F3 Knoxville

Author: Erector

Bearing Burdens

THE SCENE: clear and mid 50s

Welcome & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 15 Moroccan night club, 10 mountain climbers, 10 tempo Merkins, 10 tempo squats, 15 Harry Rockettes
THA-THANG:
Mosey to the recruitment center parking lot. Grab a block. Each exercise below is performed at on end of the parking lot or the other. After completing one exercise, take your block to the other end and perform the next exercise. AMRAP!

  • 20 Merkins
  • 10 Staggered Merkins on block each side
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Curls
  • 20 Rows
  • 20 Squats
  • 20 Lunges (10 each leg)
  • 20 Heavy Freddie’s (2-ct)
  • 20 Heavy big boys

MARY:
15 Flutter kicks IC, 15 Heels to Heaven IC
COUNT-OFF & NAME-O-RAMA
5 crushed it today!
CIRCLE OF TRUST/BOM:

Galatians 6:2 – “Bear one another’s burdens, and thereby fulfill the law of Christ.”

YHC can be really selfish sometimes when it comes to building relationships.  I expect others to come to me and ask me how I am doing.  This verse helps remind me that the opposite is the goal.  I should be reaching out to others to develop relationships.  Then, we will be comfortable with sharing each other’s load.  I encourage you to reach out to people often to check on them, especially while we are more isolated than usual.  Let’s build each other up!

MOLESKIN:
Chaco, we miss you!  Will Samaritan return from the Fartsack sometime this summer?

Back to the Project

THE SCENE: Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 10 harry Rockettes IC
THA-THANG:
Mosey to the K2-5 hill.  Perform 11s starting with 10 burpees at the bottom and 1 squat at the top.

Mosey through the park towards the high school. Stop and do 20 derkins and 20 step-ups/box jumps.

Continue mosey to entrance of high school.  Using the loop, begin with a 30 second run.  Every 30 seconds, drop and perform exercises with an alternating 30 second run in between.

  • 30 second run
  • 30 second merkins
  • 30 second run
  • 30 second squats
  • 30 second run
  • 30 second heels-to-Heaven

AMRAP until time to head back to the flag.

MARY:
Dealer’s choice of ab exercises.
COUNT-OFF & NAME-O-RAMA
6 HIMs made it out today.
CIRCLE OF TRUST/BOM:
This extra time at home with my family has made me realize how easy it is to take our loved ones for granted.  I have been able to more-readily witness all of the things my wife does for our family and how little recognition and appreciation she receives for it.  It hit me the other day that I had not shown any affection to my wife all day, despite being in the same house.  I couldn’t believe how complacent I had become.  I want to encourage everyone to take advantage of the time you have each day to let your loved ones know how much you care for them. Show them how much they are appreciated and let them know as often as possible!
MOLESKIN:
Great to be back in the gloom!
ANNOUNCEMENTS:

Tire flipping fun

THE SCENE: 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs crushed it!
CIRCLE OF TRUST/BOM:

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
MOLESKIN:
I am loving the access we have now to our coupons!
ANNOUNCEMENTS:
Convergence at JUCO March 28.

Changin the pace

THE SCENE: No rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile jog to HVA
THA-THANG:

We have been doing a fair bit of 5k-ish pacing lately, so YHC wanted to change it up.  Today’s workout was at a 1 mile race pace, trying to stay consistent through the longer distance.

  • 200 m with 200 m recovery
  • 200 m with 200 m recovery
  • 400 m with 400 m recovery
  • Repeat 4 times

Marathon training this week was 2, 3 mile repeats.
MARY:
Cooldown run back to JUCO
COUNT-OFF & NAME-O-RAMA
Captain Obvious, Edit, Frenchie, Gump, Mailbox, Pool Boy, Spotter, Erector (tagged in JUCO BB)
CIRCLE OF TRUST/BOM:
See JUCO BB

Pyramid Scheme

THE SCENE: A little drizzle and mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Morrocan night club, 15 mountain climbers, 10 tempo squats, 10 slow windmill
THA-THANG:
Mosey the the playground for 11s- start with 1 burpee and 10 pull-ups

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise. The plan was to get to all 8 exercises and then start dropping the first exercise each round.

  • 20 Merkins
  • 20 squats
  • 20 mountain climbers (4-ct)
  • 20 flutter kicks (4-ct)
  • 20 diamond merkins
  • 20 lunges
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

MARY:
10 burpees OYO, 20 Freddie Mercury IC
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the Project
CIRCLE OF TRUST/BOM:
“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.” – Philippians 2:3‭-‬8 NASB

I challenge you to always regard others as more important than yourselves and see what happens with your life. Even the simplest act of humility can have a major impact. Take a simple example of heavy traffic. When merging, if you provide a little more space between yourself and the car in front of you, someone can merge in without interruption. If everyone is bumper to bumper, someone eventually stops (a good Samaritan, if you will) to let another car in. Everyone else had to stop too…and so on. Find ways to be humble in all that you do.
MOLESKIN:
11s with pull-ups and burpees…not my best plan. The pyramid was highly ambitious too. We got through the diamond Merkins…not even half done! All still got a good workout.
ANNOUNCEMENTS:
Snacks for Wesley House.