F3 Knoxville

Author: Biohack

Ab-O-Rama

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Overhead arm pull
  5. Recumbent abdominal point

THA-THANG:

  1. Mosey to parallel bars
  2. 20 inverted rows
  3. 10 wallpees
  4. Death march to K25 hill
  5. Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
    1. 30 Big Boys
    2. 60 LBCs
    3. 30 Hello Dolly’s
    4. 60 Flutter Kicks
    5. 30 Heels to Heaven
    6. 15 Basilisks
  6. Mosey to bell
  7. 10 single leg squats (each leg)
  8. Mosey to parallel bars
  9. 15 inverted rows
  10. 5 wallpees
  11. RTB

 

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps.  We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth.  For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

Trail of Tears

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

  1. Projectivator
  2. Cherry picker
  3. Moroccan night club
  4. Run to track
  5. Overhead clap

THA-THANG:

During the course of this workout, we did exercises relating to events from President Andrew Jackson’s public life.

  1. Death march (Indian run w/ burpee before sprinting to the front of the line) 2 laps
  2. Battle of New Orleans
    1. Fought after the War of 1812 was over (Americans won)
    2. Despite a large British advantage in numbers, training, and experience, the American forces defeated a poorly executed assault in slightly more than 30 minutes. The Americans suffered roughly 60 casualties, while the British suffered roughly 2,000,
    3. 20 Big Boys, 40 LBCs (for the 60 American causalities)
  3. Death march 2 laps
  4. Dismantle 2nd Bank of the United States
    1. Chartered by James Madison in 1816
    2. 18 Hello Dollys
    3. 16 Heels to Heaven
    4. Liquidated in 1841
    5. 18 Big Boys
    6. 41 LBCs
  5. Death march 2 laps
  6. In 1835, Jackson became the only president to completely pay off the national debt
    1. 18 Basilisks
    2. 35 Big Boys
  7. Death march 2 lap
  8. Return To Base
  9. 1824 Presidential election
    1. Jackson won the plurality of the popular and electoral vote, but not a majority of the electoral vote.  He lost the contingent election in the House of Representatives.
    2. 99 squats (3 sets of 33 w/ 5 merkins in between each set) for his electoral votes.

MARY:
Bobbit led a set of 10 big boys.

CIRCLE OF TRUST/BOM:

Andrew Jackson was a very effective leader.  He was able to accomplish lots of initiatives and often in the face of huge opposition.  However, many of them seem to be made with a lack of human empathy.  It is important to remember as we seek our goals that everyone we encounter are also children of God and deserve our respect and love.

ANNOUNCEMENTS:
Service opportunity at Girls Inc on Thursday, August 12th.  CSOP on Saturday August 21st.

2 Masters

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

  1. Side straddle hop
  2. Tempo merkins
  3. Moroccan night club
  4. Tempo squat
  5. Cherry pickers
  6. Run to track + 1 lap
  7. Leg swings

THA-THANG:

The point of the workout is to try to serve 2 masters:  abs and sprints.  We drew cards and each suit had an ab exercise + sprint distace:

  • Hearts – 2x card number LBCs + 100m
  • Diamonds – Big Boys + 200m
  • Clubs – Hello Dollys + 300m
  • Spades – Heels to Heaven + 400m

What ended up happening is we spent the 90% of the time running and only served the sprinting master.

CIRCLE OF TRUST/BOM:
I shared Luke 16:1-13 and highlighted verse 13:  “No servant can serve two masters, for either he will hate the one and love the other or he will be devoted to the one and despise the other.  You cannot serve God and money.”  This was illustrated in our lopsided workout.  We tried to do 2 things and only did one of them well.

ANNOUNCEMENTS:
We announced a family workout for Saturday the 24th of July at 0700.

First Alone, Then Together

THE SCENE: High 60s.  Foggy.  As Tuba put it, “Who ordered the extra gloom?”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop
  • Tempo merkins
  • Moroccan night club
  • Cherry pickers

THA-THANG:

  • We mosey’d to the recruiting center and carried all of the CMU’s to the movie theatre and to the top of the stairs.  This required 2 trips.  Each PAX carried 2 the first time and 1 the second.
  • Leaving the CMU’s at the top of the stairs, we circled the theatre and did lunges up a second set of stairs, and squats and merkins in the parking lot.
  • Returning to the stairs, we retrieved the CMUs and returned them to the recruiting center.  This time, each PAX had an area of responsibility along the route and carried the CMUs to the handoff point.  Working as a team in an assembly line, we put them away.
  • We mosey’d to the Y-12 hill to bear crawl up.
  • We mosey’d to the amphitheater for box jumps.
  • We mosey’d to the playground for pull ups.
  • We mosey’d to the pool wall for walpies (burpee + wall-up).
  • We mosey’d to the dip bars for inverted rows.  (If you can’t tell yet, I was filling time).
  • We mosey’d to the bell for dips.
  • We mosey’d to the parking lot to bear crawl up the hill.
  • We did 3 sprints in the parking lot.

CIRCLE OF TRUST/BOM:
Acts 4:32-37.  I shared the passage and we talked about the implications.  Does this passage support communism? Do we need to sell our possessions?  We concluded it is an issue of the heart and it is about having a generous spirit and your heart (led by the Holy Spirit) will drive your actions.

Proverbs 11-20

THE SCENE: Cool and clear.  55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:

Run to K25 hill; read a Proverb; 1 min of each exercise; run up and down the hill

  1. 11:27 – Whoever diligently seeks good seeks favor, but evil comes to him who searches for it.  — Bear crawl up the hill – 20 lunges at top
  2. 12:24 – The hand of the diligent will rule, while the slothful will be put to forced labor. — Merkins – 10 basilisks at top
  3. 13:25 The righteous has enough to satisfy his appetite, but the belly of the wicked suffers want. — Big boys – 20 lunges at top
  4. 14:4 – Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox. — Burpees – 10 basilisks at top
  5. 15:21 – Folly is a joy to him who lacks sense, but a man of understanding walks straight ahead. — Burnie up the hill – 40 lbcs at top
  6. 16:31 Gray hair is a crown of glory; it is gained in a righteous life. — Al Gore – 20 big boys
  7. 17:28 – Even a fool who keeps silent is wise; when he closes his lips he is deemed intelligent. — Freddie Mercury – 40 lbcs at top
  8. 18:6 – A fool’s lips walk into a fight, and his mouth invites a beating.  — burpees – 30 second stretch of your choice at top
  9. 19:15 – Slothfulness casts into a deep sleep, and an idles person will suffer hunger. — stargazer – 5 burpees at top
  10. 20:5 – The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. — air squats – 3 cherry pickers at top

After completing all the exercises, Snaggletooth chose a random number between 11 and 20 to do an exercise again.  He chose 18 and we did another minute of burpees with stretching at the top.  Next Slappy chose a number:  13 and we did another minute of big boys with 20 lunges at the top.

Next the PAX RTB (returned to base).

CIRCLE OF TRUST/BOM:
I shared Proverbs 13:7 – One pretends to be rich, yet has nothing; another pretends to be poor, yet has great wealth.

I shared my perspective on the current debt saddled society that buys things with debt to impress others and pretends to be rich while never building wealth while others live within their means and save for the future.

Slappy mentioned the same applies to fitness.  We all came out this morning to hurt our bodies so that we could be more fit and healthier in the long term.  Pretending to be in poor health now to have great wealth of health in the future.