F3 Knoxville

Category: Shamrock

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS:

HubandSpokeandBurpees

The Scene

Sticky and Hot

F3 Welcome and Disclaimer

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

Warm-O-Rama

5 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

10  lunges

10 tempo merkins

 

Tha-Thang

Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck. 

We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following: 

Hub and Spoke Workout 

Hub is 7 burpees

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 Lunges (10 each leg)

Hub .

Spoke 6- 25 Merkins

Everyone got 1 round

 

Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)

Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)

Mary

No time

COUNT-OFF & NAME-O-RAMA

12 men of high impact

COT/BOM

“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca

MOLESKIN:

ANNOUNCEMENTS:

Patient Declaration, Undivided Loyalty

THE SCENE: Muggy as all get out

F3 WELCOME & DISCLAIMER – Administered

WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO

THA-THANG:
Falling Indian Run to the Cheatsheet Merkin’ parking lot.

Modified exercise: Werewolves on Route 66 in ‘Murica:

Lunge across 1 parking space.
Do 1 Werewolf
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 2 parking spaces.
Do 2 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 3 parking spaces.
Do 3 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
All the way to 11 parking spaces & 11 Werewolves.

Finish with a Salute to America:
10 x American Hammers
5 x Merkins
(the 6 was up or there would have been a 10 second rest before repeating)

Mosey to CMU Pile

Air CMU Runs – 10 each of the following:
Air
Air Press
Squat
Lunges
Merkin
Freddie Mercury

Add a CMU
Thruster
Goblet Squat
CMU Lunges
CMU Merkins (or Bench Press)
Heavy Freddies

Run all the way through the Fia parking lot (since Fia wasn’t there) and back.

The Q called an audible and we only repeated the Air part and then put the CMU’s up.

Falling Indian Run (Squats again) 2x through and then fellowship mosey back to the #shovel-flag.

MARY:
Dealer’s Choice (1x through and then Betty led Flutter kicks til time was called).

COUNT-OFF & NAME-O-RAMA
5 PAX. Basically the fab five.

CIRCLE OF TRUST/BOM:
Today we celebrate the Declaration of Independence being signed on July 4, 1776. But today’s cultural climate is very different from what can be summed up in the following verses say:
Judges 17:6, 21:25 – In those days there was no king in Israel. Everyone did what was right in his own eyes.
I want to be a Christian – wholly, through and through. What are some terms we have that mean things aren’t
consistent. Bifurcated, hypocritical, house-divided, tension.

All of these things describe our culture. But the distinction is stark and we need to reconsider culturally where we are going and the consequences of many in society assuming what I’ve heard termed “the myth of neutrality” (meaning that politics and religion can be separated like you can split a person and say you believe one thing and do another). As John Adams said “Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.”

Of course, Jesus said the same thing in Matthew 6:24 – “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[a]

So in reflecting on today and how we are split, divided, hypocritical…

But on July 4, 1776, the following words were signed not hastily or arrogantly, but as a means of last resort to be whole:
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

They didn’t separate lightly. It wasn’t done after much longsuffering (aka PATIENCE!). I challenge you to not be a split, hypocritical, divided person. Serve the Lord with gladness. Love your neighbor. Sacrifice for your children. Ask your wife to forgive you (but only if you’ve actually done something wrong).
As Jesus said in Matt 16:25 For whoever would save his life[g] will lose it, but whoever loses his life for my sake will find it.
MOLESKIN:
Before the workout began Betty said (subject matter doesn’t quite matter because of how applicable it can be used in various situations going forward) “That was under the old leadership. We’re under new leadership now.” HILARIOUS and will definitely be quoted many times going forward.

ANNOUNCEMENTS:
Sign up to Q! July has more days than most months but that isn’t an excuse to Knox Roll (or any other kind of roll!).

Are We Our Brother’s Keeper?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) Plus Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) Plus Michael Phelps
  • Windmills X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins X 10
  • 30 second stretch – anything you still need to stretch
  • Mosey to get CMUs – Farmer Carry to next parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot

Round 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run the parking lot

Rinse & Repeat

  • Mosey to CMU Pile – Rifle Carry

MARY:

Imperial Walkers X 10 (IC)

COUNT-OFF & NAME-O-RAMA

11 men including Shuttlecock – not tagged in system

CIRCLE OF TRUST/BOM:

Love people where they are. Don’t judge them. Love them regardless because they’re Gods child just like you and I are.  It’s easy to say but difficult to do.

It ticks me off when people complain about how horrible America is. While we’re not perfect, we’ve got lots of freedoms that others around the world don’t have.

Lots of people are acting horrible after the Row V. Wade decision…that includes Pro-Life and Pro-Aborion (choice) advocates. I’m 100% Pro-Life. Again, very easy for me to say. What happens if my teenage daughter or yours gets raped and pregnant? What if it the decision is to have the baby and the Mom dies? These cases happen…yes, they are not large numbers but they happen.

We, as Christians, are going to have to step up and help support teenagers and adult women who aren’t mentally or financially prepared to raise a child. Our churches will have to step up and do the same. I’d love to adopt but my wife keeps telling me how old we are…she’s right but what am I doing to help the hundreds of thousands of kids in the foster system? What will I do for the potential millions who will be in there after unfit mothers have their kids taken from them?

We have to pray about it and make a difference in the lives of the mothers, babies/children and the fathers that are trying to raise their kids. Let’s love them and pray for them because like you and me, they’re Gods child.

Romans 3:23 ESV For all have sinned and fall short of the glory of God,

Matthew 6:14-15 ESV For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.

1 John 1:8 ESV If we say we have no sin, we deceive ourselves, and the truth is not in us.

Matthew 7:1-29 ESV “Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you. Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye. …

Psalm 7:11 ESV God is a righteous judge.

Mark 12:31 ESV “‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind. ‘ This is the greatest and first commandment. And a second is like it: ‘You shall love your neighbor as yourself.

ANNOUNCEMENTS:

Convergence on Saturday at JUCO at 6:00 a.m. followed by breakfast and devotional at Hardin Valley Academy

200 Merkins, A Simple Workout

THE SCENE: Mid 60’s and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even though Pool Boy was in attendance, we did zero Side Straddle Hops
Tempo Merkins
Tempo Squats
Baby Arm Circles forward and backward
Moroccan Night Club
Cherry Pickers, nice and slow

THA-THANG:
Mosey to to the pull up bars.
Simple workout, just do 200 merkins, and a twist.
The twist is that you do this routine every time you stop doing merkins:
5 Pull ups
10 Big Boy Sit ups
15 Squats
resume merkins and repeat until you hit 200 merkins.

Once over half of the group reached 200, time was called and we ran to the CMU’s.
Each HIM grabbed a CMU and repeated this 3X:
25 Curls
10 Tri ext (after 200 merkins)
25 Bench Press

Mosey back to the AO for the Mary

MARY:
The first exercise called was LBC’s and someone said take us to 100, so we did 50 LBC’s in cadence equaling 100.  Be careful what you ask for.  Then we did 36 flutter kicks only because I failed to stop at 35, finally we all did 10 big boys on our own, and for the last few seconds dumpster dive had us do jumping beans.

COUNT-OFF & NAME-O-RAMA
We did have one FNG, named Carter.  We named him Flintstone because he was wearing minimalist running sandals, and was practically barefoot!
CIRCLE OF TRUST/BOM:
I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.
MOLESKIN:

ANNOUNCEMENTS: