F3 Knoxville

Slow Down

THE SCENE: Cool and frosty, 32 degress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x Windmills, Knee-to-chest-to-lunge(10 yds), Inchworm merkins back

  • THA-THANG:
    Mosey to Mt. Crumpet
  • 2 sets of everything
    • 20 hand-release merkins, run Crumpet, plank at top
    • 15-20 Iron-Squats, run middle hill, plank with leg-lift
    • 5 burpees, run third hill, squat hold for the 6
  • Mosey back to grinder
  • Set 1 (x2)
    • Over-CMU merkins, 8ct. IC x3
    • Squat hold, tempo curls, IC, x10
    • Calf-raises, IC, 4ct-10x, 3 positions(toes neutral, in, out)
  • Set 2 (x2)
    • Slow lunge with CMU press x10
    • Slow Dips, IC, 4ct x10
    • Slow Water pumps, IC, 4ct, x10
  • 1 min, leg-under plank

CIRCLE OF TRUST/BOM:
In the craziness and and business of the holiday season we all need to intentionally take time to SLOW DOWN: take time to reflect on God sending Christ for us at Christmas, take time to spend with your family without distractions of technology, take time to be alone and simply reflect on what God has blessed you with.
MOLESKIN:

Hope, Peace, Joy, Love

THE SCENE: Cool but nice, clear, upper 40s.  Beautiful evening sky observed and appreciated at the top of Cardiac…

F3 WELCOME & DISCLAIMER Check, but with egregious Q errors. F3: Fitness. Fellowship.  AND FAITH!

WARM-O-RAMA:

-34 Side Straddle Hops (4-ct), in cadence (#34, WALTER PAYTON) (big Bears/Dallas game tonight, so the rep numbers honored the ’85-’86 Bears, perhaps the GREATEST TEAM IN THE HISTORY OF SPORTS!)

– 9 Cherry Pickers (4-ct), in cadence (#9, JIM MCMAHON)

– 22 Tempo Squats (4-ct), in Cadence (#22 DALE DUERSON)

– 21 Moroccan Nightclub (4-Ct) in cadence (#21 LESLIE FRAZIER, but Q and PAX messed up the count and we went to #23)

THA-THANG:

  • Mosey to Serpentine sidewalk.  LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Burpees
      • Light Pole 2: 10 Bobby Hurleys
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 BBSs
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (single count)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
  • Mosey to Cardiac Hill.  Do the following exercises at the bottom then run up to first turn and back. Do 5x reps the first time, then 10x, then 15x.
    • Smurf Jacks
    • Mountain Climbers (2-ct)
    • Froggie Jumps
    • Run back up the entire hill, doing 10 merkins at each turn.
  • Mosey to Parking Lot next to ball fields in a representation of what is sure to come in an incredible victory of the Bears over the Cowboys.
    • At the near end we will be the BEARS, so we will BEAR CRAWL 10 parking lines, do one Burpee to celebrate a First Down, and continue marching down the field (parking lot) at every line until the end. TOUCHDOWN! Do 7 Merkins.
    • Now we’re the COWBOYS!  BOO! HISS!!!!  Turn around and do the COWBOY WAHOO dance just less than 1 parking line. But the fearsome Bears D is TOO STRONG! NO FIRST DOWN! PUNT! Sprint to the end of the parking lot and we’re the BEARS again, marching down the field.  Rinse and Repeat from there.

MARY:
– Box Cutters (20, IC), E2K (20 each side, OYO), American Hammers (20, IC), X’s and O’s, BBSs (20, OYO… these are surprisingly hard after the X’s and O’s!!), Ring of Fire

COUNT-OFF & NAME-O-RAMA
9 strong, with Hooker also joining us at the end for a much-appreciated summary and update of Pinto’s condition.

CIRCLE OF TRUST/BOM:

“Advent” is Latin for “coming”, and this is a special time of year when we wait in anticipation to celebrate the birth of Jesus.  I always looked forward to the Advent Wreath tradition at church when I was growing up.  Our family would always volunteer to light one of the four candles at church, and each week, as we lit one more candle, the anticipation of the birth of Christ would increase, until Christmas Eve, when the Christmas candle would be lit in the middle, representing the light of God coming into the world.  The four candles represented:

  1. HOPE
  2. PEACE
  3. JOY
  4. LOVE

I feel we individually and as a Nation need these in our hearts now more than ever.  Hope. Peace. Joy. Love.

HOPE: Hope is being able to see that there is light despite all of the Darkness.

PEACE: Peace does not mean to be in a place where there is no noise, trouble, or hard work. It means to be in the midst of those things and still be calm in your heart.

JOY: It is the experiences, the great Triumphant joy of living to the fullest extent in which the real meaning of being alive is found.  And it is great to be alive!

LOVE: I fell in love with you because you loved me when I couldn’t love myself.

