F3 Knoxville

Author: Snaggletooth

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

RISK

THE SCENE: 54 AND OVERCAST!

DISCLAIMER: 
Welcome F3 (Fitness – Fellowship – Faith)
Slow Squats OYO during Disclaimer: Snaggletooth – not a professional, FREE workout, MODIFY as needed, COVID PRECAUTIONS, Cell phone in case of emergency.

Warm-o-Rama
1. SSH – 10 x 4 IC
2. Imperial Walker – 10 x 4 IC

3. Baby Arm Circles – 10 x 4 each side IC

4. Tempo Merkin – 10 x 4 IC
5. Mountain Climbers – 10×4 IC

Follow the Leader – mosey, side-step, karaoke, hi-knees, butt kickers to Amphitheater – Mucho Chesto (10 merkins + 10 werkins + 10 diamonds + 10 stagger right + 10 stagger left)

Mosey to Recruiting Center – 5 burpees in parking lot – 1 CMU/PAX

THE-THANG 
1. GOOD MORNING

  • 10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 SINGLE-LEG SQUAT (BOTH SIDES)
    10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 PLIO-MERKS (EACH SIDE)
    10 SINGLE-ARM ROWS (EACH SIDE)
    10 GOOD MORNINGS (CMU BEHIND HEAD)

2. CMU 4 Corners   (BORROWED FROM STEAM AND TWEAKED – THANKS STEAM!)

  • Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
    Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
    Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
    Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

Mosey back to Shovel Flag for time.

**Didn’t have time for these little beauties here – but believe you me, they are a-comin’.***

3. 4 STATIONS:

  • 1. 20 Pull-ups (TIME KEEPER)
    2. TIRE FLIP
    3. CMU THRUSTERS
    4. CMU LUNGES
    ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

4. Nickel/Dime/Quarter x2 – PAX mosey to Amphitheater

  • Round 1
    5 Dips
    10 Box Jumps/Step-Ups
    25 1-leg squats on bench
  • Round 2
    5 1-leg squats on bench
    10 Dips
    25 box jumps/step-ups

MARY: PAX choice

COT – RISK.

I’m not a natural risk-taker. But in this season of Lent, I’ve been challenged to risk something that brings me closer to God, that makes room for Him. You see, risk requires faith. Faith pleases God. Hebrews 11:6 says, “Without faith, it is impossible to please God.” Faith is the only thing that has ever impressed Jesus. Look at Jesus’ interaction with the Roman centurion (Luke 7:1-10). Check out Mark 7:24-30 to see Jesus’ most uncharacteristic interaction with a Syrophoenician/Canaanite woman – as if he was just pressing her faith to keep risking, keep trusting that He is exactly Who she thinks He is, and can do exactly what she thinks He can do. Will you risk courage in a decision, vulnerability in an important relationship, leadership in a situation that requires it, making the tough call even if it costs you personally?

Father of the modern missionary movement William Carey’s motto: “Expect great things from God. Attempt great things for God.”

Lent is here – Spring is coming. What will you risk IN FAITH moving into the new season?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

PAUSE

THE SCENE: 48 and wet
F3 WELCOME & DISCLAIMER: Yep – all the stuff.
WARM-O-RAMA:
• SSH – IC X7
• Squats – IC x5
• Imperial Squawkers – IC x5
• Mountain Climbers – IC X5
• Tempo Merkins – IC X5
• Overhead Clap – IC X5
• LBAC (fwd/back) – IC X5 (bigger)
• Moroccan Nightclub – IC X5
• Hi Knees/burpees x3
• Projectivators x5
• SPRINTS – Parkside to Library and back
• Mosey to Parallel Bars – 5 dips/5 lunges each leg
• Mosey to Pool Wall – 5 wall-ups/5 squats
• Mosey to RC

THA-THANG:

1 CMU mosey to Tinseltown Side Stairs
• 10 single-arm rows each side – CMU stairs
• 10 lunges each leg – CMU stairs
• 10 good mornings + 10 BBS – CMU stairs
• 10 uneven merks each side – CMU stairs
• 10 kettle swings + 10 calf raises – CMU stairs
ROUND 2:
• 10 narrow merk + 10 plio-merk – CMU stairs
• 10 thrusters + 10 squats – CMU stairs
• 10 curls + 10 OHP – CMU stairs
• 10 V-up + 10 flutterkicks (4-ct) – CMU stairs
• 10 tri-ext + 10 overhead side-side (2-ct) – CMU stairs
• 6:05 – return CMU/Pool Wall (5 wallups/squats) to Parallel (5 dips/lunges)/JAIL BREAK TO SHOVEL FLAG

