F3 Knoxville

Author: Trunk

Simple, Not Easy – Going Against the Flow @ DogPound 8/19/21

THE SCENE: Dry!  Well, at least nothing falling from the sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes; Cherry Pickers; LBAC (front/back) while stretching calves and achilles; CoQ (circle of quads) – an experimental group stretching exercise; mosey to the Backbone

THA-THANG:
1 – Cycle the following –

  • Pullups
    • first set is 10, then 9, then 8,………all the way to 1
  • 20-yd downhill Crawl Bear
  • 10 reverse crunches with feet extended downhill
  • 40-yd uphill sprint
  • 10 reverse crunches with feet extended downhill
  • 20-yd downhill mosey back to the Backbone to repeat the cycle with 1 less pullup this time

2 – 8 minute abs

  • 9 different ab exercises, 25 reps apiece, in cadence (a Trunk staple)

3 – Fellowship mosey to the AO

MARY:
– 3 minutes. Partnered up – one partner does AMRAP Merkins while the other jogs a lap around the outside of the tennis court, then they switch.

– 30 second plank
COUNT-OFF & NAME-O-RAMA
10 Men
CIRCLE OF TRUST/BOM:
– 4 motivations for physical fitness as men, husbands, and fathers:

  • 1 – health and longevity
  • 2 – ability to save your own life (can you run, lift, swim, climb, and hold on?)
  • 3 – ability to save someone else’s life (could you carry your child or wife over a long distance if you had to?)
  • 4 – ability to defend yourself against an attack

What we do in the mornings isn’t easy, and yet we return again and again because we want more for ourselves than what is common – and for good reason!  Apply that to your spiritual life as well, because the rewards that are promised in the Gospels are far greater than anything this world has to offer.

MOLESKIN:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis, The Weight of Glory
ANNOUNCEMENTS:

Our prayers go out to Cosmo2 and his family after the loss of his father this week

CSAUP this weekend.  Good luck and safety to all participants, and a big thanks to the organizers

Wesley House food donations being collected at every AO.  Non-perishable snack foods, juice boxes, etc.  Bring something to your next post.

 

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon

Friday Morning @ The Equalizer 8/6/21 – Earn The Weekend

THE SCENE: Magnificent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Twisters, Side Straddle Hops, Touch your Toes (20 count), Baby Arm Circles front/back, Rockettes, Mosey to the Pavilon where a surprise awaited
THA-THANG:
Tomato Tabata – 40 work, 20 rest, 1:30 travel and recover

  • Complete 2 rounds of “A” and then 2 rounds of “B”
  • 1:30 travel and recovery – after each round travel to Stonehenge to complete 1 Body-Builder before returning to your CMU
  • A
    • Goblet Squats
    • Rocky Balboas
    • Blockees
    • Rows
    • Over the Top Merkins
    • Starfish Plank
  • B
    • Iron Mikes
    • Curls (21s)
    • Chest Press
    • Lateral Hops (over CMU)
    • Big Baby Crunches (LBC’s with CMU raised over chest)
    • Starfish Plank

MARY:
– Jogging tour of the Southwest side of the park

– 5 burpees at the Flagpole

– Indian run back to the AO
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
You don’t have to travel or gain to earn rest in God

1 Timothy 1:15-16: Christ Jesus came into the world to save sinners – of whom I [Paul] am the worst.  But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his unlimited patience as an example for those who would believe on him and receive eternal life.
MOLESKIN:
Paul was a really bad dude.  He hated Christians and and enjoyed killing them / watching them be killed for sport.  In the very midst of that, on a trip to Damascus to participate in more persecution, God met him.  God doesn’t need for us to achieve a certain status or clean up our act before he’ll meet us.  He seeks after us constantly and desires to meet us exactly where we are so that his grace and mercy can be put on display, and so our faith in him can grow more abundant.  You can’t earn it, so don’t allow your ego let you think that you need to put forth more effort before you call on him.
ANNOUNCEMENTS:
Congrats to Sprinkles on the announcement of his wife’s pregnancy!

