F3 Knoxville

Category: Truck Stop

Truck Stop Saturday 6-11-22

THE SCENE: Low humidity.  Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars

WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest

1 – Elbow Plank     2 – Flutter Kick     3 – Full Range Freddie Merc     4 – Dead Bug / X-Up

EV.2 – 1-Mile Mosey around the perimeter greenway

EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes

1 – High Stepper x 10 (2=1)     2 – Air Squat x 5 (10 for some)     3 – Imperial Walker x 10 (2=1)

  • after the 10th minute – PAX scaled the bleacher and charged up the hill to the greenway, then mosey’d back to Field 1 for EV.4

EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start.  Early finishers circle back for the Six

– Round 1 – 20 Merkins (Lunge to the Six)

– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)

– Round 3 – 10 Prisoner Get-Ups (Run to the Six)

– Round 4 – 5 Burpees (Encourage the Six)

MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back.  That’s where He wants to be.  Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation.   The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO.  No Truck Stop (or any other workouts) that day.

Merkin Madness

THE SCENE: Cool and clear, perfect sunrise beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4ct)
10 Burpees
Windmills x 10 (4ct)
10 Burpees
Little Baby Arm Circles x 10 forward/10 back (4ct)
10 Burpees
Tempo Squats x 10 (4ct), x 5 (8ct)
5 Burpees
Tempo Merkins x 10 (4ct), x 5 (8ct)
5 Burpees
A little of this and that
Cherry Pickers x 5 (4ct)
Bring Sally Up

THA-THANG:
Mosey to upper field.  Doing half field laps with 8 exercise stations.  2 rounds with whole field lap after each round.

  • Clerkins x 1
  • CDD x 10
  • Swerkins x 5 (per side)
  • Sphinx Merks x 5
  • Reverse Grip Merks x5
  • Derkins x5
  • Dive bombers x 5
  • Spiderman Merks x 5 (per side)

Line up on baseline by goal.  Movement exercise to penalty box line.  Same movement, but reverse direction back to base line.  2 rounds with whole field lap after each round.

  • Bernie (to midfield)/Sprint (back to penalty box)/Mosey (to baseline) – only set to go to midfield
  • Broad jump/Reverse (more of a bunny hop backward)
  • Bear Crawl/Crawl Bear
  • Lunge/Reverse Lunge
  • Bunny hop/Reverse
  • Inchworm/Reverse

MARY:
10 Burpees
Dead bugs x 20 (4ct)
Side Crunches x 20 per side (4ct)
LBCs x 20 (4ct)
American Hammer x 20 (4ct)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We spent a great deal of our time thinking about the What we are doing/going to do and also about the How we are going to do it.  We spend very little time thinking about the Why.  Why is what we are doing important?  Why does is matter and what purpose does it serve?  Simon Sinek posed this idea as a business tool and sales model, but it’s directly applicable to our lives.  For instance, why are you part of F3?  What are you hoping to get from it?  What are you planning to give back or give to it?  Why do you parent the way you do?  Why do you treat your wife the way you do?  For those of us of Faith, why do you believe the way you do?  Why do you follow Christ?  It’s ok if you don’t have an answer today to these questions.  I’m still exploring some of them myself.  But simply saying, “Because I’m supposed to,” or, “Because that’s how I was raised,” isn’t going to cut it.  Explore that Why.  Understand that and you may find that it’s easier to adjust your What and your How.
MOLESKIN:
Prayers for Cosmo’s mom dealing with cancer, Praise for Tailpipe’s wife’s successful surgery and praying for recovery, prayers for fellow PAX (particularly at JUCO) dealing with injuries and illnesses
ANNOUNCEMENTS:
CSAUP @ Haw Ridge 5/6
Convergence @ JUCO 7/2

Bringing on the flowers @ Truck Stop – 4/16/22

THE SCENE: mid-50’s and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes 20 seconds; feet apart and touch each – right, left, and middle for 20 seconds each; Grady Corns IC x 10; LBAC IC x 10 each way; mosey to the Shed
THA-THANG:
EV.1 – Tabata-Style extended warmup – 4 exercises, 20 seconds of work, 10 seconds of rest, 4 sets of each exercise before moving to the next, and 30 seconds of recovery time between exercises.  Once the tabata was complete we took a run around the baseball field as a preview for what was to come.

1 – Side Straddle Hops

2 – High Knees in place

3 – Front Jacks

4 – Imperial Squat Walkers in place

EV.2 – The Flower Challenge – perform the prescribed exercise for each round, going along with the instructions given within the lyrics of the song “Flower” by Moby.  Lap the baseball field and return to the Shed at the end of each round.

Round 1 – Merkins (chest resting on the ground during the “down” phase)

Round 2 – Squats

Round 3 – Leg Raises (laying on your six with feet together, raise legs straight up to perpendicular without bending them, then lower them back down to 6″ off the ground.  Heels should never touch the ground during this round)

EV.3 – Mosey back to the AO parking lot for some light pole to light pole laps.  Perform each exercise from pole to pole and then back to the start

1 – Sprint

2 – Lunge / Reverse Lunge

3 – Imperial Walker

4 – Bear Crawl / Crawl Bear

MARY:
100 yard dash x 2 – PAX gave it all they had in an all-out jailbreak length-wise across the parking lot (x2) to properly empty the tank
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:

“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis – “The Weight Of Glory”
MOLESKIN:

Don’t take Christ’s sacrifice for granted.  Accept the gift and take the holiday at the sea!

Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gently and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.  Matthew 11: 28-30

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

Just 6 Reps

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18