F3 Knoxville

JUCO – Rid me of myself

THE SCENE: Rain. Water everywhere……. 60F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Corner #1 

40 Squats

30 Merkins

20 Big Boy Situps

10 Smurf Jacks

Mosey to Corner #2 (Sophomore Hill – The Curb) 

40 Calf raises on curb

30 Tricep Dips

20 Rocky Balboas – 4 count 

10 Derkins

Mosey to Corner #3 ( stop to grab a coupon, head to far corner parking lot ) 

40 Curls

30 Tricep extensions while doing calf raises

20 Kettle bell Swings

10 Merkins each – left/right arm on block

* return coupon

Mosey to Corner #4

Surprise stop #1 for a round of Smurf Jacks and Jumping spiders. 

Surprise stop #2 for a round of bear crawl bumper cars (Kick-Flip)

Surprise stop #3 for a round of crab walking until saved by the butt slap (Mandolin)

40 American Hammers- Single count

30 Shoulder Taps – Single count

20 Twinkle Toes – 4 count 

10 Burpees

Mosey along Hardin Valley with a quick pitstop in the shopping center parking lot for some Flap Jacks 

*2 miles of soggy mosey logged*

MARY:

Mosey back to the AO for 3 rounds of ab burning Mary. (Flutter kicks, Heels to Heaven & Freddie Mercury) 

COUNT-OFF & NAME-O-RAMA
Anchorman, Spotter, Edit, Captain Obvious, Erector, Judge Judy, Mermaid, Mandolin, Mailbox, Kick-Flip, Finger Food, Sty, Slappy, Frenchie, Curveball
CIRCLE OF TRUST/BOM:

From Hillsong Worship – “ Lead Me to the Cross”

Lead me to the cross

Where Your love poured out

Bring me to my knees

Lord I lay me down

Rid me of myself

I belong to You

Lead me, lead me to the cross

This chorus has been stuck in my head for the last few months. I believe God put it there to remind me on an almost daily basis that I need to be led to the cross. That I need to give up and surrender to God. 

I definitely need to “Rid me of myself” because I would say that 95% of my day is all about me. When I realize moments of selfishness I quickly pray that I would not make everything about me. 

MOLESKIN:

Prayer requests:  Noonan’s family, Gump and Spotter’s mother who is going through cancer again, Mandolin’s job search, Mr. Pulte’s heart surgery on Monday the 10th. 

 

Fun Run

THE SCENE: 61 degree, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Cherry Pickers x8 IC
Windmills x10 IC
THA-THANG:
We ran a loop with exercises along the way and repeated until time. Everyone got at least three full laps. The first lap we did together and then everyone went at their own pace after that.

  • Run from the grinder up the troll bridge –  30 squats
  • Run to the road – 10 Burpees
  • Run to Mt. Crumpet – Sprint up the hill
  • Run to the Fountain – 20 BBS
  • Run to the road – 20 Merkins
  • Run back to the grinder – 5 blockees, 10 thrusters, 15 tricep extensions, 20 curls

MARY:
One round of Guantanamo (or duck, duck, goose)
Boxcutters x 15 IC
LBCs for the final 30 seconds

COUNT-OFF & NAME-O-RAMA
8 men this morning
CIRCLE OF TRUST/BOM:
“The only person holding you back is you. No more excuses. It’s time to change.” – Tony Robbins

We have the power to change our own lives. There is another quote that says something along the lines of change what you can change and accept what you cannot change. A pet peeve of mine is when some of my employees come in on Monday and start talking about how terrible Mondays are and how they don’t want to be there. Then on Friday, they’re all excited because they don’t have to be at work the next two days and they just can’t wait to get out of there. To me, they need to change jobs if they have that attitude. If you dislike 5 days of your week, then change it. If you’re not willing to change it, then accept it. This is one step on the road to happiness. We need to constantly re-evaluate our situations and how we feel about them and we need to take action in our lives when necessary.
MOLESKIN:

ANNOUNCEMENTS:

God In All Things

THE SCENE: Cloudy after rain showers, temps in upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Pinto Twists, 10 Tempo Merkins, 10 Cherry Pickers.  Leg Stretch Right and Left.  10 Michael Phelps.

