F3 Knoxville

Arsenal Tabata 7/22/22

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toe Touch Sweeps on Sweep, Cherry Pickers 4ct x10,  Overhead Claps x 10, Front Claps x 10  , SSH’s x 11.34

THA-THANG:

CMU Tabata (A, B, A, B)

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkin , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

10 Count

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkins , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

COUNT-OFF & NAME-O-RAMA

Avocado, Bandit, Baby Weight, Butterfingers, Don J, Moses, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.  Being forced to work, and forced to do your best, will breed in you temperance, self control, diligence, strength of will, content, and a hundred other virtues which the idle will never know.

Charles Kingsley

ANNOUNCEMENTS:
7/23 Avocado Moving Day, 8/6 Work Day, 9/10 Beer Mile, September ? (Fontana Fun Float)

Crit Fishin’ – Give thought to your steps

THE SCENE: Stormy, low 70’s, fantastic lightning show with a drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Windmills
  • Hairy Rockettes
  • Tempo squats
  • Fence Steppers
  • Tempo merkins
  • Newton’s cradle

THA-THANG:
Went out back of the Senior Center for shelter from the lightning and got straight to work. Two teams, each with 12d20 and 5 cards of work.

Rules

  • Flip a card and complete it by performing the listed exercises. Each time a player completes a set, run a die to the cup. A card is complete when:
    • Every exercise has been performed
    • Every player has performed at least one set
    • All the dice are in the cup
  • Once the card is complete, grab the cup and roll all the dice into the box
    • For each 1, all players do five burpees
    • For each 20, bag the die – it is no longer required to complete a card.
    • Flip a new card and complete it as above.
  • A team wins when all their dice are bagged
  • When you finish all cards, go through them again, bottom to top with half the reps.

Every 4 minutes, when the horn sounds, stop what you are doing and hold a plank for 77 seconds.

Cards:

  • Heavy Squats (30)
  • OHP (25)
  • Good Mornings (25)
  • Lunges (10/side)
  • Curls (30)

 

  • Burpee Jumpovers (6)
  • One arm Rows (10/side)
  • Heavy Freddies (30 4-ct)
  • OHP (25)
  • Kettlebell Swings (25)

 

  • Crossover Merkins (8/side)
  • Blockees (6)
  • Kettlebell Swings (25)
  • Tricep Extensions (30)
  • Heavy LBCs (30)

 

  • Blockees (6)
  • OHP (25)
  • Curls (30)
  • Lunges (10/side)
  • Kettlebell swings (25)

 

  • Derkins (20)
  • Two arm rows (30)
  • OHP (25)
  • Kettle swings (25)
  • Good mornings (25)

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proverbs 14:15 – The simple believe anything, but the prudent give thought to their steps.

This verse has been speaking to me all week, and I think it has a pointed message for our time and place. Is it safe to say that we all struggle to regulate our intake of information? Worse yet, how do we process that information and integrate it into the way we understand the world? The first part of this verse points to a problem we all face. Being simple, we simply believe things we hear or read or see. Now, it’s obviously impossible to challenge every single bit of information we take in, but we know that sources like media and hearsay demand our scrutiny. This faculty, however, is fatiguing, and when we fail to limit our intake, eventually we will fall into undiscerning consumption. I think the second part of this verse offers us a powerful tool to help in this predicament.

If you are prudent, where is your attention directed? To your steps. One of the toughest things to deal with is the expectation we feel placed upon us to have a rock solid position on seriously tough moral questions. For example, today, individuals are expected to take a side on the legal nuances of abortion and gun control, the scientific validity of potential anthropogenic effects on the earth’s temperature, and the morality and wisdom of foreign interventions by our nation. Any one of these topics could occupy a person’s attention for a lifetime without reaching a clear and decisive position, but we feel a social pressure to take a hard line based on the random assortment of personal opinions and online articles that we happen to have encountered. This is a trap, and our proverb gives us a better approach. Don’t give your attention to solving the divine mystery, instead focus on the places where your actual or figurative feet have to step. Take that wad of information and ask some simple questions. “How would this affect what I do? How does that action align with my integrated world view?”

