F3 Knoxville

Go 4th and Be Godly – There Is No “Try”

THE SCENE: 60’s. A little damp ground.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:

May the 4th be with you. In honor of Star Wars day, today we will be doing themed exercises. Some you know, some you might know, & some you might even be surprised Pool Boy is leading…

Cantina Night Club (Moroccan Night Club)
Cloud City Rocking Chair (Tennessee Rocking Chair)
Little Princess Leia’s (Little Mermaids)
Chewbacca Humpers (Monkey Humpers)
Hans Solo Release Merkins (Hand-release merkins)
Rebel Squadron Run (Falling Indian Run) past the track to the Cheatsheet merkin parking lot past the track. Do Chewbacca Humpers while we pass then fall in when 6 passes you.

THA-THANG:

11’s:
Imperial Squat Walkers
Lunge between 2 parking spaces
Hans Solo Release Merkins
Lunge between 2 parking spaces (Bear Crawl optional)
Mosey to Coruscant Manufacturing Unit (CMU) pile

Death Star – A routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps. Exercise complete when all 52 cards have been flipped:

Spades – Parking Space Light Speed Suicides
Hearts – Run down to the curb and back each
Clubs – Heavy Core (PAX drawing the two cards picks
Diamond- Hans Solo Relase Merkins
Additional stuff we didn’t have time for: R2D2 & C-3PO  (aka Dora)-
Partner exercises except each round your partner start with 1 Cloud City Rocking Chair
100 Chewbacca Humpers
200 Tie Fighters (100 each way)
300 Imperial Walkers
Mosey to the Rebel Base (Shovel Flag):

MARY:
Light Saber Game for Dealer’s Choice.
Except Yoda Jacks

COUNT-OFF & NAME-O-RAMA
11 Jedi Knights
CIRCLE OF TRUST/BOM:

Do or do not, there is no try. Yoda says this and in some ways this is true & others not. But what I think Yoda means is what I’ll sum up in a different way:

God doesn’t expect more of us than we can do. Pause & think about that. He only expects what we’re capable of. But as we all know- & the past few weeks of study & rest I’ve done (legit or not, it’s a decision I made), I chose to do that.  You chose to get out here today & workout. Others chose to be on a business trip out of town, preparing for new life changes, or simply to stay at home. But you did it- you came here.

So now consider this:
“Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
Have you heard the phrase ‘should implies can’? It’s simple yet profound. It’s similar to ‘do or do not, there is no try.’ If you should do something, it means you can. But even that is only what God has given us the ability to do. Today we got some bodily training on Star Wars day. But each new day, whether it’s Cinco de Mayo tomorrow, or another day 20 years from now or after this life, if we are disciplining ourselves for the purpose of godliness, it will have value now & forevermore.

MOLESKIN:
Mandolin is back! Prayed for Mandolin, Long Noodle’s wife and him, Dumpster Dive traveling and Waxjob’s adoption & financial court stuff. Good to be back after studying for and taking the PE Exam. Hilarious commentary from Dumpster Dive (especially during prayer requests) today – great mumblechatter and had a lot of fun.
ANNOUNCEMENTS:
CSAUP Escape from Haw Ridge this Friday 9pm-midnight! See Slack for details. Shamrock Flag handoff May 15.

JUCOtop Stargazers

THE SCENE: 66°, Dry and wonderful

F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Reach for the stars, let it hang, Cherry Pickers, some other stuff.  Booster mentioned doing stargazers, so we headed to the top of Juco to try it out.  Campus is too bright.
THA-THANG:
Grabbed some rocks after doing 25 dips.  Carried them to the base of Jucomajaro.  Did a min of exercise followed by a sprint up 2 lines, carrying our rock.

  • 1 min of burpees
  • 1 min of Imperial Walkers (It is May the Fourth)
  • 1 min of BBS
  • 1 min of Squats
  • 1 min of plank
  • 1 min of Flutter kicks
  • 1 min of Superman

Made the summit where we had a ring of fire, starting at 4 merkins.

Then we got 3.5 seconds of stargazers before we did some Hello Dolly.  Too many clouds to see stars anyway.

