F3 Knoxville

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill
WARM-O-RAMA:

One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

THA-THANG:
Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
MOLESKIN:
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
ANNOUNCEMENTS:
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
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:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.