F3 Knoxville

Tag: Booster

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Windmills
Cherry Pickers
mosey
THA-THANG:
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Merkins
Thrusters
Bench Press
Curls
Burpees
rest
that is it, rinse and repeat 6 times for a total of 36 minutes

MARY:
We had time for a short round of LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
[MEANING]
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
[MEANING]
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
[MEANING]
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
[MEANING]
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
[MEANING]
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
[MEANING]
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

MOLESKIN:
Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
ANNOUNCEMENTS:
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.

Unoffendable Juco UNO

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO

THA-THANG:

Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!

UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3

Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:

Arms
Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue

Legs
Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue

After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:

Abs
BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue

Burpees
Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue

Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.

Heavy
Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue

Calves
Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue

Q watches the time and calls recover when it’s getting close. Head back to flag.

MARY:
Had enough time for 30 seconds of flutter kicks.

CIRCLE OF TRUST/BOM:

I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.

Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.

Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.

We can choose to be unoffendable.

We should choose to be unoffendable.

We are called to forgive, not be angry.

Good sense makes one slow to anger, and it is his glory to overlook an offense.

— Prov 19:11

 

 

Better Late Than Never Egg Hunt + Prey-Predator Game

THE SCENE: Mid 50’s and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 11.
  • Seal Claps x 10.
  • SSH x 11.
  • Plan Position (30 sec).
  • Shoulder taps x 10.
  • Merkins on your own x 10.

THA-THANG:
Mosey to the new building.

We did some laps around the new building stopping at each entrance. The exercises at each entrance were:

  • 15 Lunges.
  • 10 Burpees.
  • 10 Heels to Heaven.
  • 15 Derkins / 30 Toe Merkins.
  • 20 Box Jumps / 20 Dips.
  • 20 BBS.
  • 20 Squats.

Egg Hunt.

We divided ourselves in 2 teams, we collected as many eggs as we could and we gave the eggs that we collected to the other team as a present :)…then the teams had to run around a loop (800 feet), crack open the eggs and do the exercise prescribed by the egg :). Team number 2 did a great job finishing all of the eggs in less than 10 mins…great work gents!!!

Prey-Predator Game.

Two Stop signs. Three predators and many preys. The objective was to carry as many eggs as possible from one stop sign to the other douching for the predators. If you get caught by a predator, you do 10 burpees, you become a predator and the predator becomes a prey. It was a really fun game, but there was not much time to do many rounds :'(.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
16 Strong HIMs showed up this morning.
CIRCLE OF TRUST/BOM:

Reflected about happiness and how easily we can take things for granted. Let’s try to see love and beauty in the small things.

Proverbs 20:27

“The Spirit of man is the lamp of the LORD, searching all the innermost parts of his being”.

MOLESKIN:
ANNOUNCEMENTS:
No time.

JUCOtop Stargazers

THE SCENE: 66°, Dry and wonderful

F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Reach for the stars, let it hang, Cherry Pickers, some other stuff.  Booster mentioned doing stargazers, so we headed to the top of Juco to try it out.  Campus is too bright.
THA-THANG:
Grabbed some rocks after doing 25 dips.  Carried them to the base of Jucomajaro.  Did a min of exercise followed by a sprint up 2 lines, carrying our rock.

  • 1 min of burpees
  • 1 min of Imperial Walkers (It is May the Fourth)
  • 1 min of BBS
  • 1 min of Squats
  • 1 min of plank
  • 1 min of Flutter kicks
  • 1 min of Superman

Made the summit where we had a ring of fire, starting at 4 merkins.

Then we got 3.5 seconds of stargazers before we did some Hello Dolly.  Too many clouds to see stars anyway.

Stone Jenga was played.  We held Al Gore while building a pile of rocks.  We got to 7 rocks before it fell so 10-7=3… 3 burpees.  Well done.  Mosey back to return our rocks, do more dips, bear crawl across the street and back, 10 Dirkens, Duck walk to curb and 20 calf raises.

MARY:
Hello Dolly, Freddie Murcury, Superman and 10 Regular, 10 Wide and 10 Diamond merkins
CIRCLE OF TRUST/BOM:
Psalm 18:  I love you, Oh Lord, My Strength

Looked at making sure the Lord is our strength, our deliverer and our Rock.   David, leading the victorious army didn’t find his strength in his self but from the Lord.  Make sure Jesus is the foundation of your strength.

Be praying for our F3 brothers we miss due to injury.  Especially Survivor, Spotter, 5k, Gump and others.

ANNOUNCEMENTS:
CSAUP at Haw Ridge Friday night 9-Midnight.  Last chance to sign up today.  Family workout moved to May 14.

Blockee Totem Pole

THE SCENE: 55 degrees and dry. Fantastic.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins OYO
Arm rotations thumbs up in cadence
Overhead Clap and Seal Claps x10
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to the coupon pile.

  • Rifle Carry to Sophomore Hill
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x SC flutter kicks and run a lap between each set
  • Rifle Carry to coupon pile
  • Mosey back to the flag

MARY:
No Time…
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:
“always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
Ephesians 5:20 NIV

If you’re in the Bible study we’re on a 21 day gratitude journey. I love these. Not only is it a positive experience while you’re doing it, but when you go back and read through everything you’ve journaled, it’s pretty cool too.
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP thei Friday 9p-Midnight
Family Friendly Workout at the Project Saturday May 7