F3 Knoxville

Tag: 5K

Aiken Wildfire Giants

THE SCENE: Not too chilly..50.  Post rain fresh air.
WARM-O-RAMA:
A few ssh and then off to box-jump country.   In an effort to always keep variety in our recipe we’re rolling throught the Lexicon/Exicon and we are at #9  Aiken Legs  #10 Air Drama Squats  #11 Air Squared … So lets do those.

Two rounds of Aiken Legs is (20 Squats, 20 Box Jumps, 20 Lunges, 20 Split Jacks)..

15 Air Drama Squats  (Squats on curb with Calf raises)

15 Air Squared ( Squat chair while forward extended arm claps in cadence)

THA-THANG:  Looper

An AMRAP in ~ 20 minutes of Seven Exercise stations.  The stations were next to our beloved Maintenance wall by the CMUS. Distribute the 20 HIMs evenly on the stations before beginning.  The stations were

  • 20 Peter Parkers + 5 Stair Climbs
  • 20 Iron Mikes + 5 Stadium Hill Climbs
  • 20 Star Jacks + 5 wall Loops
  • 10 Handstand Pushups + 2 Building Loops
  • 20 A Hammers + CMU + 40 Imperial Squat Walkers
  • 20 Plank Destroyers + 20 Box Jumps (at other building with wall)
  • 20 (3 cmu) Derkins + 1 crab walk around the wall

I cut us off a bit early so we could get in a good ole Mary.

MARY:

  • 50 Hello Dollys
  • 50 Freddy Mercuries
  • 50 LBC
  • WildFire Plank Merkin Raised Alternates.  When Crowder says Wildfire (during the song) do a merkin and finish by raising the opposite arm until the next merkin.  I think it ended up being 3 sets of 6 merkins with several minutes of holding the plank.

CIRCLE OF TRUST/BOM:

“We need not reinvent what a man is, but only rediscover him. How? By forsaking the uncertain sounds of society and hearkening to the war drum of Scripture. God calls us to fellowship with giants — or those who slayed them — great men who have run the race before us and offer their strengths, weaknesses, and sins to instruct us on how to walk before God this side of heaven.” —  Greg Morse.

“Through You we will push back our adversaries; Through Your name we will trample down those who rise up against us. For I will not trust in my bow, Nor will my sword save me. But You have saved us from our adversaries, And You have put to shame those who hate us. In God we have boasted all day long, And we will give thanks to Your name forever. Selah.”

Psalms 44:5-8 NASB

ANNOUNCEMENTS:
Brolympics  Nov 9th.    Bring Headlamps for Pool Boy’s Safari on Wednesday.

The JUCO 1500

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct moroccan night club, 5 burpees on your own. get your CMU and mosey to the big lot

THA-THANG:

The 1st Monthly “JUCO 1500” performed in the big parking lot, back side of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. the Pax and their reported reps are listed below. Those that did not report a rep cound are listed with a 480 because I was last and I would have had 480 if I had finished my station when time was up. Therefore, I know they had at least 480. Ill be glad to update those #’s if those PAX want to report their # back to me. The JUCO 1500 will be repeated on 2019-11-18!

Station Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Total PAX 10/18/2019 11/18/2019
100 200 300 400 500 1500 Mandolin 453
Squats 10 20 30 40 50 Mermaid 500
Bear Crawl=.012 Judge Judy 600
Merkin 10 20 30 40 50 Chaco 600
Lunge Jitters 680
Big Boy Situps 10 20 30 40 50 Anchorman 568
Bear Crawl Fingerfood 550
CMU Curls 10 20 30 40 50 Nutmeg 607
CMU Mosey Spotter 570
CMU Overhead Press 10 20 30 40 50 Alterboy 570
CMU Mosey Commission 570
CMU Thrusts 10 20 30 40 50 Trolley 480
CMU Mosey Sty 510
CMU Tricep Extensions 10 20 30 40 50 Butterknife 480
Lunge Rosetta 480
Squats 10 20 30 40 50 Nadia 480
Bear Crawl Weedwacker 480
Merkin 10 20 30 40 50 Gump 540
Lunge Kick Flip 480
Big Boy Situps 10 20 30 40 50 Snaggletooth 600
Run 1 lap = 1/4 mile appx 0.25 0.25 0.25 0.25 0.25 Poolboy 390
(FNG) M.C. Hammer 480
Mailbox 480
Guardrail 480
5K 480
Cortez 480

