F3 Knoxville

Welsh Dragons and 7 of Diamonds

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

SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).

THA-THANG:
Indian Run to the top parking lot

Welsh Dragon:

  • Plank position the whole time.
  • Bear Crawl 4 steps
  • Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
  • Bear Crawl 4 steps
  • 2 merkins, 2 plank jacks, 2 shoulder taps
  • Keep going until you get to 10 of each exercise.

Mosey to flagpole

7 of Diamonds:

  • We did laps around the track stopping at each corner for…
  • 7 burpees on lap 1
  • 14 4-ct flutter kicks on lap 2
  • 21 merkins on lap 3
  • 28 squats on lap 4

MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”

 

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO

THA-THANG:

Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.

MARY:

  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Coming Down the Ladder

THE SCENE: Not raining…nothing else mattered.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.

THA-THANG:

Mosey to Splash Pad

Descending Ladder.  Do all ten exercises, take a lap around the parking lot and drop the top one.  Do all 9 exercises, take a lap, and drop the top one.  Etc… etc… etc…

  • 10 — Burpees
  • 9 — Jump squats
  • 8 — Diamond merkins
  • 7 — Lunges (each leg)
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Man-makers
  • 1 — Pull-up

About halfway thru the ladder, we did a lap around the track and back for a “break”.

Mosey back to AO.

MARY:
LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.

COUNT-OFF & NAME-O-RAMA
Dirty dozen.
CIRCLE OF TRUST/BOM:

God doesn’t need our good works, but our neighbors do.

From Matt Perman’s book — “What’s Best Next”.

“That’s the biblical ethic.  We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good.  We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can.  While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”

Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”

Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”

You vs You

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 15
  • This/that stretch
  • Cherry Pickers x 5
  • OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder.   Do the corresponding number of reps for each exercise as you work your way down.  Rinse and repeat removing the lowest numbered exercise each round.   Not enough time to finish all of it this morning.

  • 10 Thrust Merkins
  • 9 Iron Mikes (each leg)
  • 8 Roll-up v-ups
  • 7 Carolina Dry Docks
  • 6 Burpees
  • 5 Broad Jumps
  • 4 Freddie Mercury (4-count)
  • 3 Round the clock Merkins
  • 2 Jump Knee Tucks
  • 1 Handstand Merkin
    • Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong!  Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout.  It wasn’t about finishing…it was about giving 100% the entire time and not quitting.  Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS:

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house