F3 Knoxville

Author: Trolley

Dark Muddy Hills

THE SCENE: Cold, dark, muddy.
F3 WELCOME & DISCLAIMER

i am not, but I know I AM.

WARM-O-RAMA:
No cadence, no transition, silent, continuous as called out.

  • SSH
  • merkins
  • LBC
  • Burpees
  • High Knees
  • merkins
  • ssh
  • Windmills
  • Leg lifts

Mosey to Stadium (via parking lot sprints)

Dark Muddy Hills:
Four rounds of

  • 50 Merkins on cement before tree
  • Do this to the tree up the muddy hill. (Round 1 -Lunge | Round 2, Broad Jump | 3 – Bear Crawl | 4 -Frog Jump )
  • Do this at the tree ( Round 1 – 50 LBC | Round 2 – 50 Hello Dolly | Round 3 – 50 Leg Extension Crunches | Round 4 – 50 Freddy Mercury
  • Run back down to cement and advance to in between the tree (lane, slot, place, location)
  • 10 second break, then sprint up the hill to the tree line (beyond the first row of trees) (sprinting two hills basically)

MARY:

  • 10 LBC
  • 10 Hello Dolly
  • 10 Leg Extension Crunches
  • 10 Freddy Mercurys’
  • 10 Burpees

COUNT-OFF & NAME-O-RAMA
9 Hims braved the cold dark muddy hills today.
CIRCLE OF TRUST/BOM:
Life is often filled with cold dark muddy hills that we don’t understand. Luckily we know the Creator who does understand it all. The most brutal of these cold dark hills can be our marriages – the closest most vulnerable and possibly most damaging relationships we have. Luckily again, our Good God is in control. I don’t know how it all works but when I invite him into the cold dark mud, he shines a warm light. I don’t know if I’ve ever “escaped” a cold muddy hill by calling on the Lord, but I do know that when I have called on him he has somehow leveled the hill, or allowed me to walk when I had nothing left to give. The mud this morning was 32 degrees and dark and very wet and slippery. We ran up it, in it, and down it. We did merkins in the valleys, we touched the trees at the top. I pray the Good Lord Jesus gives you strength to frog jump, bear crawl, lunge, or however possible, get up the cold slippery hill that you are climbing today. Whether it’s a tough boss, job, cousin, kid, wife, or struggle with the enemy against temptation. Fight the good fight, call upon Jesus, I believe you’ll find that he’ll jump right into the neck high mud with you. He’ll warm it up a little, he’ll lift your head, he’ll light the way, and get you going!

ANNOUNCEMENTS:
Hardship hill comin.

Blessed CMU

THE SCENE: 45 deg. Foggy but not soggy.
F3 WELCOME & DISCLAIMER: Welcome + No pro + Free + Injury Mindfulness
WARM-O-RAMA:
SSH + Windmills + Cherry Pickers +
Partner up for some tough-mudder exercises https://www.instagram.com/p/BtQpsB-lkCl/:

  • Reverse Lunge (Iron mikeish) & Leg Lifts
  • Merkins & Claps
  • Plank & reverse Lunge

Blessed CMUs:
Enroute to CMU pile and mulch pile: Bear Crawls, Crab walks, Side Straddles, Kereeoke, Bernie, Zombie mosey.
Grab CMU take to Mulch pile.

Teams of Three do these:

  • Run over three mulch mounds with CMU as a relay – as other team member does SSH
  • Run over three mulch mounds with CMU as a relay – as other team member does Big Boy situps
  • Run over three mulch mounds with CMU as a relay – as other team member does SQUATS

Over at Sand Volley ball court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.

Carry CMU to Soccer field.
100 Sprint from Goal to Goal on soccer field without CMU. 2X.

