F3 Knoxville

Tag: Erector

Known by our fruit

THE SCENE: humid, but not terribly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 10 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the playground.

  • Start with 10 pull-ups
  • 20 merkins
  • 10 wall-ups at the pool wall
  • Repeat once

Mosey to the K2-5 hill. Perform exercise then run up the hill and mosey back down. Repeat for all exercises.

  • 20 squats
  • 20 lunges (total)
  • 20 jump squats
  • Repeat once

20 bonus merkins. Mosey to the friendship bell.

Hurricane Hoedown-Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Decrease count next round by 1 until you get to 1.

MARY:
Cherry pickers to loosen up after the hoedown. Merkin ring of fire. LBCs
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” Matthew 7:15‭-‬20 NASB1995

Think about the “fruit” we are bearing in our lives. Can someone that doesn’t know us well immediately recognize that we follow Christ by our actions? Or are we ones that profess to be Christians, yet we don’t live our lives like Christ to the best of our ability? Jesus calls the latter ravenous wolves pretending to be sheep.

Keep reading.

“Not everyone who says to Me, ‘Lord, Lord,’ will enter the kingdom of heaven, but he who does the will of My Father who is in heaven will enter. Many will say to Me on that day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; depart from Me, you who practice lawlessness.’” Matthew 7:21‭-‬23 NASB1995

Just doing some good things in life is not enough. We have to do His will. Jesus calls these people who were doing great things ones who “practice lawlessness” because they did not do His will.

Study His word to know His will.

MOLESKIN:
I use to always check the Exicon for a new exercise for my Qs. Maybe I will start that up again.
ANNOUNCEMENTS:
Butterfly 10k, CSAUP at Dogpound, Dad camp all coming up soon.

Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
THA-THANG:
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

MARY:
On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
COUNT-OFF & NAME-O-RAMA
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
CIRCLE OF TRUST/BOM:
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!