F3 Knoxville

April Showers

THE SCENE Cold Wet Rainy and Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop 25X

Tempo Squats

Switch foot x20

High Knees/50% sprint

High Skips/50% sprint

100% sprint
THA-THANG:
Find a battle buddy

Wheel barrel 15 steps on hands/10 derkins/switch until you reach the other side

10 merkins/10 mountain climbers/50% back

Bear crawl/Broad jump/half way switch with partner to the other side

10 merkins/10 mountain climbers/50% back

Man Carry/Fireman Carry/Lunge to halfway and switch.

10 merkins/10 mountain climbers/50% back

Catch the Fox (no one did)

Mosey to the Pavilion.

15 pull ups/15 dips/15 derkins/ Partner side straddle hop until complete and switch

Mosey to playground

15 box jumps/15 dips/15 derkins/Partner big boy sit ups until complete and switch

Mosey to the hill

Partner does merkins/Partner runs to top and does 10 merkins switch until you hit 100

Mosey to the top of cardiac/Partner big boy/ Partner run to bottom and do 10 merkins and switch

Mosey to bottom of cardiac/Hug partner and tell him Jesus loves you.

10 burbees and run to the top and back to AO

Cash out with American hammers and count it off

COUNT-OFF & NAME-O-RAMA
28 men no FNGs
CIRCLE OF TRUST/BOM:
We get the opportunity to wake up everyday to die to self, serve others and put others first and you last.  Get comfortable with being uncomfortable.

The Lone Runner :(

One comment

THE SCENE: 39 and rainy

THA-THANG:
Run around the park

COUNT-OFF & NAME-O-RAMA
1 – me.

Honorable mention to Swirlie even though he left to hit the weights.

MOLESKIN:
As I plodded along by myself on this cold wet morning I began to envision all the ways to publicly embarrass my fellow PAX who fartsacked this soggy day.  My initial thoughts were about how the PAX are constantly complaining about needing a break on longer mosesys, or always gasping for breath after less than a mile run.  I was confused as to why they wouldn’t want to get better.  And I was frustrated about being in the gloom alone.

However, as I ran God changed my thoughts.  I began to think of how Jesus must have felt preaching, teaching, and talking to people about how He was God’s son, sent down from heaven to save our souls.  He met with people who were ostracized from society, tax collectors, prostitutes, lepers, and yet these are the people He chose to associate with and help.  He loved those who were discarded, like the poor, weak, lame, and children.  He also faced resistance at every turn from the people who were unbelievers, and especially the pharisees and lawyers who wanted him prosecuted.  Yet, He still continued to push on with the message of salvation.  He carried the burden on the cross, and He just kept going.

I wondered if He ever got frustrated or angry.  You know where maybe He just wanted to reach out and backhand the unbelievers and naysayers.  Or grab them by the face and yell, “HOW DO YOU NOT GET THIS?  I AM HERE TO SAVE YOU!”

The answer was soon easily clear. When Jesus met with folks who “didn’t get it”, He didn’t get upset with them, punish them or ridicule them.  Instead He grieved for them.  (Mark 3:5.)  And even when they didn’t believe, He encouraged them to have just a little faith.  (Matthew 17:20).  He also realized that He couldn’t do it alone, so He sought counsel with God through prayer.  (Matthew 26:36-39, Luke 11:1, Mark 14:32, Luke 6:12, Luke 18:1, Matthew 19:13-15, Luke 9:28, Luke 3:21, Mark 1:35….well you get the point.)   Finally, He made His message clear, and He straight up told people that the only way to know God was through knowing Him. (John 14:6).

While there are many things in this world we do not understand, especially the actions of others, our job is not to condemn, punish, or ridicule them.  Our job is to walk with them in love, laughter, sadness, or whatever we call life.  The end goal is that in walking with them, hopefully they will come to know Jesus.

Isn’t it strange how He can take a solo run on a rainy Monday morning and put a little perspective in it?

What’s Tabata With You?