Back to AO.
MARY:

For this song  Lyrics https://www.google.com/search?q=david+crowder+I%27m+blessed+lyrics&oq=david+crowder+I%27m+blessed+lyrics&aqs=chrome..69i57.8416j0j4&sourceid=chrome&ie=UTF-8

Stay in a plank the whole song.
When he says “My God is able” put right arm to sky and back to plank.
When he says “My God is good” put left arm to sky and back to plank.
When he says Blessed or blessing do a merkin.
When he says The days of the week, cycle through Freddy Mercuruies ending with a High Leg lift to the Sky on “All day Sunday”.

COUNT-OFF & NAME-O-RAMA
13 HIMS.
CIRCLE OF TRUST/BOM:
In being at a funeral this past week, death was constantly on my mind. Be sure to count every breath and heart beat as a blessing. Rest assured they are numbered.

ANNOUNCEMENTS:
Congrats on The Oak Ridge Men getting a brand new AO up and running tomorrow!!! Can’t wait !! It’s gonna be awesome!

Club Fity

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50:  So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete.  So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches
2. Merkins
3. Squats
4. Dolly Partons
5. Push Press
6. Iron Mikes
7. Flutter Kicks
8. Curls
9. Calf Raises
10. Star Crunches
11. Burpees
12. Corus Line
13. Side Crunches
14. Tricept lifts
15. Bobby Hurleys
16. Leg Lifts
17. Carolina Dry docks
18. Sumo Squats
19. Scissor Kicks
20. Rows
21. High Knees
22. Rainbow drops
23. Shoulder Taps
24. Side Lunges
25. Toe touch on six.
26. Bench Press
27. Thrusters
28. Crabets
29. Peter Parkers
30. Squat Jumps
31. Bicycles
32. Plank + rotate arms to sky – alternate
33. Heel Touches
34. Monkey Humpers
35. Donkey Kicks
36. American Hammers
37. Side Straddle Hops
38. Derkins
39. WWII Sit ups (straight leg Big boys)
40 Plank reverse leg lift
41. Travolta Plank
42. Imperial Walkers
43. Mountain Climbers
44. Pull overs on 6.
45. Supermans
46. Stairs
47. Diamond push ups
48. Swimmers
49. Overhead squats
50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat.  Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.

Core Mountain III

THE SCENE: Wet, Sloppy Wet!

F3 WELCOME & DISCLAIMER

Join us if you dare. This is our third attempt at core mountain. It is modified to help us actually make it to the top.

WARM-O-RAMA:

SSH, Side Lunges, Lunges, Merkins, Cherry Pickers

Core Mountain version 3.0:

Do 25 of subsequent exercises at each station which are 100 feet apart. Run between each station. Going up our beloved Juco-manjaro.
We’ll determine what a 100 feet is by taking turns carrying a CMU that is tied to each end of a 100 foot rope.
While the team does the 25 reps, one person carries one cmu until the rope gets taught. Then stops and the team picks up the other end of the rope (with cmu attached) and we run to the lead cmu HIM and begin the next exercise. This proceeds to the top of JUCO Manjaro.  It’s approximately 1800 feet to the top, so here are the 18 stations.

  • Big Boy Situps
  • Crunches
  • Scissors
  • Flutters
  • American Hammers
  • Leg Lifts
  • Bicycles
  • Cross Toe Touches
  • Rainbow Drops
  • Windshield Wipers
  • Cross Mountain Climbers
  • Heel Touches
  • Box Cutters
  • Hello Dollys
  • Groiner
  • Side Crunches
  • Supermans
  • Plank Destroyers

The plank destroyers toasted us as we ran out of time. But we did make it to the top!!! Yay, third times a charm.

MARY: No time for marry.

ANNOUNCEMENTS:

Happy New Year! Thanks for a great 2018!

Bear Mountain

THE SCENE:  35 and cloudy
F3 WELCOME & DISCLAIMER

This much fun can’t be free is it???

WARM-O-RAMA:
20 reps of

  • SSH
  • LUNGES
  • CHERRY PICKERS
  • HIGH KNEES
  • BUTT KICKERS
  • RUNNING WITH BURPEES

THE THANG

The workout had three stages.

1) Tabata warmup

Run to cmu pile, with a few burpees along the way. Get yourself a cmu and run to the brick wall.

