F3 Knoxville

Author: Rainbow

The Taxman Cometh

THE SCENE: Weather was nice, around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with 20 SSH on 4ct, Tie Fighters x10 4ct L and R, Imperial Walkers x10 on 4ct, A little this and that, Some regular stretching, Cherry Pickers x6, Tempo Merkins x10 on 4ct, Plank Jacks x10 on 4ct
THA-THANG:
No Mosey, we put in work at the lot.  The idea was 1 minute of exercise, 1 minute of suicides.  End result was 24 minutes-12 minutes of exercise and 12 of suicides

  • 1 Min Merkin
  • 1 Min Suicide
  • 1 Min Plank Jacks
  • 1 Min Suicides
  • 1 Min Jump Squats
  • 1 Min Suicides
  • 1 Min Peter Parkers
  • 1 Min Suicides
  • 1 Min LBC
  • 1 Min Suicides
  • 1 Min Dry Docks
  • 1 Min Suicides

Rinse and Repeat

Once Second Set was done mosey to Tail of the Dragon- Lunge to Light Pole, Then Bear Crawl to the next…Repeat to the top of the hill.  Then 20 4ct LBC’s and back to AO

MARY:
Had enough time for 20 4ct Freddie Mercury
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about what it means to be a true friend and what the scriptures tell us about it.  We are called to transparency and consistency.  We are to bear each others burdens (Galatians 6:2) Should be there through thick and thin (1 Thessalonians 5:11) sharing their goods  and their lives with each other if there is need (Hebrews 13:16) Friends must encourage each other through honor and affirmation (Romans 12:3-6) They are to identify and call out one another gifts, strengths, and abilities.  They are to build each other up in faith through common worship.

-Taken from Tim Keller’s “The Meaning of Marriage”

This is our calling.  Our job as brothers doesn’t stop when we break the COT and get in our cars and go home.  It’s an every day effort of growing friendships and being there for each other.  Pointing each man back to our creator.

Good Friday CMU Tour

THE SCENE: A little Chilly around freezing at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH, Baby Arm circles F and B x10, OH Claps and Front Claps x10, Tempo Merkin x10, Plank Jacks x10 ***ALL ON 4 COUNT***  Finished out warm up with 20 Rocky Balboa’s
THA-THANG:
Grab a CMU for a 5 station 5 exercise 30 seconds at a time AMRAP

Exercises were

  • Curls
  • OH press
  • Blockee’s
  • Squats
  • 4ct Flutter

We went form Circle up to base of Everest, up Everest and back around

5 stations in all 1. At First Stop sign 2. At bottom of path towards Everest 3. bottom of Everest 4. top of Everest and 5. back to stop sign.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The object of the Q was to get a feeling for what Christ went through (on the smallest of scales) on Good Friday.  We carried our CMU’s only a bit further than Christ and Simon carried the cross member that day.  The idea was to honor the sacrifice.

Isaiah 53:5

 

Love Thy Neighbor and Dora

THE SCENE: Breezy but nice…around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 on 4count, Tie Fighters L and R x 10 on 4count, Imperial Walkers x 10 4count, 10 4count Plank Jack, 10 4count Tempo Merkin, 6 Cherry Pickers….
THA-THANG:
Mosey to Field and Hill off the dragon and partner up for DORA’s

Split 50 BURPEES, 100 MERKINS, 150 FROGGY SQUATS while partner 2 runs up the hill for 5 single count SSH’S

Mosey to Overlook: One Right side bear crawl in between trees (6 Peter Parker’s at tree) all the way to center

On Left side Lunge in between trees (6 squats at tree) all the way to end…Mosey back to tail of the dragon

Caught Route 66 on the way down the dragon doing 4ct LBC’s on the way down.

Mosey back to the AO

MARY:
Time left for 20 4count American Hammers, 20 4count Hello Dolly’s, 20 4count Freddie Mercury, and cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to Love our Neighbor:

“Do not waste time bothering whether you ‘love’ your neighbor; act as if you did. As soon as we do this we find one of the great secrets. When you are behaving as if you loved someone, you will presently come to love him.”

― C. S. Lewis, Mere Christianity

To truly love is more than a feeling.  It’s an act.  Emotions come and go.  If we act out love, we become what Christ intended us to be.

 

 

Happy Birthday Bon Jovi

THE SCENE: Not too bad…about 36 degrees with no precip at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct, Tie Fighters R and L x10 (in honor of Code Brown’s presence and addition to the lexicon) Tempo Merkins x10, Plank Jacks x10 4ct, Cherry pickers x6, Mosey to CMU pile for 25 curls in cadence.
THA-THANG:
Ditched the CMU’s for CMUesday and headed up to the overlook for a circuit of the following: (While Listening to the Birthday boy Jon Bon Jovi)…

10 Exercises, 25 Reps, 4 Rounds=1,000 reps of

  1. merkins
  2. squats
  3. dips
  4. LBCs
  5. Lunge -Left Leg
  6. Shoulder Taps
  7. Lunge-Right Leg
  8. Freddie Mercury
  9. Mtn. Climbers
  10. Dry Docks

RUN A LAP up to Asylum building and back.

MARY:
Had time for a few Captain Thor’s then recover

CIRCLE OF TRUST/BOM:
Today is Dr. Seuss’s Birthday so I ended with a quote from him:

Life’s too short to wake up in the morning with regrets.  So, love the people who treat you right, forgive the ones that don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said it would be easy, they just promised it would be worth it.

 

Dora’s Cold as Ice

THE SCENE:  Probably around 29 or 30 degrees at circle up but the wind chill was BURRR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed things up with 20 SSH on 4ct, Thai Fighters 10 R and L, Plank Jacks on 4ct x10, Tempo Merkin x10, Windmills on 4ct x10…curb for Rocky Balboas x20 mosey to grab a CMU
THA-THANG:

Took CMU’s down to pavilion for some battle buddy DORA’S. 150 CURLS, 150 OH PRESS, 150 BLOCK MERKINS, 150 SQUATS…While one buddy did reps other ran up to light pole for 2 burpees then back to relieve partner one.

Once 6 completed the set: Rifle carry CMU’s back to pile and mosey to tail of dragon for Route 66.  Performed Route 66 with single count plank jacks.  When completed finished running up dragon and ended up at bottom of little everest.  Grab same battle buddy.  While buddy one runs up little everest for 2 burpees buddy two waits at bottom performing AMRAP LBC’s.  Each buddy got 3 trips up the hill. Recover to AO for circle up.

 

MARY:
Back in time for 10 4ct SSH then 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:13

I can do all things through Christ who gives me strength.

 

Talked about not listening to the doubts we have in our heads.  That we can’t let our doubts get in the way of doing.  If we’re waiting to act when we are comfortable or have all the answers we won’t ever act.  God asks us to take the leap and trust he will be there.  We aren’t perfect and won’t be.  Don’t let that stand in the way.