F3 Knoxville

Lake Life

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

  1. A WORD after it is spoken
  2. TIME after it is gone
  3. An OPPORTUNITY after it is missed
  4. TRUST once it is lost
    ANNOUNCEMENTS:
    F3 olympics and picnic this coming weekend!

10-on-10

THE SCENE: 40 degrees and dark (perfect gloom for an F3 workout)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick 4: SSH x15, Tempo Squats x10, Merkins 4-ct x10, BBS 4-ct x10

THA-THANG:
10-on-10: 10 Burpees on 10 hills around campus (Pellissippi State Community College, aka JUCO), culminating in the Beast across the street – JUCOmanjaro (it’s other less popular name was Kill-a-Man-JUCO), for a total of 100 burpees and I-don’t-know-how-many miles.

MARY:
We squeezed in some flutterkicks during Count Off and NAME-O-RAMA.

COUNT-OFF & NAME-O-RAMA
Kings of the Mountain: Booster, Rocket, Trolley, 5K, Bagger, Sweeper, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:
Psalm 23 – Soul Care

MOLESKIN:
We get up between 4:30 and 5:00 to work out with our AO or wherever. We put time, effort, intention and intensity to getting better, getting stronger, stewarding this temple. Do we take the same time, effort, intention and intensity to care for our souls? Every spiritual practice/exercise is intended to draw us closer to God, submitting to Him, the ultimate HIM, so that He can care for our souls, strengthen it, and use us for His Kingdom purposes. It doesn’t happen on its own. Soul-care takes the same time, effort, intention, and intensity as the care of our bodies.

ANNOUNCEMENTS:
F3 Anniversary events

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.

EVIL OVERCOME

THE SCENE:  A cozy 44 degrees

F3 WELCOME & DISCLAIMER:  This was a free, voluntary, unprofessional workout delivered to men who knew their injuries and how to modify exercises accordingly.

WARM-O-RAMA:
SSH (IC) – X 15, Imperial Walkers (IC) – X 15, Tempo Squat (IC) – X 13, Morocan Nightclub (IC) (A JUCO tradition) – X15, 4×4’s – X5

THA-THANG:  
Mosey to large, inviting parking lot to try our luck at Parking Lot “BLACK JACK” or 21’s.  2 Exercises, separated by width of parking lot.  Merkins at one end, run and perform BBS at other, each round totals 21. (Circuit was cut short for time-sake).

Mosey to “Sophmore” Hill for fellowship and morale boost.  At base of hill – partners alternate doing PUs (alternating sets of 10, resting partner planks, until goal of 100 PUs obtained), Bernie up the hill.  At top of hill – partners alternate doing Squats (alternating sets of 10, resting partner holds an Al Gore, until goal of 100 Squats obtained), Bearcrawl to opposite side of hill – partners alternate doing LBCs (alternating sets of 10, resting partner holds 6inches, until goal of 100 LBCs obtained).  Mosey down hill.  At base of hill – 100 Calve Raises each.

Mosey to hill by CMU pile for BURP-BACK MOUNTAIN:  Alternating rounds of one partner performing burpees while other partner joyfully ran the hill.

Mosey back to AO.

MARY:
Captain Thor and 6 inch drill until time ran out.

COUNT-OFF & NAME-O-RAMA
10 Strong, No FNGs

CIRCLE OF TRUST/BOM:
Historians and philosophers have always had trouble explaining the early growth of Christianity in the face of brutal persecution by the Roman Empire.  Based on historical writings from the first few centuries, almost all agree three main factors and characteristics of early Christians played a role:  LOVE – they loved unconditionally and those that had been cast aside by the Roman Empire.  The love they showed their spouses, children, and neighbors was never-before-seen. Unbelievers were attacted to this. GENEROSITY – They gave sacraficially and in a way that Roman society had never experienced, sometimes risking their lives to help those in need – lepers for example. People were drawn to that.  COURAGE/CONVICTION – their unwavering conviction and love for Christ was on display even when confronted with crucifixion and other forms of persecution performed by the Romans. People were amazed by this and drawn closer to Christ.

Do YOU practice these traits in your daily walk? Never underestimate how your behavior can have an effect on others for Christ. QIC discussed coming to Christ later in life, a journey that started with taking note of his SWAT Team leader’s courage/conviction in praying over meals in front of unbelievers on the team.

MOLESKIN:
N/A

ANNOUNCEMENTS:
F3 Knoxville anniversary/olympic events.

4×6 and Super Burpee’s

THE SCENE: Nice, rain washed parking lot. with clear weather.

WARM-O-RAMA:

Traveling warmup over to CMU pile.  Side straddles, bernies, lunges, zombee mosey,
THA-THANG: 4×6

Each HIM stacks 6 CMU’s 4 times.   The stack locations are:

  1. At base of hill bowl
  2. At top of hill bowl
  3. At base of hill bowl
  4. Back at CMU source pile

You can cary the cmu any way you want and as many as you want. But you should finish one stack before starting the next one.

When done with the 4×6 we did several of the new Super Burpees.

INTRODUCING a new F3 Exercise – THE SUPER BURPEE

The super burpee is a 28 count burpee (with CMU) consisting of

Count Reps Exercise
1-4 2 Merkins (on top of CMU)
5-8 2 Big Boy Sit-ups (lifting CMU)
9-12 2 American Hammers (with CMU)
13-16 2 Bicycles (with CMU)
17-20 2 Curls
21-24 2 Push Presses
25-28 2 Tri Presses

MARY:
Mosey back to AO.  Do modified Super Burpee without CMU like so:

Count Reps Exercise
1-4 2 Merkins
5-8 2 Big Boy Sit-ups
9-12 2 American Hammers
13-16 2 Bicycles
17-20 2 Squat Jumps

COUNT-OFF & NAME-O-RAMA
Booster, 5k, Bagger, Snaggletooth, Trolley

CIRCLE OF TRUST/BOM:
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”  

Don’t let the past define you, you are free in Christ!  You are not a slave to sin anymore!

MOLESKIN:
Please Please Please pray for Tabitha’s health and support for her kids.

ANNOUNCEMENTS:
F3 Olympics comming. https://f3knoxville.com/category/announcements/