Big shout out to the servant leaders among this group for their support of Blindside and his teachers at Kelly Academy

Last day to sign up and secure your customized swag for CSAUP

Last day to sign up for Dad Camp

Wax Job has another 2nd F opportunity August 13-15.  Message him for details’

Be on the lookout for forthcoming info about this year’s Hardship Hill being held on October 2

Wednesday Morning @ The Equalizer 8/4/21 – High Places

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes (20 count), Tempo Squats – sumo stance and hold at the bottom, Windmills, This & That, Calf/Achilles stretch (20 count each side), Mosey to the rock pile

THA-THANG:

Complete the following in order:

  • A: 3 times through this cycle before moving to B
    • A1: deadlift to straight arm overhead raise (10)
    • A2: Rocky Balboa – toe tapping your rock (10)
    • A3: American Hammers (10)
  • B: 2 times through this cycle before moving to C
    • B1: Wood Splitters (side to side overhead raise) (20)
    • B2: Reverse Lunge, straight arm extension with rock, and twist (10)
    • B3: WW1 sit-ups – place rock between legs on first up, retrieve rock on second up.  Count rep when rock is retrieved (10)
  • C: 2-4-6-8-10-12 – complete 2 reps of each exercise, then 4, then 6, and so on to 12 before moving to D
    • C1: Halos – pull rock from left hip to right should, around back of head to left shoulder, and lower to right hip, then reverse
    • C2: Goblet Squat
    • C3: Mountain Climbers
  • D: 1 time before moving back to A
    • D1: karaoke run to midfield
    • D2: switch stance and continue karaoke to other side of field
    • D3: sprint back to your rock and start back on A

Time was called at 6:03 for all PAX to return their rocks to the pile and mosey to the Flagpole for 8 minute abs.

MARY:
Completed a run around the tennis court in 40 seconds to round out 1 mile of running for the morning
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Word on King Hezekiah and how to deal with aspects of our lives that are distracting us from a committed relationship with God.

2 Kings 18:3-7 – [Hezekiah] did what was right in the eyes of the Lord, just as his father David had done.  He removed the high places, smashed the sacred stones, and cut down the Asherah poles.  He broke into pieces the bronze snake Moses had made, for up to that time the Israelites had been burning incense to it.  Hezekiah trusted in the Lord, the God of Israel.  There was no one like him among all the kings of Judah, either before him or after him.  He held fast to the Lord and did not cease to follow him; he kept the commands the Lord had given Moses.  And the Lord was with him…

MOLESKIN:

God wants a relationship and sometimes we’re unwilling to commit because of certain aspects of our lives that we’re afraid of being asked to let go of.  Remove your high places and smash your sacred stones.  God’s rewards will far outweigh what you’ll leave behind.

Monday AM @ The Equalizer – 8/2/21

THE SCENE: pleasantly a few degrees cooler than normal with a clear sky
F3 WELCOME & DISCLAIMER

Brother Ribbed has authorized the use of mouth to mouth resuscitation in response to any and all emergencies

WARM-O-RAMA:
Twisters; Cherry Pickers (hold the last one and walk hands from center, to right, and then to left before raising back up); baby arm circles front and back; Michael Phelps / This & That; Rockettes; Motivators; Mosey to the Playground

THA-THANG:

EV1 – PAX broken up into 2 groups.  The first group repeated a combination of shoulder taps and alternating single leg lifts while the second group ran to the Flagpole to complete 10 body builders.  Each group completed 2 sets of each exercise and then moved to the Bathhouse for EV2.

EV2 – One group completed AMRAP on “Hanging Imperials” (hang from pullup bar while alternating front knee raises) while the other group ran to the Pavilon picnic tables for 10 Derkins.  Each group completed 3 sets of each exercise and then moved to the Picnic for EV3

EV3 – One group held an elbow plank while the other group ran around Stonehenge and back.  PAX were reminded to push the running pace to relieve those who were holding planks, and in turn to hold the planks out of respect for those who were pushing the pace for them.  Each group completed 4 sets of each exercise and moved to the Rock Pile for EV4

EV4 – Rock PT – PAX were encouraged to select a heavy rock, and complete 2 sets of each of the following: bicep 21’s (7 low to mid, 7 mid to high, 7 full), triceps extensions, and lying chest press.  Moved back to AO once complete.

MARY:
Held squat for 45 seconds
COUNT-OFF & NAME-O-RAMA
8 men
CIRCLE OF TRUST/BOM:
Ephesians 2:19-22 – Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.  In him the whole building is joined together and rises to become a holy temple in the Lord.  And in him you too are being built together to become a dwelling in which God lives by his spirit.

God is constantly pursuing us in an effort to draw nearer, and for the purpose of building us into the version of ourselves that is most useful to his kingdom.  Recognize that you are where you are, and with who you are with for a reason.  Take time to pray, read, and listen so that God can guide you to where he wants you to be and know that where God guides God provides.
MOLESKIN:
Ephesians 2:19-22
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill all coming up

Need to see some new faces and reach out to connect with some older ones who haven’t been around