THE THANG:

Mosey to Parking Lot that is south of the northern ball fields.  There will be 8 cones set up around the parking lot.  We will take two trips around the parking lot.  Exercises will be listed and the method of getting to the next cone will also be listed.  The following are the exercises and means by which to get to the next cone.

  • Cone 1:  1. 10 Burpees.  2.  10 Shoulder Taps.  Sprint to next Cone 2.
  • Cone 2:  1. 20 Merkins.  2.  20 Carolina Dry Docks.  Bernie Sanders to Cone 3.
  • Cone 3:  1. 20 Smurf Jacks.  2.  20 Star Jumps.  Grapevine Right to Cone 4.
  • Cone 4.  1. 20 Plank Jacks.  2. 20 Mountain Climbers (both legs = 1).  Bear Crawl to Cone 5
  • Cone 5.  1. 20 Big Boy Sit-ups.  2. 40 Baby Crunches.  Sprint to Cone 6.
  • Cone 6.  1. 20 Squat Jumps.  2. 20 Iron Mikes (both legs = 1). Bernie Sanders to Cone 7.
  • Cone 7.  1. 20 Hello Dollies (four count).  2. 20 Flutter Kicks (four count).  Grapevine Left to Cone 8
  • Cone 8.  1. 20 Imperial Walkers (both legs = 1).  2.  20 Squats.  Lunge to Cone 1.

Mosey to Pavilion.  We will do 20 Picnic Table Pull-ups, 20 Decline Merkins and 20 Bench Dips.  Then we will do 15 of each, then 10 of each and end with 5 of each.

Mosey to CMU pile.  We will mosey with CMU above head to one corner of parking lot.  After placing CMU down, we will run a lap around the parking lot.  We will then do 15 Overhead Presses with the CMUs.  Next, we mosey with CMU over head to second corner.  We put CMUs down and run another lap around parking lot.  We will then do 15 Curls with CMUs.  We will repeat the above pattern to 3rd and 4th corner, doing 15 Rows at Corner 3 and 15 Squats with CMUs at chest at Corner 4.   We will then put CMUs back.

Mosey to AO.

MARY:
In plank position we will do reach each hand and each leg up to sky.
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:

Colossians 1:16-17 ESV 

For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. And he is before all things, and in him all things hold together.

Job 12:10 ESV 

In his hand is the life of every living thing and the breath of all mankind.

What a world God has given us.  He is the creator of all things and he is in all things.  All things are a manifestation of Him.  Sometimes we may feel distant from God.  He is up in heaven, over there, away, too big, too distant.  We feel as if He is not close and does not hear us.  At such times, remember that God is in all things.  Many of us go into the mountains to get closer to God.  There we can better see the heavens and feel his majesty.  But remember that God is in everything.  You can pick up a leaf and look at it closely.  Notice the veins in the leaf, the multi colors, the structure that is similar to other leaves that have fallen from the same tree – yet the leaf is unique.  And, it come from our creator.  Every little cell in that leaf comes from the Maker.  God is in that leaf.  The bugs that have nibbled on the leaf are also from God and are a manifestation of His creation.  Look closely and see God.  Know that His hand is in it.  Look at a stranger.  God created that person.  God is manifested in that person because that human is a part of God’s creation.  Every hair on that stranger’s head come from the Creator.

Christ wants us to see God in all things.  The next time God seems distant to you, just look at a leaf, a piece of grass, pick up a rock.  All of them are from God and God works in each and everything on earth. Our Creator is also in You.  Look close by, look within and see God.

MOLESKIN:
Prayers for our brother, Pinto, and the Gentry and Buchanan families.
ANNOUNCEMENTS:
Ski trip for some of the F3 guys this weekend.

Act Like a Wolf

THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub x 10 IC
Hairy Rockettes x 10 IC
Project Motivator x 10
Seal squats x 10 IC
Werewolves x 8 IC
Dead bug x 10 OYO

THA THANG:

Long mosey to the cinema…

“Wolves Hunt the Rabbit”

There is a 100m parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX (Erector) is our Rabbit – he gets a head start and goes to line 3.

Game starts when the Wolves howl.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.

