F3 Knoxville

Author: Trolley

Saint Peters Circle – Rich Welcome

✔ THE SCENE: Not too bad. A little muggy.

✔ F3 WELCOME & DISCLAIMER: Not a pro.

✔ WARM-O-RAMA:

  • Twisting Pickers
  • Phelps
  • Big Arm Circles
  • SSH
  • Star Jacks
  • Squat Jumps
  • Bobby Hurlies
  • Froggers
  • Mtn Climbers
  • Crab Kicks
  • Diamond Merkins
  • Merkins
  • Wide Merkins
  • L Alt Merkins
  • Right Alt Merkins
  • and then back up through the whole sequence.

U Indian run

facing the linear hills – Get inline six feet apart.  Last person sprints up the hill then back down then to front of line and sprints up that hill and back down.  Everyone holds a squat or plank while waiting their turn.

  • Mosey to beginning of Loop and Go Through each of the 10 stations

The Thang:  Saint Peter’s Circle

AMRAP

  1. Dirken shuffle Around Circle
  2. Bear Crawl to Corner
  3. Lunge to Speed Bump
  4. 10 Wall Dips
  5. 10 HS Push-ups
  6. Reverse Bear Crawl Over steps
  7. 10 Blockees
  8. Reverse Bear Crawl Over steps
  9. Inchworm over speedbump
  10. Sprint to Finish

We did a little over two laps.

MARY:

  • Flutter Kicks
  • American Hammers
  • Dead Bugs
  • Freddy Mercuries

CIRCLE OF TRUST/BOM:

2 Peter 1: 3-11: His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness. 4 Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature, having escaped the corruption in the world caused by evil desires. 5 For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; 6 and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; 7 and to godliness, mutual affection; and to mutual affection, love. 8 For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. 9 But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins. 10 Therefore, my brothers and sisters,[a] make every effort to confirm your calling and election. For if you do these things, you will never stumble, 11 and you will receive a rich welcome into the eternal kingdom of our Lord and Savior Jesus Christ.

This scripture convicted me and gave me hope. Lately I’ve been dealing with some wandering with lack of purpose and “vision” or “mission” , “why am I here” type of questions.  However, knowing my salvation is secure – I say “Well then, what now”.  I’ve gone through some major ministry “corrections” and “redirections” – and the path doesn’t seem straight – and quite frankly seems hard to understand.  Also being challenged by marriage – this verse caught my attention with the promise of the possibility of  “you will never stumble“.. I’m like, well I stumble all the time, so maybe this scripture has some good advice & wisdom I can glean.  For purpose and goals,  you can, for example, “Make every effort” to work on any of these things:

  1. Goodness
  2. Knowledge
  3. Self-Control
  4. Perseverance
  5. Godliness
  6. Mutual Affection
  7. Love

Those are awesome goals to choose and work towards.  Be sure to know yourself, pace yourself, keep it real, don’t overwhelm yourself, find others along the same journey and calling,  rise up to the call, know that you are not alone, hold onto the “great and precious promises“, know that our faith is a gift, we are not earning our salvation, but we are earning aspects of the “rich welcome” that Peter mentions…  Therefore — MAKE EVERY EFFORT!!  Notice Peter says that twice.

ANNOUNCEMENTS:

Deck of Pain V

✔ THE SCENE: 75 and a little muggy

✔ F3 WELCOME & DISCLAIMER – check check 1 2 1 2.. is this thing on? Its free, we’re all crazy to be here at 5:30 and you should never let me lead a workout, you might die – but I’ll bring a cell phone just in case.  Iron sharpens iron. I miss and love the JUCO campus and all the HIMs at F3.  Great to be here even if Judge Judy coincidentally has a “work event” that prevents his attendance.. Slack whippings will ensue..

And when I come back for a JUCO visit I love to tour the campus.  What better way to tour the campus than with the “Deck of Pain” beatdown.  So thats what we did today.

Previous executions of the Deck of Pain:

  1. JUNE 19, 2019 https://f3knoxville.com/forgiving-the-deck-of-pain/
  2. JULY 1, 2019 https://f3knoxville.com/juco-deck-of-pain-second-installment/
  3. JULY 19, 2019 https://f3knoxville.com/deck-of-pain-iii/
  4. DECEMBER 13, 2019 https://f3knoxville.com/jailbreak-tour-emmanuel/

✔ WARM-O-RAMA:

  • 10 SSH
  • 5 burpees
  • 10 Cherry Pickers
  • 5 burpees
  • 10 Windmills
  • 5 Burpees
  • 10 Imperial Squat Walkers
  • 5 Burpees

The Thang:  The Fifth installation of the Deck of Pain

Each HIM takes a turn choosing one card from the 16 different exercise location cards.  The card is read outloud and once everyone hears and understands where and what it is then we ALL  Jailbreak sprint to that location and we all do the exercise.  When about the 3rd to the last person gets finished with the exercise then they start a 30 second count down. When 30 seconds is up, the next HIM chooses a card from the deck. And repeat until clock runs out.  Here are the cards:

  1. 2 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Rec Center Pull-ups
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 3 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 1 Inner Sanctum Bear Crawl Loop
  16. 10 Maintenance Hand Stand push ups

Today we drew cards: 12, 16, 8, 7, 13, 15, 9, 2

Total exhaustion was had by all.  🙂

MARY:  Who needs Mary?