MARY:

COUNT-OFF & NAME-O-RAMA
6 MEN: Erector, Borg, Biohack, Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still [again] and know that I am God.” Psalm 46:10

Still learning the lesson from 2020 – “Be Still” – A resource that I have been using may be a helpful tool to each of us in this time is the Pause App. It’s a simple 1 minute meditation. There are options for a 3-minute, 5-minute, and 10-minute meditation that you can do anytime during the day to come back to God in the midst of the rat-race that is often our workday.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy PT @ The Project

3 men and a couple of tires, poles and CMUs

THE SCENE: 31 with a little wind
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 5 Projectivators, 5 Burpees, 5 Cherry Pickers
  • Mosey to Pool Wall – 5 Wurpees ( burpee + wall-up)
  • Mosey to Recruiting Center

THA-THANG:
Reps + Lap: 20 of each – curls, thrusters, tricep extensions, squats – lap around parking lot islands

  • Rinse/Repeat: 15 of each – then lap
  • Rinse/Repeat: 10 of each – lap

Stations: 3 Rounds

  1. TIMER: Log Carry or CMU Farmer Carry around parking lot islands
  2. Tire Flip or Tire Throw
  3. Burpee Pull-up/CMU Burpee/CMU Bear Crawl

BONUS: 10 Divebombers + Bear Crawl to parking lot island and back

MARY:
Flutterkick, Dolly, Side Crunches

COUNT-OFF & NAME-O-RAMA
3 Brave Souls – Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still and know that I am God.” (Psalm 46:10)

The lesson from 2020 for me has been learning to be still – learning to slow down a few minutes during the day to be with God. This is often called the Daily Office – set times to be with God. When the day begins, every urgent need seems to rush in and crowd out what is important. As of yesterday, I’m still learning this vital skill/discipline. I can tell that my mind is still scattered but the fruit of learning to be still, meditating, slowing down for loving union, abiding in Christ will be invaluable. The rest of Psalm 46:10 teaches the result of being still and knowing that He is God – “and I will be exalted in all the earth, I will be exalted among the nations.” It will be a witness, a sign to the world of who God is.

MOLESKIN:
Always so thankful for the opportunity to be out in the gloom with these guys. Lifted up Kick’s father-in-law, a kid from Rocket’s wife’s school going into the foster care system, Biohack and family recovering from covid.

ANNOUNCEMENTS:
CSAUP this Saturday!

Focusing on Jesus

THE SCENE: 30 degrees
F3 WELCOME & DISCLAIMER:YES
WARM-O-RAMA:
Squats – merkins – imperial squawker – arm circles (bigger…)
Moroccan nightclub x7 – IC
Tempo Merkins x5 – IC
Projectivator x5 – IC
Cherry picker x5 – IC
MOSEY TO POOL WALL
@Pool Wall – 5x Wall-up
@Playground – 5x pull-up
@Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

THA-THANG:

HEAVY Stations – 2 ROUNDS
1. CMU Thrusters
2. CMU Lunges
3. CMU Overhead Press
4. Tire Flips
5. Burpee pull-ups
6. Bear Crawl – TIMER

CMU CIRCLE
Each pax has CMU in a circle:
1. Hold CMU Gore while 1 pax at a time does 5 squats – ladder down 4-3-2-1 – Recover.
2. Hold Rifle Carry while 1 pax at a time does 5 Tri Ext – 4-3-2-1-Recover.
3. Hold CMU 6” Leg Lift while 1 pax does 5 V-Ups – 4-3-2-1-Recover.

MARY:
V-ups covered it.

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Rocket, Slappy, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
I Peter 1:13 So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.

MOLESKIN:
Another beautiful morning – crazy world, but God is working…

There is still good news and joy and peace to experience and be grateful for.
ANNOUNCEMENTS:
Sign up to Q! Asylum CSAUP coming up!