THE SCENE: 42 and raining… Basically the very definition of gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Q accidentally locked his keys in the car while attempting to unload equipment, causing slight delay in getting started. Therefore disclaimer was given during the first exercise…

SSH xDisclaimer
Windmills x15 IC
AGT x6 IC
LBAC x20 each way IC
Calfkiller (20 calf raise OYO, 25% run to other curb, 20 calf, 50% run, 20, 75%, 20, AYG, 20)

Mosey to a dry spot to continue warmup:
5x SuperWorm (Inchworm all the way out to full extension flat on the ground, 5 Supermans, Merkin and inchworm up)
10x 4ct Travoltas IC each side

THA-THANG:
Mosey on to the courtyard for Roll Your Own tabata.
Roll the exercise die and do 4 sets of 20s with 10s rest in between.
Best of my recollection, we had:
-Bicycles
-Star Jacks
-Crab Toe Touches
-Merkins
-Squat Jumps
-Bicycles again!
-Butt Kickers
-Burpees
-Star Jacks again! (time up after 2 sets though)

MARY:
None today, although the Bicycles hit the abs pretty well.
COUNT-OFF & NAME-O-RAMA
Only 3 PAX braved the gloom this morning.
CIRCLE OF TRUST/BOM:
Nobody got up this morning at 5:00 and decided to get out in the gloom and get better. That decision was made yesterday (or earlier!), long before the required time of action. That principle holds true in most areas of life. Make your decision ahead of time, and follow-through is that much easier when it comes time for action.
MOLESKIN:
Piece of advice for anyone who leaves keys in your car during a beatdown: Get a magnetic key holder for about tree fiddy and keep a spare somewhere in the undercarriage.
ANNOUNCEMENTS:
Hardship Hill OCR May 19th! Pray for Booster’s friend JJ (lingering surgery complications) and three of Snaggletooth’s friends to strengthen marriages.

Tabata Together

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

    • Horizontal Gators
    • 4 Corners jump around CMU
    • Hip Hop shoulders
    • Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

  • Toe taps on CMU
  • Plank Hand Walk over CMU
  • Jump Squat High Knees
  • Crab Hip Thrusts
  • Lizard Hops
  • Plank walk feet over CMU
  • Mosey (jog quarter mile)
  • Crab Kicks
  • Inch worm
  • Plank, elbow to hands
  • Down Dog, alternating hand to foot
  • Sit, shoulder press CMU
  • Mosey (jog quarter mile)
  • Frog Burpees
  • Plank Jacks
  • Supermans
  • V-sits left, middle, right, knee to chest
  • Run in Place, alternating hands to knees and toes
  • CMU Clean & Jerk
  • Could have done 2 to 3 more exercises

MARY:

    • Face down, extend legs and arms hold core off ground
    • Supermans
    • Crab Hip Thrusts
    • Side plank Hip Thrusts
    • On back, ball up to extension
    • Hollow Rocks
    • Hello Dollys

    COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.

  • CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS:

Harry Hood

THE SCENE: Chilly and Wet

WARM-O-RAMA:
SSH x 30 IC

Short mosey

Merkins IC 10

Mike Fphelps

THA-THANG:
Hand release merkins x 30

American hammers x 30 4ct

Run 2 laps

Ranger merkins x 30

E2K- 15 each side

Hand release burpees x 30

Outlaws 15 each direction

Oyo (30 reps of whatever you want hunk)

Drydocks x 30

Between each exercise there is a run to the midline

 

Mosey to Electric cowboy

Sprints and Swims x2

Calf raises and wall sits x2

Helped Tank pitch a tent

Mosey to concrete bench

11s

Squats and Box Jumps

MARY:
Flutter Kicks IC x 50
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I asked a friend who lives in Jamaica if he wanted to share something with us. This what he told me.

I was shot in 1979. I had three kids. They were six, four, and two. I was looking at death’s door after being shot, and Jamaica was certainly worse back then. While waiting to die in the hospital I asked God to keep me alive until my girls were 15 and 12, and until my boy was 13. This is the point where they could stand for themselves. I was in the hospital for 18 months before I was sent to the infirmary. While in the infirmary, I did not see my kids for many years. One day, I was at the gate. At the gate, I saw my children at the age I prayed for. I say all of this to show that we must have faith in God. In everything He will work things out for us if we put our trust in Him. Blessed Love

Psalms 85. 10-13

Love and faithfulness meet together;
    righteousness and peace kiss each other.
 Faithfulness springs forth from the earth,
    and righteousness looks down from heaven.
 The Lord will indeed give what is good,
    and our land will yield its harvest.
 Righteousness goes before him
    and prepares the way for his steps.

 

MOLESKIN:
Happy birthday Sparky
ANNOUNCEMENTS:
Hardship Hill…. Get on it u filthy animals