F3 Knoxville

Sun Rise Saturday

THE SCENE:  Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8

THA-THANG:
It only 3.  Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.

  • Merkins
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Big Boy Sit-Ups
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Froggy Squats
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees

Pickets Charge – Run to the top and touch the Asylum.

10 Burpees on your own

She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20

  • 20 Lunges
  • 10 Burps
  • 10 Merkins

11’s

Dips and Burpees

Take the hill, Mosey back
MARY:
50 Flutter Kicks

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10

Split 66 with a Chase on Top

26 Strong

  • Side Straddle Hop X 25
  • Speed Skaters x 20
  • Little baby arm circles Front x 15 and back x 15
  • Imperial Squat Walkers x 20
  • Burp and Merk ladder to 5

Route 66

  • Burpees
  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups

The Chase -15 min

  • Bear Crawl half way, Run to end, Burpee x 2
  • Crawl Bear half way, Run to end, Burpee x 2
  • Frog Leap half way, Run to end, Burpee x 2
  • Lunges half way, Run to end, Burpee x 2

Aborama – 5 min

  • Flutter Kicks x 25
  • Hello Dolly x 15

Switch on your Brain – Mind Over Matter

2 Timothy 1:7 – God has not given us a spirit of fear, but of power and of love and of sound mind.   This islLinked to the concept that we are wired for love and natural optimism.

  • Our thought life actually changes our DNA. Thinking and feeling fear, anger, and frustration caused DNA to change shape.  Tightened up, became shorter, and switched off quality expression so individuals in turn felt shut down
  • We can control our reactions to anything
  • Stress level 1 is normal and brings focus. Level 2 and 3 become toxic
  • American Institute of Health Estimates that75-90% of visits to primary care are for stress related problems
  • We cannot control events or circumstances, but you can control your actions.
  • Good news is that this can be reversed by feelings of love, Joy appreciation and gratitude
    • HIV Positive patients that were positive had 300,000 time more resistance than negative patients

 When we operate in our normal love design in God’s image we are able to change the shape of our DNA forever.

 

 

Bearway to Heaven?

THE SCENE:  Lots of gloom to be had.

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • 4 x 4 Merkins x 5

Mosey to Pad 11’s

  • Catalina wine mixer
  • Box Jump’s

Forties   High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Big Boys

       –     30 Squat Jacks , Devin Hester 10 BBS

  • 25 Squat Jacks Devin Hester 25 BBS
  • 20 Squat Jacks, Devin Hester 20 BBS
  • 15 Squat Jacks, Devin Hester, 25 BBS
  • 10 Squat Jacks ,Devin Hester, 30 BBS

 Bearway to Heaven

  • A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Ideally the lengths and number of burpees should be such that the entire exercise takes the full 8:01 time of “Stairway to Heaven

 Jacobs Ladder

  • 3 times up the will with increasing 2 burpees each time.

Mary

  • Proton Parkers x 20

CIRCLE OF TRUST/BOM:

One of the things I love about F3 is that when we come out here we are not here to compete with one another. We are not here to prove ourselves but to encourage one another.

There is a book by Keller I have listed to a few times called the freedom of self forgetfulness based on the 1 Corinthians 3. “So let no boast in, for all things are yours”

Often I find myself comparing my performance in all areas of life. My ego wants me to be seen as something great

It is not about what others think and not even about what I think but what the lord thinks.

Re-live the gospel ever day.

Christ’s perfect performance on the cross is the one that matters.

He died on the cross so that we don’t have to meet some standard set by others or even ourselves.

I don’t care what you think,I don’t care what I think, only with the Lord thinks