Finally, the Christ Candle.  Candles cast no shadow.   “God is Light.  In Him there is no Darkness at all.” John 1:5

MOLESKIN:
Prayers for Sparkler and his family as they approach the anniversary of their son’s passing.  In his honor, the Fake Gloom brothers submitted a new exercise, “Grady Corn”, to the nation F3, which was accepted.  Grady Corn is the “Candy Corn” exercise that Grady Pitstick, aka “Quikrete” brought to our workouts.

Prayers to Pinto for healing and comfort as he continues to courageously battle health issues. It’s been a tough year for our brother.
ANNOUNCEMENTS:
3rd F, 7 am this Saturday at the Truck Stop, with Fellowship and Faith gathering immediately after.  Please bring donations for the Veteran’s Wish List (see Mayberry’s post in Group Me) and a nominal monetary donation ($10 recommended) to cover the cost of breakfast, which will be provided.

Friday Fun with Finger Food

THE SCENE:  40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees baby arm circles. Short and sweet.
THA-THANG:
3 line run to the coupons  Front man drops off after 5 count and hits 3 burpees

  • Dora in 2s. Man at the base coupon curls, tri ext, squat press until 300 is hit. Top of stairs rotation between 25 American hammers, 25 flutter kicks,  25 BB sit-ups.
  • Mosey to sophomore hill
  • 10 burpees at base…bear crawl the hill….10 burpees at top.
  • 40 merkins corner 1. 30 merkins corner 2
  • Repeat.

MARY:
Welcome kindergarten cop!!!!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called into fellowship with our other believers. We are blesses to be with with such an authentic group of HIM’s. Be willing and ready to both serve and be served by your fellow F3 brothers. Holy Spirit lead, and in obedience to Christ serve one another.
MOLESKIN:
I had 20 examples that I could have named in ways my new brothers have effected my life and faith. Thankful for your presence in my life!.
ANNOUNCEMENTS:

White Winter Hymnal

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Farmer carry CMU to the can
  • Mosey to tennis court
  • Stretch it out

THA-THANG:
3 Supersets 5x through

  • 15 Double CMU Row, Crazy 8 curls, 12 Hi-Row
  • 10 curl and press, 20 OH Press, 20 Decline shoulder taps
  • 10 Thrusters, 20 Squats, 20 CMU step ups

MARY:
4 Burpees, 40 squats — Day 4 ✓
COUNT-OFF & NAME-O-RAMA
4 Bros
CIRCLE OF TRUST/BOM:
The group each shared battles with illness and specifically cancer that people in our circles are going through. BOM – was a story about my high school football coach drilling us into the dirt. When we were getting tired, he told us that we can’t quit and that he wanted to hear us yell back, “You can’t break me Coach!” Whenever I start breaking form or start getting tired, I try to remember that,  “You can’t break me!”
MOLESKIN:
Pentatonix was playing in the background as promised.
ANNOUNCEMENTS:
Convergence

Prayers for the Junk Family and Bartman’s co-worker.

Change of scenery helps

THE SCENE: 33 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in a circle and do hand claps, Merkins, rockettes, squats
THA-THANG:

mosey to the hockey rink with 1 CMU per 2 people.

Partner up. 1 does exercise while 2 does suicides to each line (5). At line do one burpee. Exercises are:

  • OH Press
  • curls
  • Swing clean and press
  • Tris
  • Rows

Mosey to side lot by road. Repeat but run to 3 cones for burpee suicides (50 yds long)

mosey to tennis courts, repeat with 3 suicide burpees

MARY:
20 seconds of flutters
COUNT-OFF & NAME-O-RAMA
14 pax. No tag for ADIDAS but he was there killing it!
CIRCLE OF TRUST/BOM:

Does choosing to lose come naturally to us? No way! Most of us struggle. We love to win, and we go to great lengths to avoid second place.

Think about it:

  • The Miss America Pageant has gotten creative with second place; they call it “first runner-up.” We all know it’s a euphemism for second.
  • How about first in line for the throne? Read some history books and see what happens to that guy. Second in line takes him out.

For most of us, second place isn’t easy because it means we are second to someone who beat us. Biblical love—choosing to be second—isn’t the default setting for many of us.

Consider all the debate surrounding Ephesians 5:22, which has been translated, “Wives, submit yourselves to your own husbands as you to do the Lord.” Did you know the word submit isn’t in the original Greek translation of Ephesians 5:22? It actually reads, “Wives, to your husbands as to the Lord.”

In fact, you have to back up a verse in the Greek in order to locate it. Ephesians 5:21 reads, “Submit to one another out of reverence for Christ.”

Husbands, submit to your wives. Wives, submit to your husbands out of reverence for Jesus.

What exactly does it mean to submit? Hupotasso is the Greek word. Upo means “under.” Taso means “place.” Its voice indicates a voluntary action. So quite literally, this passage explains how husbands and wives can voluntarily place themselves second inside their marriage.

It’s a different way. A powerful way. It’s the secret to make your marriage grow for a lifetime. Make yourself purposely second in your relationships.

MOLESKIN:
Nice work today by the PAX. Not much mumble chatter but if they were like me, they were trying to catch their breath.
ANNOUNCEMENTS:
3rd F, veterans home donations