F3 Knoxville

Infinite Competition – Everybody Wins

THE SCENE: Perfect fall gloom; 45 degrees with fog
WARM-O-RAMA:

SSH x 20 (IC); T-Merkins (aka Mother Earth) x 5 (OYO); Snow Angels x 5 (OYO); 4ct Starfish Crunches x 5 (OYO); 2 Cherry Pickers
THA-THANG:
Mosey over to lower baseball parking lot; divide into two teams; Q picks first exercise for infinite pain stations; six cones placed along 1/4 mile figure eight route; at “go” PAX sprints to first cone and performs 1 rep of the chosen exercise – at each additional cone an additional rep is added (total of 21 reps per round); first team member back to start picks the next round exercise (rotated through whole, upper, and lower body, and core); arriving PAX holds plank until 6 arrives; rinse and repeat for as many rounds as possible. Finished nine rounds.

MARY:
Plank to downward dog to cobra to child’s pose… slowly over 1 minute to cool down and stretch.

CIRCLE OF TRUST/BOM:
Psalm 34:8 “Taste and see that the Lord is good…”  After missing several weeks recovering from Covid, I was amazed how weak and undisciplined I became in just a few short weeks.  Thankfully many HIMs continued to encourage me and call me to come back out in the gloom.  Reminded of the Lord’s grace to continue to call us back to Him each day with new mercy in spite of our weakness or undisciplined lives.  Paul says in Philippians 1 that to “die is gain”, so he clearly understood the treasure that awaited him in Christ.  For those outside of faith in Christ, this broken world is as close to the Lord and His kingdom you will get.  It’s like the reality that William Shatner just experienced with a ten minute ride in “almost space”… paling in comparison to the many universes he saw on Star Trek.

Survive the Kraken

THE SCENE: Perfectly cool summer morning

WARM-O-RAMA:
Went through exercises for the day:

K-nerkins, R-eaching crunches, A-merican hammers, K-neel downs (prison getups), E-lbow to full plank (Catalina wine mixers), N-ewton’s cradle, and Kraken Burpees

THA-THANG:
Mosey up to football field

Starting on sideline work through 5 reps of each of the KRAKEN exercises; run to 1st hash marks and do 1 Kraken Burpee; run to 2nd hash marks and do 2 Kraken Burpees; run to far sideline and do 3 Kraken Burpees; run back to original sideline

Repeat multiple times adding 5 reps to KRAKEN exercises (@Trolley was working on 25 reps when we stopped)

MARY:
Mosey back to AO (stopped for 1minute of Rocky Balboas); Howling Monkey circle with added twist of running lap around circle when it was your turn to count; 1 more Kraken Burpee; and finished with 25 4-ct Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
8 HIMs and 2 with respect

CIRCLE OF TRUST/BOM:
Read lyrics from Casting Crowns song “Who am I”; Read from Psalm 8 & John 10; Reminded PAX of the Good Shepherd and those who know Him – He cares for you and is in pursuit of you.

Take the stairs

THE SCENE: Perfectly cool and dry 
WARM-O-RAMA:

4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!

Murder Bunnies Meet Doracides

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s!  (but it was dry)

WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)

THA-THANG:

Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle.  Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.

CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus.  Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better.  Further encouraged them to think about the one thing they needed to accomplish today.  “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

MOLESKIN:
Reading this book has resonated with several passages of scripture.  I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died.  Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob.  “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.  So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.”

 

Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT

WARM-O-RAMA:

4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests