F3 Knoxville

Forgiveness

THE SCENE: Humid summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
harry Rockettes, cherry pickers, SSH, tempo merkins, downward dog, tempo squats
THA-THANG:
Mosey to the recruitment center for heavy day. Grab a block and circle up. We performed a series of 2 exercises starting with 25 reps each and then scaling down by 5s.

  • Curls and big boys
  • Tricep extensions and squats
  • Rows and American hammers

For the last round, we started with 30 reps:  merkins and 4-ct flutter kicks

MARY:
Dealers choice around the circle: SSH, heels to Heaven, lunges, mountain climbers
COUNT-OFF & NAME-O-RAMA
9 HIMs today.
CIRCLE OF TRUST/BOM:
YHC (Erector) will try to recount the word from Chaco this morning. Here is a quick summary (sorry for the lack of detail). Nelson Mandela is a great example of the embodiment of forgiveness. He was imprisoned for 27 years for standing up for his ideals. He didn’t stew on this punishment, but instead moved on to do great things. To see forgiveness in this way, is to see something like an embodiment of divine forgiveness. Keep this in mind when you consider forgiveness.

RWPS

THE SCENE: Steamy and a little wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes
Alt Lunge w/ Psoas Stretch
THA-THANG:

We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.

10 Squats 4-ct IC

10 Sprinter Sit-ups 4-ct IC

10 Merkins 4-ct IC

MARY:
Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite quotes:

“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”

Hamlet – William Shakespeare

MOLESKIN:
140 reps of everything plus miles. Was a creepy suck.
ANNOUNCEMENTS:

Forgiveness

THE SCENE: 70 degrees F., 89% humidity, cloudy skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Mosey to the fountain area just past Mt. Crumpit.  Split into two groups of six.  One does Route #1 while other does Route #2.  Groups switch after completion of their route.

Modified Route 66 #1

1 WWII, Run to 1st Light Pole, 11 Merkins, Run to Start

2 WWII, Run to 2nd Light Pole, 10 Merkins, Run to Start

3 WWII, Run to 3rd Light Pole, 9 Merkins, Run to Start

4 WWII, Run to 4th Light Pole, 8 Merkins, Run to Start

5 WWII, Run to 5th Light Pole, 7 Merkins, Run to Start

6 WWII, Run to 6th Light Pole, 6 Merkins, Run to Start

7 WWII, Run to 5th Light Pole, 5 Merkins, Run to Start

8 WWII, Run to 4th Light Pole, 4 Merkins, Run to Start

9 WWII, Run to 3rd Light Pole, 3 Merkins, Run to Start

10 WWII, Run to 2nd Light Pole, 2 Merkins, Run to Start

11 WWII, Run to 1st Light Pole, 1 Merkin, Run to Start

Alternate 5 WWII and 5 Merkins until Recover is Announced.

 

Modified Route 66 #2

1 Burpee, Run to 1st Light Pole, 11 SSH, Run to Start

2 Burpees, Run to 2nd Light Pole, 10 SSH, Run to Start

3 Burpees, Run to 3rd Light Pole, 9 SSH, Run to Start

4 Burpees, Run to 4th Light Pole, 8 SSH, Run to Start

5 Burpees, Run to 5th Light Pole, 7 SSH, Run to Start

6 Burpees, Run to 6th Light Pole, 6 SSH, Run to Start

7 Burpees, Run to 5th Light Pole, 5 SSH, Run to Start

8 Burpees, Run to 4th Light Pole, 4 SSH, Run to Start

9 Burpees, Run to 3rd Light Pole, 3 SSH, Run to Start

10 Burpees, Run to 2nd Light Pole, 2 SSH, Run to Start

11 Burpees, Run to 1st Light Pole, 1 SSH, Run to Start

Alternate 5 Burpees and 5 SSH until Recover is Announced.

 

Mt. Crumpit 7’s

1 Dry Dock / 6 Box Cutters

Order of ascent to top of Mt. Crumpit.

