F3 Knoxville

Author: Anchorman

Shamrock – Wrestling

THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it? 

10 Squat presses, but do 5 presses at the top before your next squat

Run down and then up

20 Hello Dolly 4-count 

Run down and then up

30 Lawn mowers – 15 each side

Run down and then up

40 CMU overhead press

Run down and then up

50 Alternating CMU Merkins

Run down and then up

60 American Hammers single count

Run down and then up

70 SSH single count 

Run down and then up

80 LBCs

Run down and then up

90 CMU Bench Press

Run down and then up

100 scissor kicks single count 

Run down and then up

Back to CMU pile

25 Curls – Run to end of parking lot – drag CMU back

25 Flutter kicks – 4-count 

25 Tricep Dips – Run to end of parking lot – drag CMU back

50 windshield wipers with CMU pointed up

Return CMUs

Mosey back to AO flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:

What are you wrestling with? 

Sin? – That’s great news! That means that you have the Holy Spirit in you.

Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him. 

F3?  – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?

Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it. 

Your job?  – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here? 

So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling. 

 

Shamrock – Weigelmanjaro

THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

Twinkle Toes  (IC) 4 CT x 10

Stretch quads, runner’s stretch, cobra, down dog

Short Mosey 

THA-THANG:

Spread Out in Parking lot

There are 12 parking space lines

Line 1 – 25 Big Boys

Line 2 – 25 Squats

Line 3 – 25 Merkins

Start over at line 4. 

We will end up at 100 reps per exercise. 

The rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock x20

American Hammers with rocks x20 x2 

Mosey to Weigel’s Hill 

Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6. 

At the top we all do Monkey Humpers until it burns then head to the AO

If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise

We made it about halfway through a 2nd round. 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:

Psalm 143:10 

10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!

 1- The request –  “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor. 

2- The praise – “for you are my God!” – I love this declaration of worship and respect to God. 

3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him. 

ANNOUNCEMENTS:
Hardship Hill – Work day Saturday

Shamrock – Trivia

THE SCENE: 22F really dang cold
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:

Run in circles 

Side Straddle hop (IC) 4 CT x 10

Quad stretch 

Tie Fighters X10 

Cherry Pickers  x5

Toe Merkins 4-ct IC – 10

THA-THANG:

For the entire workout we are going to do merkins and play trivia. 

10 Merkins, then team 1 answers 1st question within 10 seconds as we walk.  Always on the slow move. 

Then we do 10 more Merkins, then team 2 takes the next question. 

We ended up with 480 Merkins per person.

MARY:
20 more Merkins to get us to 500 for the day thanks to Mermaid’s suggestion.
COUNT-OFF & NAME-O-RAMA
14 men:  8-seconds, Slappy, Dumpster Dive, Betty, Nadia, Skid Mark, Hot Pants, Anchorman, Curry, Fabio, Kick-Flip, Mermaid, Voo Doo, Waxjob
CIRCLE OF TRUST/BOM:

Listen to words from the Holy Spirit from songs, the Bible, sermons or just out from nowhere. 

A few weeks ago while running, the Lord’s Prayer popped into my head. I was searching for what I should pray for and the Holy Spirit prompted me to pray the Lord’s Prayer.  I got stuck on the “Thy Kingdom Come” 

I spent the rest of the time considering, “What did Jesus mean by this? What did he want his disciples and future Christians to take away from this? 

When I finished my run and got back to my hotel I opened a devotional book to the next section I was planning to read titled “Meditation”

It started out with this verse – The Kingdom of God is within you (or within your grasp) says the Lord. Luke 17:21

It goes on to say “Turn, then, to God with all your heart. Forsake this wretched world and your soul shall find rest. Learn to despise external things, to devote yourself to those that are within, and you will see the kingdom of God come unto you, that kingdom which is peace and joy in the Holy Spirit.”

I found an article that helped with 3 points about it:

https://www.thegospelcoalition.org/blogs/erik-raymond/mean-pray-thy-kingdom-come/

I have pasted only parts of it below. 

Cry of Loyalty

When we pray, “Your kingdom come” there is a real sense of yearning and loyalty. We are anticipating the coming kingdom, on board with God’s agenda and that we love the King himself. Those who love the King eagerly yearn for his kingdom.

And through our prayers, it’s as if the Holy Spirit lifts our chins above our earthly horizon to see the fleet of God’s coming kingdom advancing on the open sea. And we cry, “Make haste! Come, O King and kingdom!”

Cry of Treason

When I talk about this prayer being a cry of treason I mean that Jesus is teaching his followers to pray for the overthrow of the kingdom of this world, the coup of its leader, and the establishment of a new king. This is a cry of dissatisfaction. It wants a chance.

