F3 Knoxville

How to Lunge

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.

 

Bricks, Buddies and Big Ball

THE SCENE: Perfect, mid 50’s, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm Circles, Rockettes, This and That, Michael Phelps, Cherry Pickers
THA-THANG:
Moseyed over to the brick pile by L&N where everyone grabbed a new buddy (brick). Everywhere we went during the workout we carried our buddies overhead

  • Sidewalk near AO: Doras: 50x Goblet Squats, 100x Tricep Extensions, 150x Curls, while one partner ran down the street and back
  • Big Ball: Doras again with a new partner: 50x Brick Merkins (one hand on brick, merkin, slide brick to other hand, merkin, etc), 100x Flutterkicks with brick overhead (4ct), 150x Calf Raises while holding brick
  • Bridge near Cumberland: walking lunge across with brick
  • Amphitheater: 3 rounds of exercises OYO
    • Round 1: 5x bodybuilders, 10x shoulder raises, 15x American Hammers (4ct), 20x Big Boy Sit ups, 25x Rows at top of stairs
    • Round 2: 10x bodybuilders, 15x shoulder raises, 25x Big Boy Sit ups, 30x Rows at top of stairs
    • Round 3: 20x shoulder raises, 30x Big Boy Sit ups, 35x Rows at top of stairs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about a conversation I had with a student that reminded me of a word Abort gave involving a friend saying “It must be nice” in regards to someone elses situation, not acknowledging their own privileges and blessings. While talking with my student we pointed out that people have a tendency to find pride and validity in our sufferings, so much so that we often overexaggerate them. We tend to place more value on ourselves or less on others depending on the difference in the weight we carry on our shoulders. I have noticed that even in family gatherings its rare that we don’t end up somewhat comparing who has to work the longest hours, or get up the earliest or stay at work the latest. We try to impress each other with things we actually shouldn’t be proud of. Galatians 6:14 actually says that should we boast in anything it should be in the Cross of Jesus Christ. So my encouragement for us was that we seek to keep a true and proper perspective on our situation, rather than finding ways to use our suffering as opportunities to impress.

Remembering the Iron Pax Challenge

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
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.

99th Day of the Year = 99 Problems

THE SCENE: Mid to upper 50s, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The PAX was rambunctious this morning.  Chapter 11 emerged from his vehicle asking Doubtfire “you got those gloves” as if there was some kind of deal going down.  Then, the whole PAX disrespected the Q by talking over the intro.  So, we started with 5 burpees.

SSH x 20 (4 ct)

Tempo hokey pokeys x 10 (5 each leg)

Tempo squats

5 more burpees because Doubtfire asked about them

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

THA-THANG:

Mosey to the flag pole

99 Problems

Do 99 reps of the following exercises:

Merkins

Squats

Carolina Dry Docks

Dips

Big Boy Sit-ups

Decline Merkins

Froggy Squats

Carolina Dry Docks

Dips

Big Boy Sit-ups

In between each set of 99, run across the field to the bleachers, touch the bleachers, and run back.

MARY:
Hello Dollys x 20 (4 ct)

Boat/Canoes for about a minute

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Talked about Jesus asking God to take his cup from him before his crucifixion.  Shows humanness and that, if it is okay for Jesus to struggle with God’s plan, then it’s okay for us to struggle as well.  But, the key is the rest of Jesus’ prayer that God’s will be done and not his own.  Keep in mind that your will may not be God’s will and that we should try to focus our prayers on God’s will, not our own.

MOLESKIN:
Prayers for Stripped’s wife, Ribbed, Ribbed’s wife, Lillydipper, Jinxy, Training Wheels, Lazy Boy, and the scout trip to the Virginia Creeper

ANNOUNCEMENTS:

Collection for Safe Haven

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven