F3 Knoxville

Tag: Erector

Lords of the Rings

THE SCENE: 66 degrees and a calm and beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Imperial Squawkers, Tempo Merkins, Bird Dogs, Knoxville Cherry-Pickers, Moroccan Night Clubs, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag.

MARY:
Shoulder burn to finish out the day!  Grady Corns into Moroccan Night Clubs into Little Baby Arm Circles (both ways) – high reps with no breaks in between!.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“For it is by grace you have been saved, through faith – and this is not from yourselves, it is the gift of God – not by works, so that no one can boast.” (Ephesians 2:8-9, NIV)

Four Approaches to Salvation.  What saves us?  How is salvation accomplished?  Some people believe that you are saved by subtraction.  You just need to stop doing certain bad things and you will be right with God.  Others believe that you are saved by service.  If you just do enough good things, go to church, be nice, get baptized, and give enough, you will qualify for salvation.  Still others believe in salvation by comparison.  In comparison to really bad people, they are justified before God.  None of those options work.  None of those will make you “righteous” or right with God.  You can’t earn it, and you’ll never deserve it.  We are saved by grace – God’s grace!  Salvation has nothing to do with what we can do.  It’s all about what Jesus has already done!

MOLESKIN:
A record turnout for me and a huge welcome to Rocket’s father and triple respect: “Keating”!  We hope to see you come out again soon!
ANNOUNCEMENTS:
Hardship Hill is almost here!  Flag handoff this Friday at Rampart.

Trying Something New

THE SCENE: Humid and 64
WARM-O-RAMA:

SSH
Tempo Squats
Merkins
Mountain Climbers
TN Rocking Chair

THA-THANG:

Mosey to the Anytime Fitness Parking Lot
  25 Merkins
  40 2-count Freddy Mercuries
  50 Squats
  Run around the back of the parking lot & repeat 2 times
Mosey along the back road behind Pellissippi
  Mary along the way; merkins, LBCs
Pellissippi Portable Parking Lot Stations
  10 Burpees
  40 2-count Flutter Kicks
  50 Squats
  Run around the back of the parking lot & repeat 2 times
Mosey back to the flag; Mary along the way

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 3:14-15
13 Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
15 All of us, then, who are mature should take such a view of things. And if on some point you think differently, that too God will make clear to you.
– As I grow older, I feel God “making clear to me” the need to 1) acknowledge how much more I need to learn, and 2) use that realization to try and rekindle a love for God’s Word and seek him more fully. Encourage HIMs to do this as well

 

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
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:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 4;8
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure,
“
whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.

Han Solo

THE SCENE: Very cold for May.  Clear skies. Full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. B wings (projectivator)
  2. Imperial walkers
  3. Tie fighters
  4. X wings (overhead claps)
  5. Spice miners (cherry pickers)

THA-THANG:

Mosey to ORAU. Read the quote and complete the exercise then run up and down the hill.  Hold a podracer (Al Gore) for the six.

Scenes:

  1. “I have a bad feeling about this” – 10 thrusters
  2. “Then I’ll see you in Hell!” – 10 Blockees
  3. “Boring conversation anyway” – 50 curls
  4. “I thought they smelled bad on the outside!” – 30 heavy squats
  5. “Never tell me the odds” – 30 overhead press
  6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
  7. “No reward is worth this.” – 10 Urkey Durkery’s
  8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
  9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
  10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
  11. “I know.” – 30 tricep extensions

MARY:
Imperial Walkers and AT-ATs (bear crawl)
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:

Star Wars is the classic melodrama: Good guys wear white and bad guys wear black.  You know who’s who from the start of a scene.  Han Solo is the one exception:  he wears black over white.  He starts out as a bad guy:  selfish, obsessed with money, and only looks out for number one.  However, he undergoes a change during the movie; the classic protagonist.  At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

The journey of Han is an example of coming of age.  Look back at yourself as a child and a youth.  Were you selfish, obsessed with money, and only looking out for number one?  At what point did this start to change for you?  When did you start to love sacrificially? Look at your children.  Do you see Han Solo in them?  Teach them diligently and with patience.  With God’ grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

ANNOUNCEMENTS:
Flag handoffs for JUCO (May 19) and Rampart (May 27)

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None