In my experience, this simplifies many problems. I don’t need to understand climate science to see that it is better to be a careful steward of the resources under my control. I don’t need to be a doctor to know that I need to practice sexual integrity and care for the vulnerable around me. I don’t need to be a lawyer to know that handling firearms must be done with a serious mind for the risks. Now, from time to time, each of us may encounter a moment when a particular topic becomes more real, and a hard decision will need to be made. But solving a real problem with real people is a much different process than the esoteric hypothesizing that is required to try and solve the problem in advance. With prayer and discernment, you can do your best to make the decision and then lean on God’s grace to make up the difference. Unlike the hypothetical, it has a beginning and an end. By reducing the problem to the real, often people who may disagree about the hypothetical find themselves aligned on many points.
MOLESKIN:
I think we made it through 6 or 7 cards, to have a reasonable chance of getting all 12 dice, you probably need to complete 50…

Have to try this one again when we can run laps instead of planking.
ANNOUNCEMENTS:
Aug. 6 family workout @ 8am, also work day at cerebral palsy center in knoxville. Pool party at Borg’s to follow family workout. Equalizer is doing a family workout July 30th.

Stranger Things in the Upside Down

THE SCENE: A muggy 73 with ominous silent heat lightening in the distance.

F3 WELCOME & DISCLAIMER: Properly administered.

WARM-O-RAMA:

  • SSH x11
  • Knox Cherry Pickers x11
  • Tempo Merk x11
  • Tempo Sq. x11
  • Shoulder Burn x11
    • Little Baby Arm Circles x11
    • RLBAC x11
    • Seal Claps x11
    • OH Claps x11
    • Chatty Cherry Pickers x10 (Dangit.)
  • Mtn Climbers x11

Mosey!

THA-THANG:

11s on Mr. Hill. Russian Twists (Yes, I know. They just go with my theme, ok!) at the bottom. Squats at the top.

Mosey to the clubhouse.

Ascending Testicles …What? I got it from the Exicon 😉 – Cousin of Balls to the Wall. 10 Derkins with feet on the wall at 15 degree position. 10 Derkins 45 degree position. Walk up to full BTTW pose. Hold for 10 count. Rest with 1 Minute People’s Chair. Rinse and Repeat.

Mosey!

Stadium 11s – 10 Derkins at the bottom. Jim Hopper to the top. 1 BBS at the top. 0 Derkins at the bottom. Jim Hopper to the top. 2 BBS at the top. …etc.

Back to the Wall for one more People’s Chair and one more BTTW.

MARY:
Circle Merkins up to 3 and back down with various claps, one arms (nice Wingman!), etc. Finished with dealers choice. 11 LBCs and 11 Heel Touches.

CIRCLE OF TRUST/BOM:
Stranger Things that Lie Beneath the Surface

In Stranger Things, there are these monsters lurking in the Upside Down. Most people aren’t aware of how they are affecting the town and people.

Moses was a Hebrew. Yet, he was raised by Pharaoh’s daughter. He didn’t actually FIT anywhere. Think about the identity crisis that must have been going on inside.

Exodus 2:11-15 “One day after Moses had grown up, he went out to his people and saw their forced labor. He saw an Egyptian beating a Hebrew, one of his own people. 12 He looked this way and that, and seeing no one he killed the Egyptian and hid him in the sand. 13 When he went out the next day, he saw two Hebrews fighting, and he said to the one who was in the wrong, “Why do you strike your fellow Hebrew?” 14 He answered, “Who made you a ruler and judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid and thought, “Surely the thing is known.” 15 When Pharaoh heard of it, he sought to kill Moses. So Moses fled from Pharaoh. He settled in the land of Midian”

Moses clearly reacted in this situation and didn’t even think much about how wrong it was until he was exposed. It’s obvious Moses had things lurking on the inside. How did Moses transform from this incredibly rash, reactive guy with such violent outbursts into the great leader of Israel? He spent REGULAR time encountering God.

