F3 Knoxville

Author: Archie

The Super Kraken

THE SCENE: 73°F, Gloomy and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Walker x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Squawkers x36 IC 4-count
  • Merkins x12 OYO

THA-THANG:
Mosey to the ORHS Front Circle
Super Kraken (its a big loop):
Complete exercises at each cone and keep running around the ORHS Front Circle. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x36
  • Cone 2 – Shoulder Taps (4ct) x36
  • Cone 3 – Mountain Climber 4ct x36
  • Cone 4 – Squats x36
  • Cone 5 – Smurf Jacks x36
  • Cone 6 – Merkins x36
  • Cone 7 – Dry Docks x36
  • Cone 8 – Lunges x36 (18 each leg)

Mosey back to SP

MARY:

  • Flutter Kicks x36 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–> leg stretch–> leg stretch

COUNT-OFF & NAME-O-RAMA
Rocket, Chaco, Erector, Frenchie, Snaggletooth, Kickflip, Trolley, Archie (QIC)

CIRCLE OF TRUST/BOM:
As a parent it is important to:
“Trust in the Lord with all your heart, and do not lean on your own understanding.”
‭‭Proverbs‬ ‭3:5‬ ‭ESV‬‬
https://www.bible.com/59/pro.3.5.esv
God is in control of how your kids turn out. Be faithful and do what you think He is telling you to do. Trust in God for the outcome.

MOLESKIN
Recommendations from Frenchie for next year:

  • Give the PAX the option to skip 1 cone at their own choosing, but they still have to run the associated lap. It’s like a birthday present to the PAX 🙂
  • Make any 10 count rest a 36, or next year a 37 count

Saved By the Bell

THE SCENE: 71°F, No rain yet, but plenty of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x20 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x20 IC 4-count
  • Burpees x8 OYO

THA-THANG:
Mosey to the Bell
21s- box jumps and dips

Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20

Mosey back to SP

MARY:

  • Flutter Kicks x25 IC
  • LBC x20 IC
  • American Hammer x15 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–>plank–> leg stretch–> plank–> leg stretch

COUNT-OFF & NAME-O-RAMA
5- Erector, Kickflip, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
“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

Don’t neglect the 3rd F

Moleskin:
We did 21s by the bell and we stopped the laps at the pond right before it was time to do burpees, so today’s theme was being saved by the bell 🙂

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Working on the things I hate

Burbs, Friday 24, May, 2019

THE SCENE: 70°F, Pleasant Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Up lovers lane, around the outdoor pool, and back to the start.

THE THANG:

Mosey to the high ground (YMCA parking lot next to the pull-up bars)

5 pullups (no ruck), 10 pushups (ruck on), 15 squats (ruck on)- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 8-counts (ruck on), 15 ruck thrusters- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 ruck get-ups, 15 ruck swings- 3 sets

Ruck the parking lot loop

5 pullups (no ruck), 10 overhead ruck press , 15 BBS (ruck on front)- 3 sets

Speed ruck until time

MARY:

None

COUNT-OFF & NAME-O-RAMA

Judge Judy, Cosmo, Barbie, Cap’n Crunch, Snorkel, Archie (QIC)

CIRCLE OF TRUST/BOM:

We prayed

Uncomfortable

THE SCENE: 71°F, Pleasant Gloom 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 
  • Butt kicks across parking lot
  • High knees across parking lot
  • Run loop around parking lot
  • Merkins x10 IC (4-count)
  • Imperial Squat Walkers (or Imperial Squawkers) x20

THA-THANG:
Mosey to the court
Partner up and line up along sidewalk at one end of courtyard
Partner wheelbarrows to first sidewalk
Partner leap frog to next courtyard crossing sidewalk
Partner wheelbarrow (partners switch roles)
Partner leap frog to cones
Run back to original sidewalk
Repeat (first time all groups stay together, second time race)

Partner Derkins (3 sets of 10 OYO)

Mosey over to a clear, blank wall
Wall Sits 1 minute
Balls to Wall 30 seconds
Wall Sits 1 minute
Balls to Wall 45 seconds
Wall Sits 1 minute
Balls to Wall 1 minute

11s thru the courtyard
BBSs and Squats

Mosey back to SP

MARY:

  • Flutter kicks
  • Heels to the heavens
  • Plank
    • Right arm and leg up
    • Left arm and leg up

COUNT-OFF & NAME-O-RAMA
Chaco,  Spotter, Judge Judy, Erector, Black Box, Guano, Booster, Gump, Commission, Kenjo, Archie (QIC)

CIRCLE OF TRUST/BOM:
One of Christianity’s greatest idolatries today is also one of the most subtle and insidious: the idolatry of comfort. 
Widespread especially in affluent Western contexts, comfort idolatry is the product of a consumerist context that frames everything—including spiritual things—in terms of expressive individualism, self-fulfillment, and “bettering yourself.”

In this context, going to church is just one among many other curated things (which may also include podcasts, self-help books, juice cleanses, yoga, backpacking, the Enneagram, Jordan Peterson, and so forth) that can add something to one’s unique spiritual path toward wisdom and wellness and becoming a “better person.”
Because it is so widespread and subtle, this framing doesn’t often seem so deadly. But it turns Christianity into a product akin to a smartphone app: something the “user” can opt in or out of as is convenient, or appropriate as needed but only insofar as it suits them. If it is in any way uncomfortable or costly, the “app” is easily deleted. 

But a Christianity that’s accessed only as it suits us, only when it’s comfortable and on our terms, is not really Christianity. To truly follow Jesus is to flip the cultural script on comfort. It is to shift one’s gaze away from a consumer self and toward our worthy God; from an inward, self-help orientation to an outward, others-helping orientation. Healthy Christians are always wary of easing into comfortable Christianity.
https://www.thegospelcoalition.org/article/8-ways-battle-comfort-idolatry/

I am very guilty of this form of idolatry. My life is not comfortable right now because of my children. Two of my four are really stressing me out, and honestly, I find myself dreaming of the days when the last one is out of the house. I look forward to just being comfortable all the time, but that is not the life I have been called to as a Christian. I need to set my mind on staying faithful to God’s will and not on my own comfort.