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 in attendance
CIRCLE OF TRUST/BOM:
Referenced the prior message shared about Guardrails we can and should put up in our lives to keep us on the straight and narrow. my personal guard rail being financials. We put ourselves in financial situations trying to “keep up with the Jones” in the society we live in today  where we become enslaved to our debters, and our employers and so on which can in turn put us in less than desireable relationships and situations. a few scriptures that speak about debt and money. Matthew 6:24 New International Version (NIV) 24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money .Romans 13:8 New International Version (NIV)8 Let no debt remain outstanding, except the continuing debt to love one another, for whoever loves others has fulfilled the law.

Another topic thats been weighing on my mind lately is the false sense of division thats in our country, created by the media, politics and many other things that seem to divide us, all the way down to sports. However, when you get to know your neighbor, step out of your comfort zone and reach out to meet new people, especially those that may not be like you and stop listening to what “The News” or The Politicians want us to believe, we arent all that divided. . when I searched my bible app for the word Division i got about 100 different scriptures that were applicable. Romans 16:17-18 New International Version (NIV)17 I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them. 18 For such people are not serving our Lord Christ, but their own appetites. By smooth talk and flattery they deceive the minds of naive people.1 Corinthians 1:10-13 New International Version (NIV)10 I appeal to you, brothers and sisters,[a] in the name of our Lord Jesus Christ, that all of you agree with one another in what you say and that there be no divisions among you, but that you be perfectly united in mind and thought. 11 My brothers and sisters, some from Chloe’s household have informed me that there are quarrels among you. 12 What I mean is this: One of you says, “I follow Paul”; another, “I follow Apollos”; another, “I follow Cephas[b]”; still another, “I follow Christ.”13 Is Christ divided? Was Paul crucified for you? Were you baptized in the name of Paul?

And ultimately, to sum it all up.

Ecclesiastes 12:13 New International Version (NIV)

13 Now all has been heard;
    here is the conclusion of the matter:
Fear God and keep his commandments,
    for this is the duty of all mankind.

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Monday November 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged. Brolympics coming up November 9th.

The Sheep and the Lions

THE SCENE:  44 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda IC x 8
Seal claps IC x 8
Randy IC x 8
Motivator IC x 8
Sprints x 4
Calve raises on the curb while I explain Tha Thang…

THA-THANG:

We going to play a game called “Mutton”.  One PAX is “the sheep” – he wears a flag belt and holds an interval timer (my phone).  The rest of the PAX are “lions”.  Here’s the game;

  • 30 Second Sprint: The Sheep sprints off in whatever direction his chooses… The Lions perform an exercise called by Q (e.g. 3 fairy jacks!), then pursue the Sheep.  If they catch the Sheep, Lions pull his flag off.
  • 10 Second Recovery: If the Sheep was caught, he (alone) starts an exercise of his choice while the Lions recover.  If the Sheep was not caught, he gets to recover along with the Lions.
  • 45 Second Work: All PAX perform exercise of the Sheep’s choice
  • 15 Second Recovery: All PAX recover (and the flag belt is given to another PAX – who becomes the new Sheep…).
  • Repeat…

Stop at the coupon pile to do;

  • Colt 45s
  • Squat thrusters
  • Uneven merkins (one hand on coupon) – is there a name for this?
  • Heavy Freddies
  • Heavy Hammers
  • Hello Dolly

Start “Mutton” again and work our way back to the shovelflag.

MARY:

20 seconds core, 10 seconds merkins….repeat (e.g. LBC, merkin, side crunch, merkin, rosalita, merkin…..)

Repeat for 5 minutes

COUNT-OFF & NAME-O-RAMA

26 HIMs

CIRCLE OF TRUST/BOM:

Proverb from India (hat tip Paramahansa Yogananda).