Do 20 seconds of work (with 10 seconds of rest) of the following

  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries
  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries

2) BBB’s Over to the bowl

Take about 15 minutes to get to the bowl hill (perhaps Stadium is a better name, yeah I like that). You only move the block by doing a big boy by grabbing the block which is behind you and moving it to between your feet. Then get up and do a broad jump (hopefully about equal to your fully extended body length), and roll back to grab and move the block by doing a big boy situp. Thus moving the block.

We sucked up some time with this one and made it about 3/4 of the way there and then transitioned to mosey with it, in the interest of what was to come!!!!

3) BEAR MOUNTAIN

Start at the bottom of the stadium and take two lunges up the hill with your cmu. Drop your CMU and backwards bear crawl back to where you started and then forwards bear crawl back up to your CMU. Pick up your CMU and do two lunges.

Repeat this cycle until we get to the top of the hill.

MARY:

Back at the AO, do 20 exercises, in cadence, of your choosing. We ended up with a wicked core workout:

  • Merkins
  • Flutter Kicks
  • Side Crunches
  • Freddy Murcuries
  • Squats
  • Mountain Climbers
  • can’t remember??

CIRCLE OF TRUST/BOM:

Challenged by @FAST-N-EASY several weeks ago I was reflecting on scripture backup for the “God says NO” verses which are:

  • I asked God to take away my habit. God Said, No. It is not for me to take away, but for you to give it up.
  • I asked God to make my handicapped child whole. God said, No. His spirit is whole, his body is only temporary.
  • I asked God to grant me patience. God said, No. Patience is a byproduct of tribulations; it isn’t granted, it is learned.
  • I asked God to give me happiness. God said, No. I give you blessings; Happiness is up to you.
  • I asked God to spare me pain. God said, No. Suffering draws you apart from worldly cares and brings you closer to me.
  • I asked God to make my spirit grow. God said, No. You must grown on your own, but I will prune you to make you fruitful.
  • I asked God for all things that I might enjoy life. God said, No. I will give you life that you may enjoy all things.
  • I asked God to help me love others as much as he loves me. God said, Ahhhh, finaly you have the idea.

This day is yours, don’t throw it away

This letter really challenges and resonates with me. We know we have a loving God but are still faced with the reality of so much suffering in this world. In reading 2 Kings 23, I was floored by the scripture saying:
https://www.bible.com/bible/100/2KI.23.NASB

25Before him there was no king like him who turned to the Lord with all his heart and with all his soul and with all his might, according to all the law of Moses; nor did any like him arise after him.
26However, the Lord did not turn from the fierceness of His great wrath with which His anger burned against Judah, because of all the provocations with which Manasseh had provoked Him. 27The Lord said, “I will remove Judah also from My sight, as I have removed Israel. And I will cast off Jerusalem, this city which I have chosen, and the temple of which I said, ‘My name shall be there.'”

Which sort of, in my mind, backs up the “God says No” writtings. His ways are not our ways, Today is a gift from God, His will, will not be thwarted. We are called out into the deep deep ocean of God’s challenges which do not shy away from challenges and struggles, but push through them. He will not spoil us with forever saying yes to us. Indeed, his challenges are a sign of his love for us. https://www.desiringgod.org/messages/the-painful-discipline-of-our-heavenly-father

For consider him who has endured such hostility by sinners against himself, so that you may not grow weary and lose heart. You have not yet resisted to the point of shedding blood in your striving against sin; and you have forgotten the exhortation which is addressed to you as sons, “My son, do not regard lightly the discipline of the Lord, nor faint when you are reproved by him; for those whom the Lord loves he disciplines, and he scourges every son whom he receives.” It is for discipline that you endure; God deals with you as with sons; for what son is there whom his father does not discipline? . . . All discipline for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. (Hebrews 12:3–11)

ANNOUNCEMENTS:
Come on out this Friday for what could possibly be your last chance in 2018 to ascend our beloved JUCO-Manjaro.