F3 Knoxville

Category: Bomb Shelter

Tabata Together

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

    • Horizontal Gators
    • 4 Corners jump around CMU
    • Hip Hop shoulders
    • Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

  • Toe taps on CMU
  • Plank Hand Walk over CMU
  • Jump Squat High Knees
  • Crab Hip Thrusts
  • Lizard Hops
  • Plank walk feet over CMU
  • Mosey (jog quarter mile)
  • Crab Kicks
  • Inch worm
  • Plank, elbow to hands
  • Down Dog, alternating hand to foot
  • Sit, shoulder press CMU
  • Mosey (jog quarter mile)
  • Frog Burpees
  • Plank Jacks
  • Supermans
  • V-sits left, middle, right, knee to chest
  • Run in Place, alternating hands to knees and toes
  • CMU Clean & Jerk
  • Could have done 2 to 3 more exercises

MARY:

    • Face down, extend legs and arms hold core off ground
    • Supermans
    • Crab Hip Thrusts
    • Side plank Hip Thrusts
    • On back, ball up to extension
    • Hollow Rocks
    • Hello Dollys

    COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.

  • CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS:

Oh Well, Part 1

THE SCENE: 34 degrees, clear skies, calm wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20
• Arm Circles (forward/backward) x20
• Windmills with back stretch x13
• Jog/Sprint​(length of parking lot, wait after each length)
• Skip/Sprint
• Karaoke/Jog
THA-THANG:
CMU carry to Mt. Crumpet (stop at every second light post)
• 10 incline merkins
• 10 CMU curls
• Al Gore till all ready to mosey

Base (b4 each trip up)​            To Top/To Base​​           Top
• 10 curls​​​​                                 Run/jog​​​​                      15 BBS
• 10 presses​​​                             Bernie/jog
• 10 swings​​​                              Bear Crawl/jog
• 10 rows​​​​                                  Bernie/jog
• 10 chins                                 ​​​​Run/jog​​​​

Repeat as time allows

CMU carry to AO stopping once for 10 incline merkins/10 curls

MARY:

10 box cutters; 20 flutter kicks, superman/banana

COUNT-OFF & NAME-O-RAMA
13 total, no FNG’s
CIRCLE OF TRUST/BOM:
Oh Well Part 1 is a song recorded in 1969 by Fleetwood Mac before the group had Christie MacVie, Lindsay Buckingham, and Stevie Nicks in the group. Written and sung by then lead guitarist Peter Green, the second verse is:

Now when I talk to God, I knew He’d understand; He said, “Stand next to me and I’ll be your guiding hand.  But don’t ask me what I think of you, I might not give the answer that you want me to.  Oh Well.

I don’t need to ask God that question because I know the answer.  He created me, pursued me in my sinful nature, and loved me enough to send His Son to live among us.  His Son loved me enough to bear the burden of my sin, to face rejection by the Father, and to die for me.  His Spirit is willing to live within me in spite of my sinfulness and filthy rags and loves me enough to lead me in my ongoing road to sanctification.  All Christians have that same love and assurance.  Just like we try to headlock other men and get them to join F3, we ought to headlock everyone with the good news of the Gospel

MOLESKIN:

ANNOUNCEMENTS:

Reminder about Hardship Hill Team OCR on May 19, 2018.  Looking for teams and volunteer workers the day of the event and days leading up to it.

20-1

THE SCENE: Low 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Merks x 10
  • Jog across PL, high knees back
  • Jog across PL, wide knees back
  • Jog across PL, butt kicks back

THA-THANG:

20-1 Circuit

  • 20 Decline Mt Climber 2 count
  • 20 Step ups each leg
  • 20 Derkins – Feet on top of table
  • 20 Close-grip Under table pulls
  • 20 Release Squat with Coupon

Do 1 round through, then suicide out for increasing burpees at the other end. Mosey back, dropping rep each round. Repeat until no reps left.

MARY:

  • Cross leg sit up x 20 OYO
  • Side v-ups x 20 each OYO

COUNT-OFF & NAME-O-RAMA
13 including 2 FNGs Tin Man & Neighbor

CIRCLE OF TRUST/BOM:

Push hard to the end. This temporary discomfort will not last forever. When you want to stop, just keep moving. One foot in front of the other.

MOLESKIN:

ANNOUNCEMENTS:
Sign up to participate or volunteer for Hardship Hill May 19!

