F3 Knoxville

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

Pyramid scheme

THE SCENE: 41 and colder than I expected
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

1burp

Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

THA-THANG:
Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

MARY:
Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

COUNT-OFF & NAME-O-RAMA
25 pax
CIRCLE OF TRUST/BOM:
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
MOLESKIN:
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

Aye!
ANNOUNCEMENTS:
F3 brolympics coming this weekend!!

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.

AMRAP at the Asylum

THE SCENE: Nice and cool at about 44°F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 mountain climbers, 10 tempo merkins, 15 SSH, 10 windmill, 15 imperial Walker, 15 Moroccan night club
THA-THANG:
AMRAP style course

1st stop at the pavilion

  • 15 diamond merkins
  • 15 Carolina dry docks
  • 10 pullups

Next stop at base of cardiac hill

  • Bernie Sanders to first corner and complete 20 squats
  • Bernie Sanders to next corner and lunch walk to the base of the small hill.

Final stop back the shovel flag

  • 10 burpees
  • 15 Freddy Mercury (4 count)
  • 20 mountain climbers (4 count)

AMRAP

MARY:
No time! YHC gave no instructions to gather back together and we got more separated then intended.
COUNT-OFF & NAME-O-RAMA
19 total today
CIRCLE OF TRUST/BOM:
The WORD came from James 4:1-10. It is difficult sometimes to be humble and keep our focus on God rather than worldly gain. “Humble yourselves in the presence of the Lord, and He will exalt you.”
ANNOUNCEMENTS:
F3 Knoxville anniversary coming up November 3 and 4.