CIRCLE OF TRUST/BOM:

2 Kings 6:15 is becoming one of my favorite verses.  Read and paraphrased it a little and reminded men to not be afraid – God is on our side…

https://www.biblegateway.com/passage/?search=2+kings+6%3A8-17&version=NIV

Now the king of Aram was at war with Israel. After conferring with his officers, he said, “I will set up my camp in such and such a place.”

9 The man of God sent word to the king of Israel: “Beware of passing that place, because the Arameans are going down there.” 10 So the king of Israel checked on the place indicated by the man of God. Time and again Elisha warned the king, so that he was on his guard in such places.

11 This enraged the king of Aram. He summoned his officers and demanded of them, “Tell me! Which of us is on the side of the king of Israel?”

12 “None of us, my lord the king,” said one of his officers, “but Elisha, the prophet who is in Israel, tells the king of Israel the very words you speak in your bedroom.”

13 “Go, find out where he is,” the king ordered, “so I can send men and capture him.” The report came back: “He is in Dothan.” 14 Then he sent horses and chariots and a strong force there. They went by night and surrounded the city.

15 When the servant of the man of God got up and went out early the next morning, an army with horses and chariots had surrounded the city. “Oh no, my lord! What shall we do?” the servant asked.

16 “Don’t be afraid,” the prophet answered. “Those who are with us are more than those who are with them.”

17 And Elisha prayed, “Open his eyes, Lord, so that he may see.” Then the Lord opened the servant’s eyes, and he looked and saw the hills full of horses and chariots of fire all around Elisha.

The Valley of Death

✔ THE SCENE:  75 degrees but a boat load of humidity.

✔ F3 WELCOME & DISCLAIMER + covid & cell phone

✔ WARM-O-RAMA:

  • 10 SSH
  • 10 Parker Climbers
  • 10 Cherry Pickers
  • 5 Burpees
  • 10 Imperial Squat Walkers

The Thang: The Valley of Death

Mosey to CMU pile – get a CMU.

A 40 minute AMRAP of

  • On the high side of one hill do 10 Blockees (Burpee + Thruster)
    1. Run down hill to valley
    2. lunge to middle of valley
    3. Do exercise marked on cone
    4. lunge to base of apposing hill
    5. Run up hill
  • On the High side of other hill do 10 Burpees

The hills are facing each other in a 90 degree angle, the line of cones bisects the angle at a 45 degrees on the valley floor. We progress through the next cone when you complete a round. So the lunging distance becomes larger as you progress.

The cones are marked with:

  • 25 Squat Jumps
  • 25 Big boys
  • 25 LBCs
  • 25 4ct Flutter Kicks
  • 25 4ct Hello Dolly’s
  • 25 Gas Pumps
  • 25 4ct parker climbers

Put back CMUs.

MARY:  (Sprint to pickup all cones – He with the most cones wins)

CIRCLE OF TRUST/BOM:

Psalm 23: The Lord is my shepherd; I shall not want.
2     He makes me lie down in green pastures.
He leads me beside still waters.[a]
3     He restores my soul.
He leads me in paths of righteousness[b]
    for his name’s sake.

4 Even though I walk through the valley of the shadow of death,[c]
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

5 You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
6 Surely[d] goodness and mercy[e] shall follow me
    all the days of my life,
and I shall dwell[f] in the house of the Lord
    forever

This world and perhaps you, might be going through the valley of the shadow of doubt. But I love Ps 23, it never seems to get old.  Most people only remember the “valley of death” part, but it’s primarily marked and filled with blessings:  Still waters, green pastures, no fear, restored soul, banquet, anointing, overflowing cup, goodness, comfort, mercy, and being in the house of the Lord forever.  Rejoice in the valley Gentlemen – for HE is with us through and through – now and until the end — and even beyond “the end”.

ANNOUNCEMENTS: https://f3knoxville.com/category/announcements/
Slack signup: https://f3knoxville.slack.com/

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

“Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
2 For I give you [b]sound teaching;
Do not abandon my [c]instruction.
3 When I was a son to my father,
Tender and the only son in the sight of my mother,
4 Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
5 Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
6 “Do not forsake her, and she will guard you;
Love her, and she will watch over you.
7 “The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
8 “Prize her, and she will exalt you;
She will honor you if you embrace her.
9 “She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.