F3 Knoxville

Fat Kid Brings the Pi to the Asylum

THE SCENE: Chilly Tuesday Spring Break morning.

F3 WELCOME & DISCLAIMER: Done and done effectively 

WARM-O-RAMA:

Standard Blindside warm-up

THA-THANG:

Start by making our way up Route 66 with the following exercises & reps at each light pole:

  • 3 Imperial Squat Walkers (each squat equals 1)
  • 1 Burpee
  • 4 Merkins
  • 1 Burpee
  • 5 Squats
  • 9 CDD
  • 2 Shoulder Taps (2 count)
  • 6 BBS
  • 5 Squats
  • 3 Imperial Squat Walkers (each squat equals 1)
  • 6 BBS
  • 8 SSH (2 count)
  • 9 CDD
  • 7 Flutter Kicks (2 count)
  • 9 CDD

Dora at the Coliseum: Partner up, one does reps, one runs a lap

  • 314 SSH (single count)
  • 159 BBS
  • 265 Merkins
  • 368 Squats 

Mosey back to the AO for “How much pi did you have?” 

Set – 3 burpees, 1 merkin, 4 squats, 1 merkin (3.141), run down to other end of the parking lot and back, drop last exercise for next set

  1. One Set then run around the circle to wear off the pie
  2. Two sets – because you know you will eat a second piece, then run
  3. Three sets – because my five kids always want three pieces of pie, then run

MARY:

Freddie Mercurys IC x 15 | Flutter Kicks IC x 15 | Georgia Cheerleaders IC x 10, single leg IC x 5 each leg

COUNT-OFF & NAME-O-RAMA

3 HIMs, 0 FNGs

CIRCLE OF TRUST/BOM:

Pi is an irrational number. The first day of Spring Break, I was irrationally upset at my 5 kids being home alone with them all day. As fathers, we have to be patient, especially in situations that are out of the normal or off the routine (like Spring Break). 

PRAYER REQUESTS:

Prayers for Matlock’s father and the issues with insurance and his therapy.

Heavy. Spring Break. Surprise.

it was colD

Bookman warmed up the PAX while I dooddled on the Bermuda Triangle

CIRCUIT: Overhead press, lunge, box cutters, suitcase carry, goblet squat—all with your trusty CMU

BREAK: Bench press, tricep work, calf raises

Do both of these twice

7s: PullUps & Step Ups

Recover

 

Scott Galloway defines masculinity as “Garnering strengths and skills such that you can protect and advocate for others”

 

 

We love CMUs

THE SCENE: Colder than crap for March 13th.  34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders:  LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.

  • 30 CMU Thrusters, 30 CMU Swings, and 5 Burpees
  • 20 CMU Thrusters, 20 CMU Swings, and 5 Burpees
  • 10 CMU Thrusters, 10 CMU Swings, and 5 Burpees
  • Run approximately 200 meters
  • 5 CMU Thrusters, 5 CMU Sumo High Pulls
  • Run approximately 200 meters
  • 10 CMU Goblet Squats, 10 CMU Sumo High Pulls, 5 Burpees
  • 20 CMU Goblet Squats, 20 CMU Sumo High Pulls, 5 Burpees
  • 30 CMU Goblet Squats, 30 CMU Sumo High Pulls, 5 Burpees
  • 15 CMU Thrusters, 15 CMU Goblet Squats, 5 Burpees
  • 30 CMU Thrusters, 30 CMU Goblet Squats, 5 Burpees
  • Run approximately 200 meters
  • 2:00 Minutes of CMU Curls
  • 1:00 Minute of Monkey Humpers in honor of Curious George

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future

Faith, Hope, and Love is a repeated theme in Scripture.

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us.  6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”

MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports.  Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3.  RAMPART will be bombing other AOs this week starting with Big Ball.

Basic Bros

THE SCENE: A weirdly warmer 40 degrees, started misting at the end
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Windmills (not Rockettes)
Rockettes
Gradycorns
Mosey on to “the bathhouse”
THA-THANG:
Partner up for a good ol’ fashioned DORA, running around Stonehenge each turn

    • 200 Merkins
    • 200 Squats
    • 200 LBCs
    • 200 Dips
    • 200 Lunges left + right = 1 rep

Mosey to the rockpile, the real one

25 reps of each exercise below, running around the Bearmuda Triangle between

Burpees
Overhead Press
Merkins
Big boy situps
Squats

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
When things get crazy or complicated, remember the basics in life.
MOLESKIN:
Safe and happy travels, enjoy Spring Break with the family
ANNOUNCEMENTS:
Open Q this Wednesday! Prep work today at 5pm, Painting Saturday for Cardinal’s wife, EFHR 4/14 -> Sign on Up, Hardship Hill on it’s way Memorial Day

JUCO March Metric UvU

THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:

Line up at 1st line
Start the timer.  We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Great work 7 HIMS + a runner:

Log your scores here: Form

CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives in me
and the life I now live in the flesh I live by faith in the Son of God who loved me and gave His life for me.

From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something.  This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success

Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?

It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it

It would be safer to not go on that missions trip.

It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open.  Build your escape from Haw Ridge teams.  Painting Cardinal’s widow’s house Saturday