These encounters with God were the basis of his entire leadership. H sought God’s council on everything. Left to himself, Moses would have been reactive and controlled by what lies under the surface. Instead, he led out of GOD’s wisdom.

Everyone has Stranger Things lurking under the surface. Past hurts that cause us to react. Secret Sins in our past or present that we’re anxious to keep covered up. Temptations that we’d never want someone to know we struggle with. Thought patterns that are negative, unhealthy, or shameful. Being Anxious, Reactive, and Fearful.

Regular Solitude with God helps us to be non-anxious, non-reactive, challenging presence.

Don’t live in the Upside Down. 

Moleskin:
Prayers for Olive Oyl on the DL, Skeletor traveling, and our guys that are out right now.

ANNOUNCEMENTS:
2nd F event at Shakira’s coffee shop, Coffee Whipped at 8am on July 30.
Aug 6 work day at the Cerebral Palsy Center in Knoxville.

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer

Wise and Shine Murderous Block Bunnies

THE SCENE: Gloomy and Moist. The Warm-O-Rama fired up the sauna for Tha-Thing. There was some lighting far to the North but not enough to cause concern.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x15 4ct ic

Windmill x10 4ct ic

Plank toe touches x10 4ct ic

THA-THANG:

Pax grab their blocks and mosey to the baseball practice outfield where we met Dora again!  We got to work with the “Wake Up Happy” playlist for background.

P1:       Murder Bunny to marker, do 5 Plank Jacks, then OH Carry CMU back. Flapjack

P2:       CMU Thrusters x200

Imperial Walkers x150

Austin Ass-kickers x200

Blockies x100 -Avacado/Walt may have made it this far. The Q was too winded to tell.

<<6:08am Plank till P1 rep complete (For future revise to continue till P1 complete)>>

 

MARY:

Flutter Kicks x10 4ct ic

Hold Leg lift 30 seconds

LBC x20 OYO

Cherry Pickers x10 4ct ic

Q-had 2 minutes remaining. We finished hard with Merkins / Plank OYO & star gazers

COUNT-OFF & NAME-O-RAMA


CIRCLE OF TRUST / BOM: Wisdom is in the work and in accepting feedback. I am learning that if I start my day the hard way the rest of the day goes way better. I am grateful for a brotherhood in the gloom.

MOLESKIN:

PROVERBS 9 – NIV

1 Wisdom has built her house; she has carved its seven columns.

2 She has prepared a great banquet, mixed the wines, and set the table.

3 She has sent her servants to invite everyone to come. She calls out from the heights overlooking the city.

4 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

5 “Come, eat my food, and drink the wine I have mixed.

6 Leave your simple ways behind, and begin to live; learn to use good judgment.”

7Anyone who rebukes a mocker will get an insult in return. Anyone who corrects the wicked will get hurt.

8 So don’t bother correcting mockers; they will only hate you. But correct the wise, and they will love you.

9 Instruct the wise, and they will be even wiser. Teach the righteous, and they will learn even more.

10 Fear of the Lord is the foundation of wisdom. Knowledge of the Holy One results in good judgment.

11 Wisdom will multiply your days and add years to your life.

12 If you become wise, you will be the one to benefit. If you scorn wisdom, you will be the one to suffer.

 

Folly Calls for a Hearing

13 The woman named Folly is brash. She is ignorant and doesn’t know it.

14 She sits in her doorway on the heights overlooking the city.

15 She calls out to men going by who are minding their own business.

16 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

17 “Stolen water is refreshing; food eaten in secret tastes the best!”

 

ANNOUNCEMENTS:

July 30th Flag Handoff. bomb-shelter will meet with Arsenal for beatdown.

August 6th Cerebral Palsy Center work day starting @ 7am

September 10th Beer Mile @ Moses’