F3 Knoxville

Category: Shamrock

Clean Your Room

THE SCENE:

Cloudy Temp Humidity Feels like Wind Speed Cloud Ceiling Dew Point Pressure Visibility
72 ℉ 95% 84 ℉ 0 mi/h 34400 71 ℉ 30.15 inHg 6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 –  4 count SSH
  • Moroccan Nightclub
  • Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room.  So, throughout workout we collect trash as we go.

  1. B.O.M.B.S – Modified.  Working with partner.  PAX#1 begins exercises.  PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks.  Return trash to trash can and then flap jack.  Exercises:
    1. 180 – Derkins
    2. 180 – Incline Merkins
    3. 100 – LBCs
    4. 180 – Dips
    5. 180 – Reverse Merkin
  2. Mosey to middle of main parking lot.
  3. 5 points – 4 corners with center circle.  PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1.  PAX can start anywhere or center and move around at their pace until stopped.  At each corner and the circle do the exercises.  Each time at the middle 5 burpees.  If PAX brings trash back to circle, they can skip the burpees.
    1.  – 1) 50 Calf Raises.  2) 40 Monkey Humpers
    2.  – 1) 20 Big Boys.   2) 20 Freddy Mercury’s 4-ct.
    3.  – 1) 20 American Hammers.  2) 30 Pickle Pounders
    4.  – 1) 50 Squats   2) 30 Lunge Squats
  4. Route 66 back to AO.  11 significant trees between parking lot and AO between buildings.  Jump Squats.

MARY:
Too bad.  But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday.  Her favorite verse is Matthew 6:34.  With a bit of context:

  • Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
  • Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
  • Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
  • Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:  

It is also @Pringle’s born on date.  And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

The Valley of Death

✔ THE SCENE:  75 degrees but a boat load of humidity.

✔ F3 WELCOME & DISCLAIMER + covid & cell phone

✔ WARM-O-RAMA:

  • 10 SSH
  • 10 Parker Climbers
  • 10 Cherry Pickers
  • 5 Burpees
  • 10 Imperial Squat Walkers

The Thang: The Valley of Death

Mosey to CMU pile – get a CMU.

A 40 minute AMRAP of

  • On the high side of one hill do 10 Blockees (Burpee + Thruster)
    1. Run down hill to valley
    2. lunge to middle of valley
    3. Do exercise marked on cone
    4. lunge to base of apposing hill
    5. Run up hill
  • On the High side of other hill do 10 Burpees

The hills are facing each other in a 90 degree angle, the line of cones bisects the angle at a 45 degrees on the valley floor. We progress through the next cone when you complete a round. So the lunging distance becomes larger as you progress.

The cones are marked with:

  • 25 Squat Jumps
  • 25 Big boys
  • 25 LBCs
  • 25 4ct Flutter Kicks
  • 25 4ct Hello Dolly’s
  • 25 Gas Pumps
  • 25 4ct parker climbers

Put back CMUs.

MARY:  (Sprint to pickup all cones – He with the most cones wins)

CIRCLE OF TRUST/BOM:

Psalm 23: The Lord is my shepherd; I shall not want.
2     He makes me lie down in green pastures.
He leads me beside still waters.[a]
3     He restores my soul.
He leads me in paths of righteousness[b]
    for his name’s sake.

4 Even though I walk through the valley of the shadow of death,[c]
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

5 You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
6 Surely[d] goodness and mercy[e] shall follow me
    all the days of my life,
and I shall dwell[f] in the house of the Lord
    forever

This world and perhaps you, might be going through the valley of the shadow of doubt. But I love Ps 23, it never seems to get old.  Most people only remember the “valley of death” part, but it’s primarily marked and filled with blessings:  Still waters, green pastures, no fear, restored soul, banquet, anointing, overflowing cup, goodness, comfort, mercy, and being in the house of the Lord forever.  Rejoice in the valley Gentlemen – for HE is with us through and through – now and until the end — and even beyond “the end”.

ANNOUNCEMENTS: https://f3knoxville.com/category/announcements/
Slack signup: https://f3knoxville.slack.com/

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

To Infinity and Beyond

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC.  Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had.  Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias.  The only perfect man with all truth was Jesus and He is our only hope.  So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father.  Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.

ANNOUNCEMENTS:

Coffeeteria to follow at Dunkin on Cedar Bluff.

Tabata Chest and Arms

THE SCENE:

Partly Cloudy, 70 ℉. Feels like 72 ℉. Humidity 100%. Wind 2.1 mi/h from NE.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25 –  4 count SSH
  • Michael Phelps

THA-THANG:
Mosey to CMU pile stopping a couple times doing 5-6 burpees while waiting for the six.

First activities follow a Tabata timing structure. So, using a phone or second hand or an actual tabata application.

  1.  Tabata timing 20 seconds on, 10 seconds rest for 4 minutes. CMU press while laying on ground. AMRAP each of the 20 second work periods.
  2. Mosey about 50 yards out and back.  Shake out the arms.
  3. Tabata timing 3 sets of 3 cycles, 20 seconds on, 10 seconds rest each cycle.  20 seconds rest in between sets. Each set consists of a cycle each of:
    1. Standard Shoulder Press
    2. Curls
    3. Overhead Tricep Extension
  4. Mosey about 50 yards out and back.  Shake out the arms.
  5. 10 tempo Merkins on CMU in cadence.  Really slow.
  6. 10 tempo curls with CMU in cadence.  Slowly.  Last 5 emphasizing the negative.
  7. Put up CMUs and Mosey to bleachers.
  8. Run to top of bleachers and back down followed by 25 Monkey Humpers. Rinse and Repeat until six has completed 3 sets.
  9. Up bleachers and down but now with 25 Squats.  Rinse/Repeat 3 times.
  10. Mosey back to AO stopping halfway, grabbing the curb to do 50 heal raises.

MARY:
Jack Webbs to 10 and then a few ab exercises to handle last couple minutes. (American Hammers, Dolly Parton’s, Freddy Mercurys)

COUNT-OFF & NAME-O-RAMA
15 PAX

CIRCLE OF TRUST/BOM:

A Prayer for Submission to God’s Will
Lord God, my Refuge, I am frustrated and fed up with life right now. I need Your help. Remind me that You are sovereign and in control. Help me to let go and to trust You. I am sorry for trying to control every aspect of my life and I give over the driving seat to You. Keep me from feeling upset about things I cannot control and give me a new trust in Your promise to work everything for my good. Thank You that You love me. Amen.

MOLESKIN:

ANNOUNCEMENTS: