F3 Knoxville

Category: Truck Stop

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Year of Fear

THE SCENE: Easy, breezy, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins
20 SSH, 4 ct
5 merkins
10 windmills, 4 ct
5 merkins
10 tempo squats
5 merkins
5 cherry pickers
22 merkins
THA-THANG:
Mosey around island
5 rounds of exercise, then a lap around the baseball field with 5 each merkins, BBS, and squats at each light pole (9 light poles = 45 reps per move per lap)

Exercises between laps – 22 reps each move:

  1. Squats, American Hammers (4 ct)
  2. Merkins, Flutter Kicks (4 ct)
  3. CDDs, Star Jacks
  4. Mountain Climbers (4 ct), Wide arm merkins
  5. Dive Bombers, Burpees

Fellowship mosey to basketball goal for 2 rounds of Gotcha (10 merkin buy-in, 10 merkin penalty when out)
Mosey back to AO

MARY:
1 minute Mary – 22 flutter kicks, 4 ct

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We went around the circle and named off something that caused us stress, anxiety, or to be scared in 2021.  Most of us focused on our children, their safety, and how we’re doing as fathers and leaders.  2020 kicked off a 2 year cycle of stress, anxiety, fear, frustration, and anger.  2021, for most it seems, was even worse.  We’ve heard nonstop garbage and noise about all the things we should be scared of.  Covid, jobs, the economy, foreign governments, our own governments, non-citizens and citizens alike.  It’s overwhelming the amount of fear that’s being preached by our leaders and news outlets.

I told myself for most of 2021 to ignore the garbage and shouting, to not be scared, to just keep on keeping on.  It wasn’t until the last stretch that I realized that maybe they were on to something.  Maybe they were right.  Maybe I should be fearful.  But they were, and still are, preaching the wrong kind of fear.

Paul tells us in Philippians 4:6, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  In Psalm 56:3-4 we find David saying, “When I am afraid, I put my trust in you.  In God, whose word I praise, in God I trust; I shall not be afraid.  What can flesh do to me?”

Stress and anxiety have no place in our lives, gentlemen.  It will not add anything to our lives.  And we far too frequently find ourselves wallowing in the wrong kind of fear.  There is one, and only one, thing we should fear.  That is the Lord God Almighty.  Our Creator, Provider, Healer, and Savior.  Not as the world fears.  Not as we fear punishment or harm.  But a fear out of love, respect, admiration, and praise.  A righteous fear.

Job 28:28 describes fear in this way, “And he said to man, ‘Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.'”  Matthew 10:28 instructs us, “And do not fear those who kill the body, but cannot kill the soul.  Rather fear him who can destroy both soul and body in hell.”

Let us live our lives with the right kind of fear, the Fear of the Lord.  Let us give him all of our worldly fear, stress and anxiety to him.  Let us lead our children, spouses, friends and neighbors with a righteous Fear and help spread the Gospel to this dark world that so desperately needs Him.  Make 2022 the Year of Fear!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard warm-up exercises and a light jog approx 1/4 mile
THA-THANG:
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

CIRCLE OF TRUST/BOM:
Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
MOLESKIN:
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.

Charles Bronson’s BLIMP

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats.
  • Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start.  Rinse and Repeat.  Exercises: Merkins, Squats, Flutters, and SSH.
  • Concrete Bleachers: Grinder.  One partner does step ups while other runs along walking path and across bridge.  The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner.  Switch, Rinse and Repeat for total of two rounds each.
  • Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds.  We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
  • Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each.  Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.

MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord.  Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A

 

More Back and Forth

THE SCENE: Quite pleasant… I wouldn’t actually say there was a chill in the air, but it was certainly cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cobra Burpees x5 IC
Imperial Walkers x15 IC
Tempo Squats x10 IC
LBAC x15 IC each way

THA-THANG:

Repeat of a Q I did at the Asylum a couple weeks ago. Except these light poles are spaced considerably further out!
Mosey around the south field to about the midpoint…
There are 20 cards, one at each light pole.
Start at the middle (pole #10), do the exercise on the card, then go to pole #11, then pole #9, then pole #12 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last few cards. But we got 4.5 miles!

MARY:
30x 4ct LBCs IC
10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
More miles than men this morning… Just 4 came out on this holiday weekend!
CIRCLE OF TRUST/BOM:
James 3:1-12 — Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. From the same mouth come blessing and cursing. My brothers, these things ought not to be so. Does a spring pour forth from the same opening both fresh and salt water? Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
I hate running. Still.
ANNOUNCEMENTS:
Harship Hill Oct 2!