 overhead press, 300 narrow squats, 300 incline merkins

Mosey back to parking lot

COT Number off and Name-O-Rama (1 FNG!)

 BOM Contentment: Where do you find your Joy? Are you searching for Happiness or Joy.

MOLESKIN

The PAX was in high spirits for the 1st Friday of the year. Fun morning.