F3 Knoxville

 

THE SCENE
20 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Dive Bombers x15 IC
Tempo Squats x15 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Cherry Pickers 4xt x10 IC
Run 1 lap and line up along the curb

 

Jelly Legs
The PAX does the following together:
R1: 10 sec hold squat, 10 squats, run to far curb do 5 Merkins, run back
R2: 20 sec hold squat, 20 squats, run to far curb do 10 Merkins, run back
R3: 30 sec hold squat, 30 squats, run to far curb do 15 Merkins, run back
R4: 40 sec hold squat, 40 squats, run to far curb do 20 Merkins, run back

Mosey to CMU pile and grab a CMU then Switzer on Q.

 

HIIT Triangle
This routine uses three (3) stations with three (3) strength movements that include an Upper Body, Lower Body, and combined Upper & Lower Body and one (1) cardio move at the end of each round. The timing for each set is as follows:

1. Strength Move #1 – 40 Seconds / 10 Sec transition
2. Strength Move #2 – 40 Seconds / 10 Sec transition
3. Strength Move #3 – 40 Seconds / 10 Sec transition
4. Cardio Move – 60 Seconds

60 Second transition in between each station.

Stations are as follows:

Station #1
SM 1: Curls w/ CMU
SM 2: Forward Lunges w/ CMU
SM 3: Squat Thrusters w/ CMU
Cardio: High Knees

Station #2
SM 1: Bent Over Rows w/CMU
SM 2: Sumo Squats w/CMU
SM 3: Deadlift into Upright Row w/CMU
Cardio: Mountain Climbers

Station #3
SM1: Over Press w/CMU
SM2: Side Lunges w/CMU
SM3: CMU Swings
Cardio: SSH

Rinse and Repeat

After 2 rounds circle up for MARY.

 

MARY
Flutter Kicks 4ct x30 IC
American Hammers (4ct) – x20 IC

 

COT
Number off and Name-O-Rama – 13 PAX

 

BOM
Tend Your Field
“We, however, will not boast beyond proper limits, but will confine our boasting to the sphere of service God himself has assigned to us, a sphere that includes you.” – 2 Cor 10:13

In the middle of this verse is a word we cannot see because it is hidden behind the English translation. It is the word metron, the Greek word Paul used in his original letter. It means “a measured space.” Even those of us who don’t read Greek can see that the word metron is related to our English word meter, a unit of measure. I think the right English word for metron is “field.” This makes the most sense of what Paul is trying to tell us.

Paul was saying three things to the Corinthians. First, God had assigned a field to him. Second, that field—like all fields—had boundaries. Third, that field contained everything for which God had given Paul responsibility. Paul was clear about where his lines of responsibility fell. He knew that the Corinthians were in his field of responsibility. The assumption is that he could have named other cities or people who were not his responsibility.

Now, I believe that what is true of Paul is also true of you and me. For every season of your life, God has given you a field to tend. That field is comprised of the people, things, and priorities God has assigned to you. Your job is to know your field, protect your field, and make sure that everything in your field flourishes according to the will of God.

This is what separates noble men from mere males. What summons true masculinity from the soul of a man is his decision to tend his God-assigned field with his God-given gifts for the glory of God and the good of others. That’s when a man steps up. That is when he starts to draw on the resources of great manhood that lay dormant within him.

This doesn’t mean that manhood is all duty. It doesn’t mean that manhood is all drudgery and responsibility. It does mean that a man sets himself upon the path of noble manhood the moment he resolves to tend the field God has given him for each season of his life.”

Stephen Mansfield, Building Your Band of Brothers

Three questions to reflect on:

1. What are the boundaries of you field?
2. How healthy is your field?
3. What do you need to do TODAY to tend to your field?

 

Submitted by Cap’n Crunch