F3 Knoxville

Author: Mouthwash

Keep it dry (sort-of)

THE SCENE: Mid-40’s and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmill (x10); little bit of this and little bit of that.

THA-THANG:
Mosey to back pavilion to get out of the rain for a while.

15-minute AMRAP

  • 5 burpees
  • 10 merkins
  • 15 dips
  • 20 box-jumps/step-ups
  • 25 squats

Knocked out some Mary in the pavilion:

  • LBC 4-ct (x20)
  • Side crunches 4-ct (x10 each side)
  • Rinse and repeat

Mosey to basketball court:

  • Lunge suicides w/ 15 dry docks at each line.

Lap around the track

Merkin ring of fire

  • go around and each HIM do 1… then 2… up to 5…  Hold plank while others go.
  • Worked our way back down to 1.

MARY:
Already took care of it in the dry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 6:7-8 — 7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words. 8 Do not be like them, for your Father knows what you need before you ask him.”

Encouraged the PAX in the freedom there is in not feeling like you have to be some professional when you pray.  God knows what you need.  He loves for you to go to Him in prayer.  Prayers can be brief, simple, unimpressive.  There’s freedom in knowing we can pray short prayers to God all throughout the day.

hump day at the Lizer

THE SCENE: low’s 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x 25); Tempo Merkins (x10); Imperial Squat Walkers (x10); BAC (x10 both ways)

THA-THANG:

  • Mosey to playground.  10 Body Blasters (Burpee/pull-up/knees to elbows) and flutter-kicks for those waiting for a spot.
  • LAP around the track.
  • Ring of fire — 10 squat jumps + 10 second hold squat; 9 squat jumps + 10 second hold; 8… etc… you get the point.
  • LAP around track
  • Lunged the parking lines with 2 merkins at each line.  Uphill and downhill.
  • LAP around track

Tour de park — we moseyed around the park stopping at each street light for 20 exercises of dealers choice.  Included BBS, diamond merkins, crab jacks, pickle pounders, jump-knee-tucks, imperial squat walkers, merkins.

MARY:
Peter Parkers and flutter-kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
An encouragement in the New Year to take some time each week to plan.  Planning has made all the difference in being intentional with my time, attacking the week, and making sure the things that should get my first and best actually get that.  Through planning, you take time to list out your roles and goals for the week and make sure the most important things get on your calendar.  When I fail to plan, I drift into the week and often find myself just responding to whatever is coming my way instead of focusing.  It effects my kids when I plan out our nights and how we are going to use our time together (so we don’t just default to tv).  It effects my wife when I plan out our date nights and time for communication throughout the week where I am seeking to draw her out and care for her.  So, take time each week to think thru what you are called to do, what is most important, and put those things on the calendar in pen.

“Borrowed” Q from Bartman

THE SCENE: Mid 20’s and clear (except for Tank’s glasses which kept fogging up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); High knees for 1-minute; Windmills (x10); Tempo Squats (x10); Tempo merkins (x10)THA-THANG:
Mosey to tiny circular basketball court for ring of fire

  • Merkins going up by 1 as we went around the circle.  Up to 15.

Mosey over by dock for 20 squats.

Mosey to CMU pile

Declining ladder beginning at 25 and going down by 5 each round til we got to 5:

  • Curls
  • OH Press
  • Squats
  • Rows
  • CMU Swings
  • Box Jumps/Step-ups
  • Run a lap to the outhouse and back

MARY:
Hello Dolly’s on 4-count (x25); LBC’s on 4-count (x15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Galatians 6:2 — “Bear one another’s burdens, and so fulfill the law of Christ.”

Encouraged the PAX that this coming week can be difficult for various folks in our life.  Reach out, give them a call, invite them over for dinner, pray for them.  Let’s help bear their burden and encourage them this Christmas season.

 

The test of suffering

THE SCENE: chilly w/ some wet ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmills (x10); Rockettes (x10); BAC (x10 both directions); Tempo Merkins (x10); Little bit of this and a little bit of that.
THA-THANG:

Mosey to playground:

  • Pull-ups to failure
  • Merkins to failure

Lap around track.

Four corners around track:

  • 10 merkins; 20 BBS; 30 squats at each corner.

Mosey to waterpark.

  • 20 dips + 20 box jumps, then make a lap around the outhouse (x5)

Mosey back to playground

  • 15 pull-ups in cadence.  Up and then slowly went down to 5-count.

Mosey back to AO for 10 tempo merkins.

MARY:
no time fo dat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about suffering.  I’ve had several people I’ve been walking with who are going thru some serious suffering.  Seems like we all know people in our life who are in the midst of it.  You just have to live long enough and you will suffer.

I’ve been reading thru Job.  Reminded the guys about Satan coming to God, God pointing out Job, and Satan’s accusation that Job is ONLY worshipping God because of how much God has blessed him.  So, God allows Satan to take away those blessings and Job enters probably the most extreme suffering known on earth.  Job’s faith was being tested to see if it was genuine.  Was he worshipping God for the gifts God had given him or because God was God?

Job said — “The Lord gave, and the Lord has taken away; blessed be the name of the Lord.”

The test of suffering is coming to each one of us, and we probably have friends walking thru it right now.  Let’s come alongside them, pray and encourage them, and bless the name of the Lord.

Cherry on top

THE SCENE: Just below freezing, so Wax Job could claim Polar Bare Club
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Picker x4 (b/c 5 is just too much), Rockettes x10, Tempo Squats x10, BAC x 10

THA-THANG:
Partnered up, grabbed CMU’s and headed to outhouse.

DORA — Completed 100 reps of each of the first exercise.  While one partner was working on that, other partner ran to fence at tennis court and completed 5 reps of the other exercise.

  • CMU Squat — Merkins
  • Bench Press — Flutter-kicks
  • Curls — BBS
  • Lunges — Burpees
  • Shoulder Press — Iron Mikes
  • Box Jumps — Monkey-humpers
  • CMU Swings — Box cutters

After completing this, mosey up the hill for a Route 66 of Merkins (the cherry on top).

Indian Run back to AO.

MARY:
Australian Snow Angels x 20, Box cutters x 15.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Colossians 1:9-10 — 9 And so, rfrom the day we heard, swe have not ceased to pray for you, asking that tyou may be filled with the knowledge of his will in all uspiritual wisdom and understanding,10 so as vto walk in a manner worthy of the Lord, wfully pleasing to him: xbearing fruit in every good work and increasing in the knowledge of God.

We need deep roots to bear more fruit.  Just as we discipline ourselves in exercise, let’s discipline ourselves to study God’s word, to know Him, and to bear fruit in every good work.