F3 Knoxville

Tag: Erector

Rocky Balboa moment at the Project

THE SCENE: A little cooler.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the AO’s biggest hill (i.e. K2/5 hill, The Ridge, etc…it goes by many names at this point).  Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school (definitely feeling some Rocky Balboa at the top!).

  • 10 diamond merkins
  • 20 narrow squats
  • 15, 4-ct Freddie Mercury

We moseyed back to the flag and got a little Mary in.
MARY:
15 Heels to Heaven, 20 American Hammer, and 15 Hello Dolly
COUNT-OFF & NAME-O-RAMA
5 HIMs!
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 – “Enter through the narrow gate; for the gate is wide and the way is broad that leads to destruction, and there are many who enter through it.  For the gate is small and the way is narrow that leads to life, and there are few who find it.”

We can be “all-in” with our faith, but if we have errors in our convictions, we can be one of the many mentioned above.  Paul, before he met Christ on the road to Damascus, was zealous for the Lord.  However, he was persecuting Christians!  Jesus corrected Paul and he became one of the biggest influencers for the Church.  Consider the things you hear about God and the Bible and study them to make sure they are true.  Always seek the truth!

ANNOUNCEMENTS:
Planning in the works for upcoming CSAUPs.  Look for announcements about 2nd F lunches in Oak Ridge!

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Slaves to Grace, Not to Fear

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS:

Parking Lot Stripes

THE SCENE: 63 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops (IC)
  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 15
  • 10 Tempo Squats (IC)
  • 10 hand-release merkins (OYO)
  • 4 easy Sprints
  • Mosey to large parking lot across campus

THA-THANG:

  • 10 Merkins & 10 Squats, run to first parking stripe & run back
  • Rinse & repeat to next stripe, etc. all the way to the next light pole

 

  • One HIM does CMU Farmer Carry in each hand while PAX does exercises together while they walk/jog 120 yards or so – Burpees, 8-count Body Builders, Big Boy Situps, LBCs, Freddie Mercury, Squats, Lunges, Calf Raises
  • Mosey to AO

MARY:

  • One-legged Erectors (each side)
  • 20 merkins (IC)
  • 10 burpees

COUNT-OFF & NAME-O-RAMA

5K, Archie, Chaco, Commission, Erector, Guano, Gump, Snaggletooth, Spotter, Stye, And Booster

CIRCLE OF TRUST/BOM:

Proverbs 13:20 Walk with the wise and become wise, for a companion of fools suffers harm.

Ecclesiastes 4:9-10 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-3 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. 

Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

MOLESKIN:

My wife just celebrated her 30th high school reunion and mine is this weekend in Texas.  It’s made us think about our long friendships with people but also think about our more recent friends that are so important to us.  For me, I know the HIMs I’ve met in F3 would do just about anything for me just like I would for them.  Friendships are important and can take a lot of work and effort but they are important so let’s all try to be better friends and be intentional with our relationships with old friends and new ones!

ANNOUNCEMENTS:

I’m out for a week. Commission has the JUCO flag.

Please remember to find a date to Q in June!