F3 Knoxville

Tag: Erector

Giving 110% in 100% humidity

THE SCENE: According to pool boy it was 100% humidity, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, tempo squats, pointer dogs, sprints and calf raises
THA-THANG:
Small detour to the center courtyard, due to a skunk sighting.

The many faces of Merkins and Abs

  • 20 Inclined, run lap
  • 20 Declined, run lap
  • 20 regular, run lap
  • 20 shoulder tap, run lap
  • 25 LBC, lap
  • 25 American hammers, lap
  • 25 Side crunches each side, lap
  • Mosey to coupon pile for 25 curls, triceps, then top of the hill for leg lifts on the pull up bars

MARY:
Didn’t make it back in time, but did some mary on the way back for breaks.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 2 vs 1 and 10, John 8.  Remember let us who are free of sin cast the first stone.  Instead of judging others, turn the mirror on ourselves and see what we can do to improve and become more Christ-like.
MOLESKIN:
Help guides all these men in decisions about life and work.  Please give us health and courage to share your love.

When is it necessary?

THE SCENE: Ideal Gloom. Dim, dank, and sweaty.
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
Projectivators, tempo squats, little baby arm circles, overhead claps, tempo merkins, mountain climbers, fence steppers, a little stretching on your own.
THA-THANG:
Hit the pool wall for wall-ups, cause I love ’em. Then off to the recruiting center.

Tabata rounds. Each round has 6 exercises. 45 seconds AMRAP, 15 seconds to breathe. 6 decks of memory cards, each with 2 legs, 2 arms, a core, and a full body. After each round, take a lap. Go until time is up.

MARY:
Just enough time for 15 LBCs.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Sin lies only in hurting others unnecessarily. All other “sins” are invented nonsense. -Robert A. Heinlein, science-fiction author (7 Jul 1907-1988)

Apparently contradictory to many religious traditions, but this perhaps falls away upon deeper examination.

Is it physical harm only? Seems obviously to be no. Often people prefer physical pain to emotional pain.

So I can hurt myself if I like? The interconnectedness of people makes it so that self harm is actually harm to others.

When is hurting someone else necessary? The answer to this question represents a probable basis for cultural differences in matters of morality.
MOLESKIN:
We made it through about 3.5 rounds in the time we had.
ANNOUNCEMENTS:
CSAUP Aug 21. Hardship Hill Oct 2.

Quality Time at Sophomore Hill

THE SCENE: Nice 70ish degrees with about 55% humidity.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:

High Knees
Kickbacks
SSH
Merkins
Tempo Squats
Freddy Mercuries

THA-THANG:

Last Man Up to Sophmore Hill (doing a set of Flutter Kicks along the way
Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed
Cindy Crawford (5 corners)
– AMRAP 5 pull-ups, 10 merkins, and 15 squats, 20 LBCs and 25 Calve raises

MARY:

Boat/Canoe
Freddie Mercuries

CIRCLE OF TRUST/BOM:

Heb 10:24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Eccl 4:9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

Privilege to be together with you men, you encourage and inspire me to be a better Christ-follower, let’s continue to bring others into the F3 fold and watch them change!

 

GARBAGE TOTEM POLE

THE SCENE: Humid

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

THA-THANG:
Line up on the curb.  10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street.  Totel Pole time! Perform the below exercises in order.  Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

  • 10 Body Builders
  • 9 Iron Mikes
  • 8 Double Burpees
  • 7 Elbow Planks
  • 6 Squat Jumps
  • 5 Shoulder Taps
  • 4 Round the Clock Merkins
  • 3 Monkey Humpers
  • 2 Donkey Kicks
  • 1 Werkin

MARY:
Freddy Mercury, Plank for 1:30.

COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers

CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness:  “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”

MOLESKIN:
N/A

ANNOUNCEMENTS:
CSAUP coming up.

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.