F3 Knoxville

Tag: Dumpster Dive

Shamrock – Rejoice and Mourn

THE SCENE: 68F muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

50 Calf Raises 

5 Merkins

THA-THANG:

Mosey to River rocks

Grab 2 small rocks

Tabata 30 seconds on / 10 second break

  • Butterflies 
  • Flutter kicks 

– Three rounds each

  • Rocky Arm Circles
  • LBCs
  • Three rounds each

Mosey to CMU

More Tabata 30 seconds on / 10 second break

*Curls

*Windshield wipers

  • Three rounds each

*Bench Press

*Rocky Balboa

– Three rounds each

  • Alternating CMU Merkins
  • scissor kicks

– Three rounds each

Return CMUs and head to the ditch

Run down one side up the other, mosey to the start and do it again. We did this 5 times. 

Mosey back to AO flag

MARY:
Calf raises

COUNT-OFF & NAME-O-RAMA
Mermaid, Curveball, Dumpster Dive, Trolley, Pickle Lock, Fabio, Titan, Sparkles, Tailhook, Anchorman,
CIRCLE OF TRUST/BOM:

Romans 12:15

15 Rejoice with those who rejoice; mourn with those who mourn.

I was reading this chapter last week and I really like this short and simple verse. It’s so to the point about how to walk life with people around us. 

If we can set our own selfishness aside for a few minutes each day we could jump in to mourn with those who mourn. 

I think of my daughter who gets pretty emotional about “little things”, but those little things really matter to her and I should mourn with her and listen to why she’s upset. It makes a big difference if she knows that I care. 

When a friend or co-worker receives good news or accomplishes something, we should jump right in for a  high five or send a text to rejoice with them. 

It’s so simple and it can make a huge impact on those around us. 

 

Infinite Competition – Everybody Wins

THE SCENE: Perfect fall gloom; 45 degrees with fog
WARM-O-RAMA:
SSH x 20 (IC); T-Merkins (aka Mother Earth) x 5 (OYO); Snow Angels x 5 (OYO); 4ct Starfish Crunches x 5 (OYO); 2 Cherry Pickers
THA-THANG:
Mosey over to lower baseball parking lot; divide into two teams; Q picks first exercise for infinite pain stations; six cones placed along 1/4 mile figure eight route; at “go” PAX sprints to first cone and performs 1 rep of the chosen exercise – at each additional cone an additional rep is added (total of 21 reps per round); first team member back to start picks the next round exercise (rotated through whole, upper, and lower body, and core); arriving PAX holds plank until 6 arrives; rinse and repeat for as many rounds as possible. Finished nine rounds.

MARY:
Plank to downward dog to cobra to child’s pose… slowly over 1 minute to cool down and stretch.

CIRCLE OF TRUST/BOM:
Psalm 34:8 “Taste and see that the Lord is good…”  After missing several weeks recovering from Covid, I was amazed how weak and undisciplined I became in just a few short weeks.  Thankfully many HIMs continued to encourage me and call me to come back out in the gloom.  Reminded of the Lord’s grace to continue to call us back to Him each day with new mercy in spite of our weakness or undisciplined lives.  Paul says in Philippians 1 that to “die is gain”, so he clearly understood the treasure that awaited him in Christ.  For those outside of faith in Christ, this broken world is as close to the Lord and His kingdom you will get.  It’s like the reality that William Shatner just experienced with a ten minute ride in “almost space”… paling in comparison to the many universes he saw on Star Trek.

Shamrock Getting “Tire”d

THE SCENE: Shamrock. about 65 with some on and off sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Baby Arm Circles Forward and Back

5 Cherry Pickers

15 Rockettes

THA-THANG:
The work out involved 1 HIM flipping a giant tire while the rest of the PAX spun a wheel and randomly selected 1 of the 8 workouts below. When the PAX completed each exercise they then would pick of the person flipping the tire and then another member would begin flipping such tire and it was rinse and repeat

  1. Big Boy Sit Up (15)
  2. Merkins (15)
  3. Squats (15)
  4. Side Straddle Hops (15- 4 count)
  5. Flutter Kicks (15 – 4 count)
  6. Mountain Climbers (10 – 4 count)
  7. LBC’s (15 – 4 count)
  8. Burpees (10)

We then gather round and used the song “Flower” by Moby and when the word “down” was said in the song you held an Al Gore and could not stand up until the word “up” was said in the song.

MARY:
Gathered back at the AO and did Box Cutters, Freddie Mercury’s, Merkins, and Flutter Kicks
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:
During the workout a variety of different songs were played. Anything from hip hop, to classic rock, and even country. All the songs had a similar theme though and it was about tires, traveling, wheels etc. One point to take away is that just like the variety of songs F3 is a variety of different men who come together for one thing and that is to get better as men together.  Also the tire represents the fact that alot of us are “tire”d of something right now whether it be mandates, job loss, family issues or anything. Just like at a workout we all need to know that we will get through what ever we are tired of and will be stronger for it.

 

Revised Memory @ Shamrock

THE SCENE: Sweaty!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Arm Circles forward and backward
Cherry Pickers

THA-THANG:
Pieces of cardboard were laid out face down.  We drew the pieces one at a time and played memory or match.  You did each exercise turned over unless it was a match, in which case you ran a lap.  One team decisively beat the other 5 matches to zero.  The first time we played, it was 4-1.  We will keep this one on hand and do it again in the future.

MARY:
No time left for Mary.  The workout had plenty of Ab exercises.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the importance of discipline.  Working out is hard, it hurts, hard to wake up in the morning, but we enjoy and we keep coming back.  I encouraged everyone to apply that same discipline to other aspects of your life.  For me that is spiritual discipline.  I need to be more disciplined in that aspect of my life.  It is hard, it may be painful, but if I stick with it, it will become enjoyable, and I will miss it if I don’t do it.
MOLESKIN:

ANNOUNCEMENTS:
HARDSHIP Hill

Shamrock Jungle Safari – Tabatta Style

  • welcome: all are welcome – the strong disciplined few show up – 70 degrees – felt like 90.
  • warmup:
    • Inchworms
    • bear crawl
    • lunge
    • spinning side squat
    • burpee broad jumps
    • reverse lunge
    • crab walk
    • spinning side squat
    • reverse inchworms
    • imperial lunge walker
    • reverse bear crawl
    • broad jumps
    • reverse crab walk.
  • workout:
    • in a single file line repeat the above warmup exercises tabatta style.  45 seconds of work, 15 seconds of rest.  1 exercise per tabatta set.  so 45 seconds of inchworms + 15 seconds of rest.  then bear crawl for 45 seconds + 15 rest.  repeat… etc.
    • We made it almost a mile around campus – going around trees, up hills, …
  • warm-down: mosey back to ao.
  • wrap-up: Struggle share time – go around circle , share what God is doing in each persons life.  What challenges you faced last week and what are looking at this week.  Close in prayer – we all have great challenges – challenges of purity, integrity, discomfort, deepening faith, stepping up to leadership, extending physical self discipline challenges, patience challenges, endurance & perseverance challenges, focus challenges.  We all in it the thick of it!  The hill is steep but our God is victorious over all.
  • announcements:
    • Hardship Hill,
    • IronPax,
    • Knoxville Pre-Order F3 t-shirt orders.
    • Q-sign up