A pregnant lioness attacked a flock of sheep.  As she sprang on her prey, she gave birth to her cub and then died.  The lion cub grew up in the company of the sheep.  As the sheep ate grass, the cub followed their example.  They bleated; the cub bleated too.  Gradually it grew to be a big beautiful lion but still acted like a sheep.  He had no idea, not even in his dreams, that he was a lion.

One day an old lion passed by and saw this young lion standing with the sheep, acting like a sheep.  So, he gave chase and got ahold of him.  The young sheep-lion said, “Please don’t!  Let me go!”.  But the old lion said, “come with me!” and dragged him to a lake.  He made him gaze into the water and said, “Look at yourself!”  So, the lion who thought he was a sheep looked and for the first time he saw his reflection.  Then he looked at the old lion, and he looked in the water again, and he let out a mighty roar.  He was never a sheep again.

3 Points

1. “The opposite of a man is not a woman; the opposite of a man is a boy” (hat tip Judge Judy). I have three boys at home, and I can tell you that they are often self-centered and short-sighted.  Boys live for gratification and pout when they don’t get their way.  As a high-impact man, you choose not to endlessly chase your own desires, but instead to live sacrificially.  You put the needs and interests of others above your own.  You operate with intentionality and have a consistent positive influence on your community.  You are a high-impact man.

2. If you are in Christ, you are a new creation; the old has gone, the new is here (2 Corinthians 5:15). The old was lust and greed (Colossians 3:5), selfishness, jealousy, envy, and rage (Galatians 5:19-21).  You no longer have a spirit of fear, but a spirit of power, love, and sound judgement (2 Timothy 1:7).  You set your hearts and minds on things above (Colossians 3:1-2).  You’ve clothed yourselves with compassion and humility (Colossians 3:12) and the Spirit of God produces in you love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 3:22-23).  You are a new creation.

3. This one applies to every single one of you – every one of you is the old lion in the story. In your life, there are young lions who act like sheep – and who think they are sheep (we call them “Sad Clowns”).  Grown men who live like selfish boys – men who profess Christ, but who follow their flesh instead of the Spirit.  You must pursue and get ahold of that man.  You must be an example of a high-impact man in his life and show him what he was created to be.  You may just give that man his first glance at his “imprisoned splendor” (hat tip Robert Browning).  You may just be the conduit that God uses to rescue that man from his selfishness and meaninglessness, and to call him into a life of service and sacrifice to the glory of God. 

MOLESKIN:

ANNOUNCEMENTS:

  • Prayers for PoolBoy’s house to sell quickly
  • Brolympics November 9th

JUCO Circuits

THE SCENE: 58 Degrees and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Baby Arm Circles, Tempo Squats, Tempo Merkins – waiting on Trolley
THA-THANG:
Mosey to clean parking lot

  • Circuit Workout.  45 Seconds Work, 15 Second Recover between Stations
    • Squat w/ coupon
    • Merkins
    • Squat Side Walk
    • American Hammers
    • Side Lunge
    • Plank
    • Mountain Climbers
    • Wide/Diamond Merkins
  • 5 x 35 Yard Sprints.  10 Second Recovery in between
  • Repeat Circuit
  • 5 x 35 Yard Sprints.  10 Second Recovery in between

Mosey to Coupon Pile

  • Groups of 3 Circuit.  Work 30 Seconds.  15 Second Recover in between.
  • Curls
  • Tricep Extensions
  • Big Boy Sit Ups

MARY:
3 minutes of stretching after a tough week of workouts
COUNT-OFF & NAME-O-RAMA
19 HIMs this morning.  18 doing Circuits and 1 Rucking
CIRCLE OF TRUST/BOM:
Psalm 19:21 – “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

As we go through each day, we have our dreams and desires, but ultimately we need to put our faith in God’s plan for us and lean on His will and not our own.
MOLESKIN:
Praise for Mandolin’s asthma and shin splints, Prayer that we continue reaching out to our community and welcoming future FNG’s to our AO’s.

ANNOUNCEMENTS:
November 9 – Brolympics

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.