Stone Jenga was played.  We held Al Gore while building a pile of rocks.  We got to 7 rocks before it fell so 10-7=3… 3 burpees.  Well done.  Mosey back to return our rocks, do more dips, bear crawl across the street and back, 10 Dirkens, Duck walk to curb and 20 calf raises.

MARY:
Hello Dolly, Freddie Murcury, Superman and 10 Regular, 10 Wide and 10 Diamond merkins
CIRCLE OF TRUST/BOM:
Psalm 18:  I love you, Oh Lord, My Strength

Looked at making sure the Lord is our strength, our deliverer and our Rock.   David, leading the victorious army didn’t find his strength in his self but from the Lord.  Make sure Jesus is the foundation of your strength.

Be praying for our F3 brothers we miss due to injury.  Especially Survivor, Spotter, 5k, Gump and others.

ANNOUNCEMENTS:
CSAUP at Haw Ridge Friday night 9-Midnight.  Last chance to sign up today.  Family workout moved to May 14.

No Cardio

THE SCENE: warm and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
little baby arm circles, side straddle hops, tempo merkins, Tempo squats, cherry pickers

THA-THANG:
Workouts were in a circle. Pax had to Frog jump, bear crawl, or crab walk to each workout station. Reps started at 12 and each time you made it around the circle your rep count went down by 1.

  • Reverse merkins
  • LBC
  • Decline merkin
  • Merkin
  • Ww2
  • Pickle thrusters
  • Squat
  • Bulgarian squat split

MARY:
Asked Pax lead different ab exercises for the last few minutes.

CIRCLE OF TRUST/BOM:
James 2:2-4
MOLESKIN:
Warm ups are important.

The Whole Story

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

  • Projectivator
  • Easy lap w/ high knees, butt kicks, strides
  • Tempo merkins
  • Cherry pickers
  • Tempo squat

THA-THANG:

  • Death march to ORAU Hill the long way
  • After each exercise sprint up hill; mosey down
  • 1 minute merkins
  • 1 minute big boys
  • 1 minute squats
  • 1 minute plank
  • 1 minute merkins
  • 1 minute LBCs
  • 1 minute imperial squalkers
  • 1 minute plank

Mosey back to the flag. We stopped at the playground for some pull ups.

CIRCLE OF TRUST/BOM:
May the 4th is tomorrow.  When watching the Original Trilogy, you think the story is about Luke, but after watching the Prequel Trilogy, you realize that the story is about Anakin.  A story of redemption.

Also, God laid on my heart this week to be aware of the legacy I’m leaving.  I shared the tale of Steve Jobs.  He built a huge company that changed the world, but within months of his death, Apple launched a product he said they’d never sell:  the iPad Mini.

Our legacy is much more affected by the people we influence throughout our lives.  Our children, wives, friends, coworkers, and others.  The values we invest in them and the fruit of the Spirit we bear around them will make a bigger impact than the work of our hands.
ANNOUNCEMENTS:
CSAUP this Friday!  Family workout postponed to May 14th.

thespeedway crazy ladder

THE SCENE: Crisp, mid 50s and it was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x10, Mosey around made up circle :).
THA-THANG:

Note: Cones are approximately 10 yards apart.

  • Inchworm to 1st cone
  • Body Builders x10
  • Inchworm back to starting cone
  • Murder bunny to 2nd cone
  • Skull crushers x20
  • Murder bunny back to starting cone (leave CMU)
  • Bear crawl to 3rd cone
  • Big Boys x30
  • Bear crawl back to starting cone
  • Pick up CMU and walk with CMU above head to 4th cone
  • CMU curls x40
  • Run the circle that was ran during warm-o-rama (leave CMU at 4th cone)
  • Get your CMU on the way back
  • Repeat

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs for time
COUNT-OFF & NAME-O-RAMA
Doppelganger, Cow Patty, Doctor, Pennies, Streaker, Blackwire (FNG), Waxjob, Halfday (FNG), Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
CSAUP at Haw Ridge on May 6 from 9 PM to midnight.  Teams can still register.