But, please note, I am not talking about the overthrow of the U.S. government—or any other natural government. Instead, I’m talking about the spiritual government of this world, led by Satan. He is the spiritual king of this world. Scripture calls him the god of this world (2 Cor. 4:4). He has a ruling seat (Rev. 2:13). His kingdom is darkness (Col. 1:13). He planted his flag in the ground in Genesis 3. He has set up dominion by storming the castle of our minds and hearts (Eph. 2:1-3; 2 Cor. 4:1-4).

When we pray for the kingdom of God to come we are pleading for the kingdom of Satan to be toppled. Like is so often the case when a tyrant is displaced, we want his statues to be defaced, toppled, and dragged in open view. We want Satan and all of his demonic scheming, tactical assaults, deadly seduction, hissing lies, and destructive systems to be shattered!

Cry of Conquering

As we await the full realization of the inaugurated kingdom, we cry for the kingdom to come and conquer souls.

Ever since the garden of Eden, we have turned our hearts from upon God and towards ourselves and our pleasures. It is a spiritual ignorance, even a darkened ignorance. Thomas Watson observed,

Ignorance is a black veil drawn over the mind. Men by nature have a deep reach for the things of the world, and yet are ignorant of the things of God. In 1 Samuel 11.2 Nahash the Ammonite would make a covenant with Israel to thrust out their right eyes. Since the fall our left eye remains, a deep insight into worldly matters, but our right eye is thrust out, we have no saving knowledge of God. Ignorance draws the curtains around the soul so that we are blind and in darkness.

But, when God awakens a person to behold the glory of Christ, he conquers their rebellious hearts and makes them his. Those who formerly would not give Christ honor but pledged allegiance to another (John 19:14-15) are brought into the kingdom of Christ (Col. 1:13-14).

When we pray for the kingdom of God to come we are praying that God would conquer souls! And that he would shine the kingdom of grace upon the hearts of men, women, and children so that they would see and savor the kingdom of glory!

So we pray: “Lord, your kingdom come, your will be done! Conquer hearts by your Holy Spirit to set up the administration of grace in their hearts! Let them see the beauty and worth of your glory! Like Narnia melt the ice of winter and give way to the buds of grace and the dawning day of the kingdom of glory! We know you can do this and delight to do it because you’ve done it to us!”

 

Shamrock – Neon Moon

THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10 

Cherry Pickers  x5

Bird Dog each side 10

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side  – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

THA-THANG:

Mosey to the back of campus. 

50 – 2 count  Flutter Kicks

15 Merkins

Run a lap then wait for the 6 before starting each round by holding a plank. 

40 LBCs

15 Merkins

Run

30 American Hammers

15 Merkins

Run

20 BBS

15 Merkins

Run

10 Burpees

15 Merkins

Run

20 Dead Bug 4-count 

15 Curb dips

Run

30 Plank Punch singles 

15 curb dips

Run

40 LBCs

15 Curb Dips

Run

50 Hello Dolly’s 

15 Curb Dips

Run

Bonus round – Mandolin made us do 10 more Burpees

15 Curb dips

Run

CMU work on the way back

* AMRAP: CMU bench press, curls, then CMU toe merkins.  

Mosey back to the flag. 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:

The Holy Spirit  – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?  

John 14:26

But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things

Romans 8:26

Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I leave you with this: 

Create some quiet space this week and ask the Holy Spirit to work in you.

 

Shamrock – Living House

THE SCENE: Foggy 49F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Cherry Pickers  x3 

Side Straddle hop (IC) 4 CT x 10

Quad Stretch

THA-THANG:

Mosey to rock pile 

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds 

Butterflies – 30 seconds

Curb squats – rocks out in front – 60 seconds 

Drop the rocks and mosey to the middle school across the street

—-

Stop halfway for 50 curb dips 

—-

Battle Buddy

#1 does line hopping while #2 runs up and down the stairs

Switch, then hold plank for the 6 before we move to the next round

#1 does flutter kicks while #2 runs up and down the stairs

 Switch, then then hold plank for the 6 before we move to the next round

#1 does Big Boys while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does LBCs while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does American Hammers while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does a 6” leg lift while #2 runs up and down the stairs

Switch, then then hold plank for the 6 

Head back to Catholic  – Stop halfway for 50 more curb dips

CMU work on the way back

* AMRAP: CMU bench press, curls, then rows. 

Walk back halfway then run at 75% to the flag. 

MARY:

Buns of Steel each leg x10-4-count 

Word: 
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:

Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness. 

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

― C.S. Lewis, The Four Loves