The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit (he gets a head start but does more Merkins).  When a Wolf catches the Rabbit, he becomes a Rabbit and they all advance together (doing 12 Merkins together).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit and new exercise each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 4 / 6 Flutter Kicks (4-count)
  • 8 / 10 Mountain Climbers (4-count)
  • 6 / 8 Squat jumps

 

Line up at one end of the lot – divide into two teams.  Teams will race to the other side of the lot, sprinting diagonal routes between the parking lot islands.  When you get to an island on the west side, perform 5 burpees.  When you get to an island on the east side, perform 10 Dead Bugs (4-ct).  Each team will end up doing 3 sets of each.  First team to hit the other side wins.

Repeat the race – this time west side does 10 merkins, east side does 10 LBCs

 

Mosey around to the back of the cinema…

 

DORA – Partner 1 bear crawls to the base of the steps, runs to the top of the steps and back to Partner.  Partner 2 performs exercise.  Switchero.

  • 50 Werewolves
  • 100 Rosalitas
  • 150 Mountain Climbers

 

Long mosey home….

 

MARY:

Mailbox led the Mary while I chillaxed back at my car – sweet!

COUNT-OFF & NAME-O-RAMA

10 HIMs

CIRCLE OF TRUST/BOM:

For millennia, the wolf has been revered across cultures and civilizations as the epitome of the warrior spirit.  They are intense, fierce, fearful, fascinating creatures and unique in many ways.  Wolves are incredibly complex.  They have a ferociousness about them – yet they also have a very empathetic spirit.

Did you know that within the animal kingdom, wolves are one of the only animals that practice adoption?  When they stumble upon an orphaned pup – even if it belongs to a rival, wolves have been known to take them into their own den and raise them as their own.  That is entirely unheard behavior for an apex predator.  Wolves are excellent communicators with body language – understanding each other’s subtle movements.  Wolves are also very socially smart.  Within the wolf pack, they seem innately to understand the responsibilities the strong have to the weak, the full to the hungry, and the young to the old.  Wolves are not afraid to show affection – licking, grooming, nuzzling and even nibbling one another.

How tenderhearted this fierce creature can be.  Wolves are full of potential intensity – and full of empathy.

In that sense, men – I am asking you to act like a wolf;

  • You all have the spirit and intensity of warriors. Continue to be strong in the ways that count – fiercely loyal to your pack, alert, vigilant, a protector, rock solid…  Be as bold as a lion! (Proverbs 28:1).  Be zealous for good works! (Titus 2:14).  When life requires it of you, be ready to spring into action with a fierce intensity!

But SIMULTANEOUSLY… (here’s what we can learn from the wolf – and here’s the part that I need reminding of from time-to-time…)

  • Be SOFT in the ways that count. Be tenderhearted with your family and loved ones.  Show humility.  Avoid arguing.  Speak evil of no one.  Have sympathy for those less fortunate.  Be socially aware and alert to those around you.  Demonstrate brotherly love.  Be playful with your kids and patient with them.  Show gentle affection to your wife and pamper her.  Be emotionally available.  (See Ephesians 4:32, Titus 3:2, 1 Peter 3:8, Colossians 3:12).

To be a wolf is to be a brave warrior, but it is also to be tender nurturer.

You are called to be both.

 

MOLESKIN:

Great to see Guardrail and Waterboard at the AO!

Hat tip to Mailbox for leading our Mary today!

Hat tip to Levi Lusko for inspiring the Word.

ANNOUNCEMENTS:

The Project is expanding!  Thursday bootcamps starting this week!!  Erector will be on Q – you won’t want to miss it!

Mondays and the Equalizer filling in for Doutfire

THE SCENE: Balmy 44 and calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

5 cherry pickers
THA-THANG:
Mosey to the playset

  • 5 burpees
  • 10 pull-ups
  • run to the top of the triangle
  • 20 BBS
    • Repeat this workout twice
  • Found Blue Falcon and Ran with it.
    • 15 count while the group runs a direction
    • Holder of Blue Falcon calls an exercise and we all drop and do it.
    • Exercises included
      • BBS
      • Burpees
      • V ups
      • merkins
      • monkey humpers
      • pickle pounders
      • Carolina dry docks
      • Dips

COUNT-OFF & NAME-O-RAMA
All the gents accounted for
CIRCLE OF TRUST/BOM:
Be careful how you respond. We should respond with temptation comes to look at porn to hate that and get angry. IT’s not ok to get angry with my son does something wrong. I should not respond the same way to my son’s sin as I would respond to my temptation to look at porn.