F3 Knoxville

Tag: Erector

Unfamiliar Territory

THE SCENE: Low-Mid 30s, dark, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some stretching; reach-for-the-sky and let-it-hang.

Harry Rockets IC x 10

Slow Jack Squats IC x 10

Crab-ets IC x 10

Chumbaburpee to “Tub Thumpin”.  SSH during the song and Burpee at each “I get knocked down”

THA-THANG:

Mosey with a pause to duck walk

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Rifle carry to parking lot

  •  Donkey block pushers across, then push coupon back and forth the width of the parking spot x5
  • Crabby block pushers, then heavy hammers x20
  • Motivators up to 11

Mosey to Stadium Hill

Sprints to the top; first one down picks the exercise.

  • Tricep Extensions
  • Supermans
  • Rows

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Mosey back

MARY:

Imperial Walkers IC x 15

Type writer push-ups x 10

Outlaws ‘til time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout.  The goal was to get us out of our comfort zone a little.

Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like promotions, job opportunities, unexpected kids

The character of a person…and in this case a MAN… is how you react in those situations.  I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laugh at them.  He’s laughed at mine twice over the past year…

Matthew chapter 4

Jesus, God’s son is the trustworthy one

MOLESKIN:

ANNOUNCEMENTS:
The project’s family workout tomorrow

CSAUP look at Slack for info

Spiraling Up

THE SCENE: Balmy 34, clear and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squats
  • Gradey Corns (OH+Seal claps)
  • Merkins
  • Mountain climbers
  • Hairy Rockettes

THA-THANG:

  • Mosey to the pool wall – 10 wall ups
  • Mosey to the playground – max pull ups
  • Mosey to amphitheater – 10 box jumps
  • Mosey to recruiting center
    • Stations – 1 minute, then rotate, 2 full cycles
      • Black Betty – Dead lift and Rows
      • Dumb Bells – curl and overhead press
      • Dumb bells – chest and lunges
      • Tire flip
      • Sledge tire
      • Tire throw
      • Slam ball – Slam and High throw
      • Plank makers (man makers without merkin)
      • Heavy Big Boys
      • Heavy Flutter Kicks

MARY:
Made it back to the flag at 6:15 sharp
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As part of Kickflip’s challenge, we are reading through the Q source week by week. This week we read about Getting Right. As I reflected on the reading, it seemed to me that the process it describes seems too linear. Rather than getting yourself totally right, then solving the fitness problem, then the fellowship problem, and finally the faith problem, my experience has been that this is the right order, but they repeat. By seeking God, I see that I am not right, so I work on getting right. As I progress in this, it bears fruit in my fitness, fellowship and faith. But then, as my relationship with God improves, further un-rightness is revealed, and I have no choice but to begin the cycle again. So, rather than thinking of a linear process of incrementally getting myself all worked out and perfect, it seems more like a spiral upward, with circuits of getting right, and working on my fitness, fellowship, and faith. Each cycle translates me further onward, but while some aspect of my life might appear to be in good shape at this moment, further growth will be demanded.

Matthew 12:43-45 – 43 “When an impure spirit comes out of a person, it goes through arid places seeking rest and does not find it. 44 Then it says, ‘I will return to the house I left.’ When it arrives, it finds the house unoccupied, swept clean and put in order. 45 Then it goes and takes with it seven other spirits more wicked than itself, and they go in and live there. And the final condition of that person is worse than the first. That is how it will be with this wicked generation.”

I heard an interpretation of this parable that seemed to fit with this idea. If you go through the effort of getting yourself right (getting an impure spirit out, you might say), you have to be careful not to leave that space empty, but you need to fill it with a family. Otherwise, that unclean spirit will move back in with a few extra friends, and you’ll find yourself worse off than you were. That’s why we need the full cycle, we begin by putting out the unclean spirit, but then we need to immediately begin refilling that space through fitness, fellowship, and faith.
MOLESKIN:
Next time I will pull together a princess playlist!
ANNOUNCEMENTS:
Family workout is GO for Saturday, 9 am at the normal AO. Check out the opportunity for giving that Judge posted on the main page in Slack (also linked on the project page).

Doing the DID (Dips, Irkins, Derkins) at JUCO

THE SCENE: It was cold.
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

Quick jog around the parking lot
Windmill
SSH
Tempo Merkins
Tempo Squats

THA-THANG:

Mosey to the new math building; stopping at the wall to do the following
50 Dips
50 Irkins
50 Dirkins
Do a run around the building between each set
Mosey to the Guardrail across from Shopping Center; repeat the above exercise, except 50/40/30
Mosey across the street to the Shopping Center over by Tomo Poke; repeat the above exercise except running up the stairs and around the parking lot

MARY:
Freddie Mercuries, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:
Matthew 5:3 “Blessed are the poor in spirit, for theirs is the kingdom of heaven.”
MOLESKIN:
This Scripture tells us that when we acknowledge our spiritual bankruptcy, this is when God can use us the most. Counter to the culture which is all about you, God gives us a different path. Let us focus on God and see how He, in turn, allows us to see His work and His Kingdom rule in our lives

Early Life of Moses (again)

THE SCENE: Cold 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator – 11
  • Overhead clap
  • Tempo squat
  • Cherry picker

THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
Skip the length of the parking lot.

CIRCLE OF TRUST/BOM:
Moses was flawed but was used by God for good. Unlike most stories (Biblical, heroic, fairy tale, etc), we see most of Moses’s life and it doesn’t end with “happily ever after.”  It ends with his death in failure after a life of great achievement.

ANNOUNCEMENTS:
Family Q on February 12th

Sacrifice Needs To Become A Habit

THE SCENE: 27 and great in the gloomn!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • Mosey to Sophomore Hill

THA-THANG:

Dora The Explorer – Partner Workout (One Runs While One Exercises)

  • 50 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • Mosey to Junkyard

Coupon Work

  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • 10 CMU Swings
  • 10 CMU Bentover Rows
  • 10 CMU Curls
  • Run, Rinse, Repeat
  • Mosey to the Flag

Mary:

  • Hello Dollies X 20
  • BBS X 20

COUNT-OFF & NAME-O-RAMA  9 men in attendance

CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order