F3 Knoxville

Author: Archie

Using the Pullup Bars

THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the CMU pile

  • CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)

Repeat

MARY:

  • Quad stretch
  • Runner stretch
  • Pidgin stretch
  • Plank
    • Hand and leg up
    • Switch to other side
  • Flutter Kicks x36 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector,  Wheelchair, Room Service, Frenchie, Archie (QIC) -12

CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2‬ ‭ESV‬‬
https://bible.com/bible/59/heb.12.1-2.ESV

Buildup

THE SCENE: 60°F, Partly cloudy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x15
  • Merkins x10
  • Imperial Squawkers x10

Mosey to the court yard by the fountains

THA-THANG:
Build-up:
Start at the top of the list and work down, adding a new exercise and then going back the to the start each time. 1, 12, 123, 1234… .

  1. Supermans x10
  2. Single Leg Squats x10 (5 each leg)
  3. American Hammers x10 (single ct)
  4. Merkins x10
  5. Smurf Jacks x10
  6. Mountain Climber x10 (single ct)
  7. Flutter Kicks x10 (single ct)
  8. Donkey Kicks x10

Mosey back to SP

MARY:

  • Stretching Flow: downward dog–> upward dog–> runner stretch–> pigeon stretch

COUNT-OFF & NAME-O-RAMA
Kick-Flip, Erector, Snaggletooth, Biohack, Borg, Archie (QIC)

CIRCLE OF TRUST/BOM:
Goals
2 Every way of a man is right in his own eyes, but the Lord weighs the heart. 3 To do righteousness and justice is more acceptable to the Lord than sacrifice.  4 Haughty eyes and a proud heart, the lamp of the wicked, are sin.  5 The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
From <https://my.bible.com/bible/59/PRO.21.ESV> 

Take some time to think about what you should accomplish in 2022 and write down some goals. Think about different areas of your life: Family, Work, Church, etc.

Maintain perspective of the big picture with Jesus as Lord. This should have an impact on your goals.

Same parking lot different thang

THE SCENE: 45°F, Clear Sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x20  
  • Merkins x10
  • Imperial Squawkers x10
  • Merkins x10

Mosey to parking lot towards rec center

THA-THANG:
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x10
  • Cone 3 – Mountain Climber 4ct x10
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Supermans

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Hound Dog, Kenjo, Butter Knife, Wanderer, Dart Gun, Zippy, Cosmo, Nadia, Curveball, Spotter, Data, Booster, Erector, Frenchie, Archie (QIC)

CIRCLE OF TRUST/BOM:
Check your Pride
Pride is often the route cause of conflict and it is important to be aware of it.
I have recently reflected on conflicts with my wife and have seen that my pride often is to blame.

MOLESKIN
Prayer Requests:

  • Hound Dog’s grandma past away
  • Booster parents are coming to town to visit and this is the first time they have traveled since the start of the pandemic

JUCO Sea Biscuit

THE SCENE: 48°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around parking lot
  • Eagles x10 IC 4-count
  • Reverse Eagles x10 IC 4-count
  • Merkins x10 IC 4-count
  • Fire Hydrants x10 IC 4-count
  • Bird Dogs x10 IC 4-count
  • American Hammers x10 IC 4-count

Mosey to parking lot towards rec center

THA-THANG:
Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 One Legged Squats ( 15 each leg)
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps, PT

Mosey back to SP

COUNT-OFF & NAME-O-RAMA
Curveball, Spotter, Guardrail, Commission, Butterknife, Cosmo, Frenchie, Erector, Room Service, Data, Archie (QIC)

CIRCLE OF TRUST/BOM:
“The Lord is my shepherd; I shall not want.”
‭‭Psalm‬ ‭23:1‬ ‭ESV‬‬
https://bible.com/bible/59/psa.23.1.ESV

Sheep are in need of a shepherd

I’m smart. I’m capable. I have a plan. I am a sheep and none of those things are actually true. 

Live humbly before your God.

“Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
‭‭1 Peter‬ ‭3:8‬ ‭ESV‬‬
https://bible.com/bible/59/1pe.3.8.ESV

My 2nd VQ

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy‬ ‭2:15‬ ‭NIV‬‬
https://www.bible.com/111/2ti.2.15.niv