THE SCENE: 58F post overnight rain. Much better than 58F and raining
F3 WELCOME & DISCLAIMER – Administered + Cell phone + obvious COVID distancing
WARM-O-RAMA:
Today we’re going to be focusing on resting so we’ll be doing some intentional resting. All exe
| Exercise |
Rest |
Note |
| Windmill x 5 IC |
Abe Vigoda |
|
| Moroccan Night Club x 10 IC |
Michael Phelps |
|
| Water Wheel x 5 IC |
Shakey Legs |
|
| Spider Man w/reach x 6 IC |
Shoulder Shrugs |
(skipped Shoulder Shrugs) |
| Seal Clap Squat x 5 IC |
Walrus |
(skipped Walrus) |
| Tempo Hand-release Merkin x 5 IC |
Sphinx |
Count = down-2-3-#-up-2-3-# |
| Pickle Pounder |
Glute Bridge Hold (Pickle Pointer) |
|
| Burpee |
Stargazer |
(skipped the stargazer) |
THA-THANG:
Don’t mosey anywhere. We stayed right in the parking lot and I finally got to introduce the Pool Boy version of the Individual Medley: 4 exercises starting with 5 reps each and exercise for 1 minute 30 s with 30 s rest between each round to catch your breath and calculate. The first round we finished really early so we added 2 reps and only took 30 seconds rest.
| Exercise |
Finish by |
+/- reps |
| Burpees |
1 min |
2 |
| Merkins |
1 min 10 s |
1 |
| 4-ct Flutter Kicks |
1 min 20 s |
0 |
| 5 Seal Clap Squats |
1 min 30 s / don’t finish |
-1 |
After completing 5 rounds I asked Rocket to give us a 20-count. The we went to what I’ve dubbed “The Berlin Wall”. We repeated the IM but with different exercises this time and a “rest” of “The People’s Chair” (yes, squatting on a wall with legs at 90° has a name):
| Exercise |
Finish by |
+/- reps |
After rd exercise |
| Muscle-up x 5 |
1 min |
2 |
1 – People’s chair |
| Dwight Howard x 10 |
1 min 10 s |
1 |
2 – BTTW |
| Rotational Merkin x 5 ea |
1 min 20 s |
0 |
3 – Wall Conveyor x 2 |
| Shoulder taps x 10 |
1 min 30 s / don’t finish |
-1 |
|
Only 3 3 rounds here including at the end a wall conveyor x2 (people’s chair + COVID distancing PAX run to next spot on the wall) with a 10-count corner hold each time. Mathlete gave us a 15-count before we moseyed to the Amphitheater. We started at the front but moved to the back as it was a more suitable height for step-ups. Same game – intentional rest of 30 seconds, first time you get to go as fast as you can and are rewarded with more rest (and more reps the next time!):
| Exercise |
Finish by |
+/- reps |
After rd ex: |
| Step ups x 5 ea |
1 min 10 s |
1 |
|
| Dips x 10 |
1 min 20 s |
0 |
|
|
1 min 30 s |
-1 |
|
We got 3 rounds in just in time to take the scenic route through the Oak Ridge Civic Center courtyard after Kick-flip gave us a 10-count (maybe it was 15?).
MARY:
We got back to the AO just in time for some Dealer’s Choice Mary. Limited to 10 of an exercise, I believe the PAX chose as follows:
Rocket – Spider Man’s aka Merkin Parkers (I think that’s what Trolley calls these)
Mathlete – Heels to Heaven
Kick-flip – Mountain Climbers (creative getting around the “10” rule btw with the 4-count exercise!)
Pool Boy – LBC’s (interrupted by a car pulling into the parking lot but all good it just changed the order)
I forgot the exercises for the last 3 but we did get all the way back to Rocket as time expired (and will update once I get some input from these men!)
Kick-flip – x 10
Mathlete – x 10
Rocket – x 10
COUNT-OFF & NAME-O-RAMA
4 PAX. 1 workout at a time we’re growing F3 in Knoxville, Oak Ridge, and beyond!
CIRCLE OF TRUST/BOM:
So today we focused on rest. Question: What is involved in rest?
Biblical rest is at least 3 things (and probably more)
1. Trusting the Lord
“and on the seventh day the Lord rested” (Genesis 2:2)
2. Asking for faith when we don’t believe
“I believe; help my unbelief!” (Mark 9:24)
3. Persevering even when we can’t see (continuing to trust and rest in God’s provision no matter the circumstances)
We walk by faith and not by sight (2 Corinthians 5:7)
So it’s time for some self eval: How are you resting? What does it look like for you to rest? To take a sabbath?
1. Trusting the Lord. Are you:
Working less, sleeping more, praying more, spending less money (at least on yourself), doing less, and/or resting more?
2. Asking for faith. Are you:
Fasting (both rest & ask)
Petitioning God
Reading the Word
ISI (Getting together with other believers for the purpose of pressing into and having Christian fellowship to become more like Christ, encourage one another in Christ, and to display Christ to them?)
3. Persevering even when we can’t see (this is hard to see but clear when you’re doing it). Are you:
Not DIY (Doing It Yourself) but relying on God to change things you (cannot really) control
Keep turning from sin (repentance is continually turning from sin and even from temptation)
Keep on keeping on
Submitting to God and what He ordains
Take time this week to intentionally rest and reflect. Trust that as Jared Raby told me 10+ years ago
“God can do more in 5 minutes than we can do in 5 years.”
MOLESKIN:
Snaggletooth was sick. Prayed for him and for all of us who need to wisely REST! Missed you today though my dude! We also had the choice of “Yoga by Chaco” instead of Dealer’s Choice for Mary if he’d showed up but that was a surprise. I like having these little things in Q’s if certain guys show up (another example is if I’m Q’ing and Waxjob shows up I will always do “row, row, row your boat” with boat/canoe because he’s so enthusiastic and I’m still working on getting my core to where I can do the whole thing (4 or 6 times through the song I forget and ending with “life is but a dream, Life Is But A Dream, LIFE IS BUT A DREAM!!)
ANNOUNCEMENTS:
Hardship Hill this weekend!