Run – Bernie – Run – Bear Crawl – Run – Bernie

 

Note: A few completed both Route 66 versions and about half of the Mt. Crumpit 7’s.  None felt cheated.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Veep – Welcome!
CIRCLE OF TRUST/BOM:
In 1989 I quit buying Exxon gasoline and motor oil although it was my product of choice before then.  I didn’t like the way Exxon handled the aftermath of the Exxon Valdez tanker spill along the Alaskan coast.  11 million gallons of crude oil along 1300 miles of pristine coastline with untold numbers of fowl and animals affected.  I didn’t think Exxon owned the problem.  Fast forward to 2010 and the BP Deepwater Horizon spill.  20 times the oil spill of the Exxon Valdez.  Although, not as readily available in this are, I continued to buy BP gasoline.  I liked the response I saw and I believed they were truly sorry for the accident. You see, we all make mistakes and, since companies are made up of people like us, companies make mistakes too.

Owning up to them and trying to mitigate the consequences is important to me.  I make purchasing decisions based on a lot of factors.  Most of them are private decisions and I don’t go public with them.  My boycott decisions can be long term, short term, forever, or a few days.  All can be reversed because I only have to convince myself and since most are private or limited broadcast, I don’t have to justify my change of heart.

Forgiveness is the key and I see far too little of that in our country and our world.  Sure, the offender needs to own up to the transgression and there needs to be remorse but the one offended needs to take the next step.

I’m certainly thankful that God shows us the way in these matters.  While we were hopelessly lost in our sin and transgression, He reached out to us by sending Jesus to suffer the consequences of our worldly actions.  He took the first step and made the next one, our step, so much easier and so much more healing in our relationship with Him.  For God so loved the world, and me, and you, that He took the first step toward forgiveness and everlasting joy for us.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beast mode

THE SCENE: dry and 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and then run to the top of the stairs after each exercise.

  • 25 merkins, up and down the stairs, repeat x 3
  • 25 squats, same as above
  • 25 heels to Heaven, same as above
  • 10 burpee bonus single round

Mosey to the amphitheater. 3 sets of 15 box jumps and 15 dive bombers.

We had to add one more thing because of the beasts crushing the workout this morning. Bear crawl up the hill and do 10 burpees and mosey back down.
MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA
7 HIMs including FNG Mathlete
CIRCLE OF TRUST/BOM:
Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.
Philippians 4:6‭-‬7 NASB

The power of prayer is incredible. YHC struggles with truly utilizing this power. This verse states that we can’t comprehend the peace that God can give us with a strong prayer life. However, we can’t develope this relationship without spending time in prayer. Just like we won’t be able to cultivate a strong relationship with those we care for without time spent together, our relationship with God can’t grow without time spent in prayer. The word today is to challenge everyone to evaluate their prayer life and make it stronger to reach its full potential.

Hub and Spoke

The Scene:

64 degrees and Glorious

F3 Welcome and Disclaimer:

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama:

6 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

6 curtsy lunges

10 tempo merkins

5 burpees OYO

Tha-Thang:

Freestyle Mosey to the back parking lot (Q calls out different run variations such as karaoke, Bernie, mosey, tree touches, sign touches, manhole cover touches, etc.

8’s 

7 broad jump to high knee back peddle

1 Mountain climber taps (2-count)

…

…

1 broad jump to high knee back peddle

7 mountain climbers taps (2-count)

 

Freestyle Mosey to hidden CMU pile pick up your new best friend and mosey to the lot by the bridge in All Saints Park. some CMU squats and presses we’re had on the way. 

Hub and Spoke workout 

Hub is 5 CMU Swings to Jump w/ weight (Modify w/ deadlift) then take CMU with you to each station

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Curtsy Lunges (10 each leg)

Hub 

Spoke 6- 25 Merkins

Everyone got 1 round

Finished with 5 CMU swings and presses as a group

 

Take CMU’s back to the pile with some squats and shoulder to shoulder presses along the way and mosey to the beginning of the Shamrock Road

 

Shamrock Road 

At every third shamrock on the ground different exercise is called out by different PAX for 15 reps working our way up the road to the AO parking lot. 

15 BBS

15 Monkey humpers

15 Pickle pounders

15 American hammers

15 Freddy Mercury’s 

Mary:

No time

COUNT-OFF & NAME-O-RAMA:

13 HIMs 

COT/BOM:

Remember to keep God at the center of your life (Hub), no matter where we go or who we interact with (Spokes) we need to make sure we consistently return to Him and keep Him at the center of everything. 

MOLESKIN:

ANNOUNCEMENTS: