F3 Knoxville

Tag: Booster

What kind of hero?

THE SCENE: Proper TN gloom. 70s and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Tempo Squats
  • Little baby arm circles
  • Tempo merkins
  • Mountain climbers
  • Hairy Rockettes
  • Moroccan nightclubs
  • Projectivators

THA-THANG:

The Thang – To Mordor
First, three sets of elevensies

  • Parallel Bar
    • Iron Mikes
    • Inverse Rows
  • Pool wall
    • Wall ups
    • Deep squats
  • Peace Bell
    • Carolina Dry Docks
    • Pistol Squats
  • Death March toward K-25, the long way around
  • K-25 Hill – Mucho Hillo
    • Mucho Chesto but with a hill sprint between each set of 25
    • Merkins
    • Wide Merkins
    • Diamond Merkins
    • Stagger merkins, each side

MARY:
Erector got us one set of freddies before time was up
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

What kind of hero do you aspire to be?

We find a wide array of hero types in our culture. For most of my life, my favorite kind of hero was the highly masculine bad ass. He has the luxury of knowing who the bad guys are and possessing the wherewithal to give em a proper beat down. In terms of personality, they run the gamut from stoic, to clever, to goofy. Basically every super hero falls into this category. And it’s the kind of hero I think we all want to be. Power ranger, He-man, Beowulf, Superman. But these guys rarely show up in history books. The only one that came to my mind was Alvin C. York.

Another type of popular hero is still masculine but faces an enemy or task that is clearly beyond his ability to conquer. These make many appearances in history books. Firefighters climbing the WTC while it collapses, passengers aboard United Airlines Flight 93 who fought back against hi-jackers, military men memorialized with a medal of honor who charged machine gun nests, jumped on grenades, or drove their ship to the brink. We read a story like this each month in the F3 Knoxville newsletter.

These two types of heroes can be found in cultures from all over the earth and throughout history. In Christian tradition there is a third type, which can only be recognized as a hero if you hold a Christian world view. These heroes oppose bad guys by choosing to live differently, openly defying the evil they see in the world, but seeking the good of all people, including, or perhaps especially, their enemies. It is passive and submissive on the exterior, but subversive and compelling to see and experience. This type of hero is forming throughout the old testament, leading up to the single culminating event of all history, Calvary. This type of heroism is also described in Revelation 13:5-10.
5The beast was given a mouth to utter proud words and blasphemies and to exercise its authority for forty-two months. 6It opened its mouth to blaspheme God, and to slander his name and his dwelling place and those who live in heaven. 7It was given power to wage war against God’s holy people and to conquer them. And it was given authority over every tribe, people, language and nation. 8All inhabitants of the earth will worship the beast—all whose names have not been written in the Lamb’s book of life, the Lamb who was slain from the creation of the world. 9Whoever has ears, let them hear.

10“If anyone is to go into captivity,

into captivity they will go.

If anyone is to be killed with the sword,

with the sword they will be killed.”

This calls for patient endurance and faithfulness on the part of God’s people.

MOLESKIN:
Erector was our Frodo today, making it to the top of Mount Doom.
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill

No Vacancy (and No Running Either)

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5

Tempo merkins x 10

Tempo squats x 10

Mountain Climbers x 15

THA-THANG:

Mosey to Big Parking Lot

Lined up individually on every other parking stall line.

  • 10 squats then lunge two parking lines, repeat until you arrive where you started
  • 3 burpees, then bear crawl two parking lines, repeat until you arrive where you started
  • 10 Monkey humpers, then walk on your tip toes two parking lines, repeat until you arrive where you started
  • 10 American hammers, then imperial walkers two parking lines, repeat until you arrive where you started
  • 10 twinkle toes then Bernie two parking lines, repeat until you arrive where you started

Mosey to the AO.

MARY:
Flutter kicks x 20

Pickle Pounders x 8

CIRCLE OF TRUST/BOM:

Matt 11:24 “When the unclean spirit goes out of a man, it passes through waterless places seeking rest, and not finding any, it says, ‘I will return to my house from which I came.’ 25 And when it comes, it finds it swept and put in order. 26 Then it goes and takes along seven other spirits more evil than itself, and they go in and live there; and the last state of that man becomes worse than the first.”

As we overcome the struggles and temptations in our life, we must fill in the void the leave. We should replace and not just displace because a bad habit will come back with a vengeance when we leave an opening. Take the time, money and thought you once gave to your indulgences and now use it to grow physically, financially and spiritually. Start saying yes to your kids when they ask to do something with you, be the first the volunteer at church, take a coworker out to lunch or invite them over for dinner. Stop being men who DON’T do this or that and start being men who DO. When familiar sin comes calling, you can turn on the neon sign that says – NO VACANCY!

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here. 

 

Pickin’, Sprintin’, Squatin’ & Grinnin’

THE SCENE: 70 degrees, 95% humidity, Nice Breeze
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats

THA-THANG:

Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

  1. Merkins
  2. Sumo Squats
  3. Burpees
  4. Lunges
  5. Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

  1. Curls
  2. Overhead Press
  3. Upright rows
  4. Bench style press (on your back)
  5. Bent over rows

MARY:
Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters

COUNT-OFF & NAME-O-RAMA
21 PAX. FNG–>CPR
CIRCLE OF TRUST/BOM:

Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

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

GARBAGE TOTEM POLE

THE SCENE: Humid

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

THA-THANG:
Line up on the curb.  10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street.  Totel Pole time! Perform the below exercises in order.  Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

  • 10 Body Builders
  • 9 Iron Mikes
  • 8 Double Burpees
  • 7 Elbow Planks
  • 6 Squat Jumps
  • 5 Shoulder Taps
  • 4 Round the Clock Merkins
  • 3 Monkey Humpers
  • 2 Donkey Kicks
  • 1 Werkin

MARY:
Freddy Mercury, Plank for 1:30.

COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers

CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness:  “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”

MOLESKIN:
N/A

ANNOUNCEMENTS:
CSAUP coming up.