Here Comes Peter Cottontail

THE SCENE: Mid 30s to start, but warming up quick!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x11 IC
Monkey Humpers (4ct!) x25 IC
Hindurkins x10 IC
Imperial Squat Walkers x10 IC

THA-THANG:
Mosey down the road to the Elementary School/Little League park (wagon wheel and a stop for 30x BBS OYO halfway)
Pax split into 2 teams, each team with an Easter basket (5 gallon bucket w/25lb sand).
Easter eggs are hidden on the playground.
One PAX from each team carries the basket down the hill and collects one egg. Then bunny-hop back up the hill and hand off to next man.
Remaining PAX alternate between plank and Al Gore with each trip.

Once everyone has run twice, gather in the middle of the basketball court.
Exercises were going to be color-coded to egg color, but looks like we’re short on time.
Just make one run through the list.
PAX pair up for:
15x Low-5/High-10 Burpees
60yd partner carry
20x Leg Throws
20x Squirkins
Wheelbarrow around perimeter of the court
20x Reverse Rows/OH Leg Press

Mosey back to the AO… Getting so late!

MARY:
Not much today… Just some LBCs, Protractors, and Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
15 PAX including one FNG. Or FOG… Turned 73 yesterday! Welcome Dozer! Thanks for being our War Daddy today.
CIRCLE OF TRUST/BOM:
The silliness of bunnies, eggs, candy, etc. is fun, but try to get as much of it out of the way as possible today and reserve tomorrow to celebrate and meditate on the real reason for Easter – Remembering the resurrection of our Savior Jesus Christ from the grave, sealing the long promised gift of Salvation. It’s even more free than F3 – He did everything for you.
MOLESKIN:
Great to have Moses’ dad with us this morning.
ANNOUNCEMENTS:
Hardship Hill is May 19th… Sign up today! If you need a team, jump on GroupMe and you’ll get recruited real quick.
https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

A stroll with my CMU

THE SCENE: A HOT and dry 62 degree morning (it’s all relative)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo Squats x10 IC
Cherry Pickers x8 IC

THA-THANG:
Everyone grab a CMU and mosey across the street to the first light pole. We lunged holding the CMU overhead and stopped at each light pole to do the following exercises:

  • 10 merkins on your CMU
  • 15 overhead presses
  • 20 CMU rows
  • 25 Decline Merkins (feet on CMU)

Mosey on over to the fountain and holding the CMU straight out, get in an Al Gore position and move to the right around the fountain. When the Q calls halt, we do 5 CMU burpees. We only did this once due to a little Q modification.

Mosey over to Mt. Crumpet and do 11s. At the bottom, we did CMU merkin rows and at the top we did squat jumps. On the trips up the hill we did the following:

  • 1st and 2nd trips – Bernie
  • 3rd and 4th trips – Bear Crawl
  • 5th and 6th trips – Bunny Hop
  • 7th and 8th trips – Sprint
  • 9th and 10th trips – Bears and Blocks (only Snorkel and Woodshack made it to this point!)

Mosey back to AO with a little bernie thrown in. Did a round of Blocktanamo as soon as we got back to make sure the shoulders were thoroughly burned.

MARY:
Guantanamo – 1 round
Boxcutters – 15 IC
20 BBS OYO
Woodshack special – Captain Thor to cash out (Got to 6 and 24)

COUNT-OFF & NAME-O-RAMA
14 men strong including one FNG!
CIRCLE OF TRUST/BOM:
Fear. We all know it. But when we think of the way that early Christians were persecuted and gruesomely martyred because they were spreading the Gospel, how do our fears compare? In this day and age, many people are scared to share the Gospel because they’re afraid of what someone might think of them or that they might “unfriend” them. Why do we give in to these fears when we know how the early Christians were persecuted?

This does not only apply to spreading the Gospel, we all have fear in every day life. Fear holds us back. Some people want to start businesses, but they don’t because they’re afraid the business will fail. Even many people who do start businesses fail, and they think that their fears were justified because of that failure. They don’t realize that it’s the other way around, they failed because they focused on their fear. Some fears are rational while some are irrational. For those rational fears, we must be courageous and overcome them. For those irrational fears, we need to think logically and get rid of them. Everybody’s fears are different, but nobody should let fear hold them back in life.

ANNOUNCEMENTS:
Hardship Hill on May 19th. Need more teams and volunteers to sign up.