F3 Knoxville

Leave it all

THE SCENE: Humid, 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops, baby arm circles (forward and backward), Mountian climbers

double Indian run to the “animal trail:

THA-THANG:
We started at a light post at the bottom of the “loop Parking lot.” At every other pole there was an exercise written in chalk. These exercises were done down and back.

  • Bear Crawl
  • Bunny Hop
  • Crab Walk
  • Frog Jumps
  • Lunges
  • Duck Walk

We moseyed to the Pavillion for Burpee Sprint Ladders

1 burpee – sprint down and back, 2 burpees – sprint down and back. etc. for 3 rounds. 45 sec., 1 min., 1:30.

Circled up in the pavilion for 7 x 3. We did 2 rounds of 6 exercises. The exercises were grouped together in pairs. seven reps of each exercise were completed back to back to back, as many reps as you could complete in 45 seconds with 15 seconds for rest.

  • Star Jumps, Jump Squats
  • Mountain Climber (4 count ), High Knees (4 count)
  • Jump Lunges, Side Kick outs

Roxanne by the Police – push up at Roxanne, half burpee at “put on the red light”

Surrenders: 4, 30-second rounds of 2 excercises. Move 1: Pax started on all fours. Hands directly under sholders. Knees at a 90-degree angle 2 inches off the ground. this was held for 30 seconds. Move 2: the Same position except hands was directly out from shoulders pushing against a wall. This was held for 30 seconds as well.

MARY:
Boat Canoe, Cross Crawl

COUNT-OFF & NAME-O-RAMA
17
CIRCLE OF TRUST/BOM:
As created creatures of the LORD, we are dependent. Dependent on life, breath, food, abilities, and talents. Let us know be deceived into thinking that the very things we are dependent on the Lord for creating independence in us.

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

F3niversary

THE SCENE: Wet, but not raining.  Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship.  Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.