F3 Knoxville

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey

THA-THANG:

  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

MARY: 
Part of the Q
COUNT-OFF & NAME-O-RAMA

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster

CIRCLE OF TRUST/BOM:

There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”

MOLESKIN:

Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!
ANNOUNCEMENTS:

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8

Tabata Tuesday @The Project

THE SCENE: muggy but not the rain we could have had – perfect for F3 workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherrypickers – SSH – Arm Circles – Tempo Squats – Tempo Merkins – Mosey over to Playground

THA-THANG:  (“A String of 3 Pearls…”)

3 sets of Playground Pull-ups (10) Alternating w/Parallel Bar Dips (10)

Mosey over to Outdoor Amphitheater for 3 Cycles of Tabatas (20s ON/10s OFF)

  • Cycle 1 – 8 sets of High Knees Running in Place
  • 30s Recover
  • Cycle 2 – 8 sets of Squats (or Lunges)
  • 30s Recover
  • Cycle 3 – 8 sets of BBS (or LBC)
  • 30s Recover

Move to Other Stage of Amphitheater for

11’s of Box Jump/Step Up on Stage + Bernie Up Hill to Platform for Burpees.

MARY:
NONE FOR TIME

COUNT-OFF & NAME-O-RAMA
Good job, Erector and Chaco. It would have lonely there without you guys…

CIRCLE OF TRUST/BOM:
MOLESKIN:
 ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Dash

THE SCENE:  74 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – IC
Windmill – IC
Motivators (brought this one back from a post in St. Louis)
Tempo Squats – IC
Tempo Merkins – IC
Leg stretches OYO

THA-THANG:

Mosey to the track for Hundred Yard DASHes:

Set a recurring timer for 1-minute intervals.

DASH 100 meters.  Upon arriving at the mark, begin exercise (called by Q) and continue until the timer sounds (every minute, on-the-minute).  When the timer sounds, DASH again to the next mark and perform the next exercise (called by Q).  Repeat for 4 laps.

Example:  Lap 1
0-1:00 – DASH to 100 meters and perform hand-release merkins until timer sounds
1:01-2:00 – DASH to 200 meters and perform flutter kicks until timer sounds
2:01-3:00 – DASH to 300 meters and perform Carolina dry docks until timer sounds
3:01-4:00 – DASH to 400 meters and hold plank

Repeat (changing exercises) for Laps 2-4

Lap 2: Wide-arm merkins, Dollys, scorpion dry docks, side crunch (one side)
Lap 3: Diamond merkin, LBFC (flutter crunch), peter parkers, side crunch (other side)
Lap 4: merkins, War Hammer (BBS + 4 AH), shoulder taps, low plank

Mosey to the parking lot for Cone Battle

8 cones set out – 4 standing (“up”) and 4 tipped on their side (“down”).  Divide into two teams; Team Up and Team Down.  Goal of each team is to get all 8 cones either up or down.  Perform exercise and DASH to a cone, placing it up – or knocking it down.  Continue until one team gets all cones simultaneously up or down – call out when completed.  Stop at 3 minutes, if not completed.

Round 1: 10 BBS
Round 2: 3 HRBs
Switch to 1-minute intervals
Round 3: 5 Sumo Squat
Round 4: Lunges
Round 5: LBCs
Round 6: No exercise, just DASH

MARY:

Squeaky Bed Dolly (when your legs open, crunch and push your hands between your legs)
Superman/Merkin Intervals

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, we buried my grandmother – Edith Otten.  At her funeral, my mother shared many fond memories and spoke of the legacy that her mother passed down to her.  She also read from the Psalms;

Psalm 39:4-5

“Lord, remind me how brief my time on earth will be.

Remind me that my days are numbered—

how fleeting my life is.

You have made my life no longer than the width of my hand.

My entire lifetime is just a moment to you;

at best, each of us is but a breath.”

 

Seneca the Younger was a citizen of ancient Rome – a philosopher, a statesman, and an advisor to emperor Nero.  According to legend, he corresponded with Paul the Apostle.  Some early Christian writers, such as Martin of Braga, were influenced by his philosophies.  Among Seneca’s many known works is “De Brevitate Vitae” – The Shortness of Life.  This stoic work contains many nuggets of wisdom, including;

“It’s not that we have a short time to live, but that we waste a lot of it.”

 

Psalm 90 is unique among the Psalms; in that it is the only Psalm attributed to Moses.  Verse 12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

 

Someday there will be a headstone with your name on it.  It will have the date you were born and the date that you died.  In between those dates, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  Are you doing your utmost to use your precious few years wisely?

What bad habits do you need to put to death?

What good habits do you need to cultivate into your life?

What hatchets need buried?

What relationships need investment?

Lord, teach us to number our days carefully – not so that we would fear death, but rather that we would be encouraged to live life well!

MOLESKIN:
ANNOUNCEMENTS:
Independence Day Parade

CMU Thieves

THE SCENE: 72°F. Apx 1000%RH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Crabettes x15 IC
Mtn Parkers x15 IC
Imperial Squat Walkers x15 IC
Grab some CMUs!
20x hop over CMU (side to side) OYO
20x hop over CMU (front to back) OYO
10x Merky-Derky OYO (Hands on CMU, Merkin, bear crawl forward until feet on CMU, Derkin, crawl bear back. That’s 1)

THA-THANG:
Leapfrog run with CMUs:
Split into two groups.
First group stays put and does exercise.
Second group runs about 100 yards, stops, and does exericse.
First group catches up and runs about 100 yards beyond, stops, and does exercise. R&R for a bit more than a mile.
Each group does each exercise for 2 stops, then switches to the next exercise:
Curls
Overhead Press
Bent Over Rows
Tricep Extension
Upright Rows

Finished up near the playground… Doubtfire wanted to play, so we moseyed in for 25 box jumps OYO before returning the CMUs to the AO

MARY:
Does this have a name? Whatever it is, we did 10 of them:
From BBS position, hold CMU with straight arms, bring it down and touch the ground above your head.
In one smooth motion, bring it back up, out past your knees, and rise to a standing position, then back down.
Cash out with about 25 Merkins

COUNT-OFF & NAME-O-RAMA
Just four PAX today… One on Q and 3 that forgot to check the Q schedule and found themselves at a Waxjob beatdown.
CIRCLE OF TRUST/BOM:
During today’s Q, there were times of just standing still, doing work, while others cruised on by. Life can seem like that sometimes. You seem stuck in one spot, not making progress no matter how hard you work, while others seem to be moving at a rapid pace. In those times, be patient. Wait on God. Keep doing the last thing He told you to do. When it’s His time, He’ll move you.
MOLESKIN:
We definitely looked the part of Asylum inmates today, stealing CMUs one at a time and running off with them…
ANNOUNCEMENTS:
Farragut Independence Day Parade on the 4th… Come out and put the EH on some sad clowns!