F3 Knoxville

Author: Biohack

12 Pains of Christmas

THE SCENE: Cool, humid and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectavator
  2. Cherry Pickers
  3. Tempo merkins
  4. Tempo squats
  5. Mosey to the sign and back

THA-THANG:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

  1. Circle of abs; each PAX got a chance to lead
  2. Ring of Fire merkins up to 5 and back down
  3. Mosey to the sign and back

CIRCLE OF TRUST/BOM:
Just like Christmas, don’t let the world take something God meant for good and make it a pain.

ANNOUNCEMENTS:
2nd F day at Rampart on October 1st. Iron Pax Challenge at The Project tomorrow.

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday

Here am I! Send me.

THE SCENE: Cool and comfortable (for August)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Projectivator
2. Tempo Squats
3. Cherry Pickers
4. Tempo Merkins
THA-THANG:

  1. Mosey to the bell
  2. Read Isaiah 6:8:  And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?”  Then I said, “Here I am! Send me.”
  3. Ask for a volunteer.  They will run the loop while the group does merkins awaiting their return.
  4. Repeat this until each PAX has run the loop cycling through these exercises:
    1. Merkins
    2. Big Boys
    3. Squats
    4. Merkins
    5. Flutter Kicks
    6. Lunges
    7. Merkins
    8. LBCs
    9. Step Ups
    10. Merkins
  5. Run a lap together and continue to the playground
  6. 10ish pull ups
  7. 5 wallpies
  8. 20 inverted rows
  9. Run to the bell
  10. 20 Dippity-do-das
  11. Run another lap and finish at the flag

MARY:
PAX ab rotation

CIRCLE OF TRUST/BOM:
1. Isaiah 6:8-13
2. God asked for a volunteer.
3. Isaiah volunteered without hesitation and without knowing the task.
4. God sent him to send a dire warning to the people of Israel.
5. How hard would that message been to carry and deliver?
6. How is that message any different than the Great Commission? (answer: the Great Commission has hope)

ANNOUNCEMENTS:
AOQ change next Tuesday! Family workout September 3. Iron PAX!

12 Pains of Christmas… er August

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Tempo squats
  • Tempo merkins

THA-THANG:
Death march (Indian run w/ burpee) to ORAU campus.  Complete the 12 Pains of Christmas just like the song.  Run up and down the hill between each verse.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to Flag

COUNT-OFF & NAME-O-RAMA
All PAX tagged + 1 downranger:  Chit-Chat
CIRCLE OF TRUST/BOM:
Ephesians 2:10: For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This passage is empowering; telling us that God has already prepared the good work for us to do.  However, if we add a little context by going back 2 verses:

Ephesians 2:8-10:  For by grace you have been saved through faith.  And it is not of your own doing; it is the gift from God, not as a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This shows us that even though our salvation is a free gift from God, that we did not earn, God expects and has prepared good work for us to do that will bring him glory because of our salvation.  Because He saved us.

ANNOUNCEMENTS:
Family workout on Saturday, August 6th.  Pancakes in the park and swim party at Borg’s to follow.

A work of your hands

THE SCENE: Cloudy with a chance of lightning.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Seal squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to the playground
  2. Ring of fire (pushups) w/ one PAX taking turns doing 5 pull ups
  3. Mosey to blocks
  4. Carry blocks to steps
  5. Enjoy the steps (25 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  6. Ring of fire (heavy squats) w/ one PAX taking his block to the top of the stairs and doing a blockee
  7. Enjoy the steps (11 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  8. Return equipment
  9. Mosey to the playground
  10. Ring of fire (pushups) w/ two PAX taking turns doing 5 pull ups
  11. RTB
    MARY:
    Boy George, Borg, and Mathlete led some ab exercises

    CIRCLE OF TRUST/BOM:
    Isaiah 2:6 (context: end times; judgement day)

    For you have rejected your people,

    the house of Jacob,

    because they are full of things from the east

    and of fortune-tellers like the Philistines,

    and they strike hands with the children of foreigners.

    7 Their land is filled with silver and gold,

    and there is no end to their treasures;

    their land is filled with horses,

    and there is no end to their chariots.

    8 Their land is filled with idols;

    they bow down to the work of their hands,

    to what their own fingers have made.

    9 So man is humbled,

    and each one is brought low—

    do not forgive them!

    10 Enter into the rock

    and hide in the dust

    from before the terror of the Lord,

    and from the splendor of his majesty.

    11 The haughty looks of man shall be brought low,

    and the lofty pride of men shall be humbled,

    and the Lord alone will be exalted in that day.

    12 For the Lord of hosts has a day

    against all that is proud and lofty,

    against all that is lifted up—and it shall be brought low;

     

    Thesis:  What idols do we have? What works of our hands are we worshiping?

    ANNOUNCEMENTS:
    Family workout:  8am July 9th, Shield lock backpacking trip July 15-16, Shield lock pool party August 6th