F3 Knoxville

Light Wintry Mix at The Equalizer

SCENE: Not too hot, not too cold.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the flag pole. Partner up for DORA. Partner A runs CCW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.

  • 100 Incline Merkins
  • 200 4Ct Imperial Walkers
  • 300 4Ct StepUps

Sevens – Dry Docks at Play Ground. Squats at Bath House.

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Listening and Doing – James 1:19-27

Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness[h] God desires. So get rid of all the filth and evil in your lives, and humbly accept the word God has planted in your hearts, for it has the power to save your souls.

But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves. For if you listen to the word and don’t obey, it is like glancing at your face in a mirror. You see yourself, walk away, and forget what you look like. But if you look carefully into the perfect law that sets you free, and if you do what it says and don’t forget what you heard, then God will bless you for doing it.

If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

Simple…. beatdown

THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given  to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:
10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins

THA-THANG:   The PAX each picked a station.. complete the workout,  then run a lap around senior center then move to next station

  • Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle,  10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
  • Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers,  4 merkins, 4 commando
  • Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges,  max pull-ups, max leg raises, 40 burpees with jump knees tuck.
  • Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
  • Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
  • Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches,  modified V-ups, hundreds.

MARY:

Move to the beat. Stop drop roll.  Did SSH until you heard stop=plank hold,  drop=merkin, roll= roll

Box cutters, Awkward turtles, Flutter kicks.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV

Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV

Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12

MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.

  1. Just remember that God is our living hope.. and is building a place for us to have eternal bliss..  so while we are waiting,  remember he gave us his spirit to give us some kind of comfort and keep hope burning.
    ANNOUNCEMENTS:
    . Q101 On Saturday at the project DM Mathlete

. Hike on Friday  DM Slappy

. VQ week Feb 11th

Tabata Refresh

I copied this Q and BOM from a previous BB in June of 2021. I fully intend to only recycle Q’s and BOMs this year! Yes, I am going to take other people’s.

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS
  • Tabata 8 (from the hip this time, not last)
    • Hangs and Merkins

MARY:
Broga – Stretch those hips & glutes out (we’ve not made any improvement on this)
COUNT-OFF & NAME-O-RAMA
Four Horsemen – Lucky 11 today
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers! <- This is not relevant lol

Enemies – So Far As It Is Up To You

THE SCENE: Post rain but a not too cold 43 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5 

Tempo merkins x 10 

Tempo squats x 10

Mountain Climbers (4 count) x 15 

THA-THANG:

Mosey to the coupon pile

  • 1 block for every 2 HIMS
  • Circle up, shoulder to shoulder, facing outward and on your 6, pass the block to clockwise for approximately 1 minute. 
  • At the break, those with the blocks do bench presses. Those without do squats for approximately 30-45 seconds
  • Circle up, pass the block to counterclockwise for approximately 1 minute.
  • At the break, if you did bench press last time, do squats and vice versa. (1 round complete)
  • 2 rounds completed

Mosey to the large parking lot between the coupon pile and the flag

Parking lot suicides 

At each line:

  • 5 head, shoulders knees and toes with merkin (modified to 3 after 2 rounds)
  • 10 monkey humpers
  • 5 get ups 

Mosey to the flag

CIRCLE OF TRUST/BOM:

Sometimes when we are facing an enemy, our effort to do right feels like we are just passing a coupon around in a circle, not building anything. Sometimes it feels like heads, shoulders knees and toes…lots of motion but no movement.

I became a Christian when I was 26. For 16 years, I enjoyed life without enemies…not a single one. That peace was broken recently and it has been the single biggest challenge of my faith to date. Maybe it was Satan attacking me or maybe it was providential that I should prepare for it but I taught a class at church about ‘Dealing With Enemies.’

The key to dealing with any challenge, including an enemy is Romans 12:18 – If possible, so far as it depends on you, be at peace with all men. This takes away the excuse of what they have done to you or how they react or ignore your efforts to reconcile. I simplified that to myself as ‘I can’t say anything or do anything that would keep me from asking them to have a Bible study in the next breath.’ This is ultimately handling the situation in a way that is beyond reproach.  

In context, vs 18 is surrounded by additional guidance: Romans 12:​​14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice, and weep with those who weep. 16 Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. 17 Never pay back evil for evil to anyone. Respect what is right in the sight of all men. 18 If possible, so far as it depends on you, be at peace with all men. 19 Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. 20 “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good.

Be beyond reproach.

What are you gambling on in your life

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This was a brief warmup, only a couple of minutes and we got moving to avoid the cold/wind.
THA-THANG:
The entire workout was performed under the cover near the school entrance close to the baseball field.
We used workout dice, two with exercises and one with reps or time limits.
WE would roll all three, and do the two exercises by the number of reps or time rolled.  At one point we rolled 90 second intervals 4 times in a row, and the workout was way more challenging than anticipated

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What are we gambling with in our lives?  The entire workout was left to chance with the dice.  We are taking some of those same chances with health, jobs, relationships, etc.  Don’t be passive, take ownership of these, and make it happen, don’t wait.
MOLESKIN:
I made a Dr’s appt that I have been putting off for a very long time.
ANNOUNCEMENTS:
Cardinal’s memorial workout this Saturday