F3 Knoxville

Category: RAW

Snow Day

THE SCENE: low 30’s…snow on the ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH, mosey to get coupons

THA-THANG:

  • Descending ladder through the following exercises.   Round 1 = 30 reps, round 2 = 25 reps, rd 3 = 20 reps…….down to 5 reps on the last round.
    • Curls
    • OH Press
    • Squats
    • Bent over rows
    • Kettlebell swings
    • Step ups

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
Talked about having perspective.  I know many people going through real issues right now which make my “problems” seem so small.

MOLESKIN:

ANNOUNCEMENTS:

White Winter Hymnal

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Farmer carry CMU to the can
  • Mosey to tennis court
  • Stretch it out

THA-THANG:
3 Supersets 5x through

  • 15 Double CMU Row, Crazy 8 curls, 12 Hi-Row
  • 10 curl and press, 20 OH Press, 20 Decline shoulder taps
  • 10 Thrusters, 20 Squats, 20 CMU step ups

MARY:
4 Burpees, 40 squats — Day 4 ✓
COUNT-OFF & NAME-O-RAMA
4 Bros
CIRCLE OF TRUST/BOM:
The group each shared battles with illness and specifically cancer that people in our circles are going through. BOM – was a story about my high school football coach drilling us into the dirt. When we were getting tired, he told us that we can’t quit and that he wanted to hear us yell back, “You can’t break me Coach!” Whenever I start breaking form or start getting tired, I try to remember that,  “You can’t break me!”
MOLESKIN:
Pentatonix was playing in the background as promised.
ANNOUNCEMENTS:
Convergence

Prayers for the Junk Family and Bartman’s co-worker.

EMOM at the Pav-a-lon

THE SCENE:  about 50 and pouring the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

OYO stretches

THA-THANG:

EMOM with CMUs

  • 1st 10 minutes EMOM
    • 5 CMU squats
    • 10 CMU OH Press
    • 15 CMU curls
  • 2nd 10 minutes EMOM
    • 5 burpees
    • 10 flutter kicks
    • 15 CMU calf raise
  • 3rd 10 minutes
    • 5 bent over rows CMU
    • 10 CMU merkins
    • 15 CMU squats
  • 4th 10 minutes
    • 5 knee ups
    • 10 KB swings
    • 15 jump squats

MARY:

COUNT-OFF & NAME-O-RAMA
Bartman, La-Z-Boy
CIRCLE OF TRUST/BOM:
Talked about convictions I’ve been feeling lately…especially those around making Gods word a priority.

 

EMOM meets RAW

THE SCENE:  a nice warm 17 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the CMU pile to get CMUs

THA-THANG:
EMOM (Every Minute On the Minute) workout.  Had a timer set for 10 one-minute intervals.  Each time a new minute started we did the following:  5 merkins, 10 OH press, 15 cmu squats.   We did 10 sets in 10 minutes…if you finish before the minute is up, that was your rest time.  We used this same format for 2 more sets.  Set 2:  5 flamingos, 10 hello dolly, 15 curls.   3rd set:  5 burpees, 10 clap merkins, 15 calf raises

MARY:

COUNT-OFF & NAME-O-RAMA
Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
No official BOM.  We had great conversation the entire workout…it was a 45 minute BOM!

MOLESKIN:
Doing 5 burpees, 10 merkins, 15 calf raises every minute for 10 minutes is hard!

ANNOUNCEMENTS:

Not my timing, but yours…

THE SCENE: 40 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick demonstration of the exercises while the PAX shook their arms to stay warm.
THA-THANG:
Modified Kraaken

Exercises in the circle:

La-Z-Boy curls

CMU Squat Press

CMU Tri-lunge

CMU Row

kettle Bell Single OHP

medicine ball jump shot

hula hoop (sling 40# sandbag around the waist, grab behind the back with the other hand and repeat around the horn)

60# Sandbag Clean and Press x12

Clean and Press was the timer, everyone continue until the C+P guy is done. Then one lap around the circle with the CMU overhead. Pick a new station and keep going.

MARY:
25 4 count CMU LBCs

25 4 count CMU flutter kicks
COUNT-OFF & NAME-O-RAMA
Mayberry, Wallball, Excitebike, Frank, Aladdin and Junk
CIRCLE OF TRUST/BOM:

“Though he slay me, I will hope in him”
‭‭Job‬ ‭13:15‬a
Many times over the last few years I have considered this little snippet of scripture. Sometimes while teaching a lesson on the sovereignty of God, or considering my sin in comparison to His eternal goodness, or simply recognizing that I am His creation/soldier/son to will and to do of His good pleasure. I have considered challenges, illnesses or even persecution’s and in my hubris thought, “yeah, I would respond that way. Though He slay me yet will I trust Him.” I realized last week, I have never once allowed for “though He slay HER, yet will I trust Him.” There is something about being a man that we can consider ourselves being sacrificed and see it as noble, tough, even our duty. But as I consider the potential loss of my wife, or the loss of a child…it becomes so much more real. The tears come fast and easy. Finding the joy of the Lord is hard; hope seems so distant. How shallow of me to be willing to give of myself, but not to give of what I love so dearly. In a way, giving my own life costs me nothing – and I am reminded of David’s insistence that he would not give what cost him nothing. So, while I am confident in Kim’s diagnosis and treatment plan and know that this should not take her life – I will spend these months trying to learn to say and believe that “though He slay her/them, yet will I trust Him.”

Moleskin

This was my first Q in a while. Many of the PAX have stood by Lady Junk and Me during this battle with Hodgkins Lymphoma and we are grateful. What a wild ride.

ANNOUNCEMENTS:
Brolympics Saturday

Butters’ son’s heart/lung condition