F3 Knoxville

Tag: Erector

Proverbs 11-20

THE SCENE: Cool and clear.  55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:

Run to K25 hill; read a Proverb; 1 min of each exercise; run up and down the hill

  1. 11:27 – Whoever diligently seeks good seeks favor, but evil comes to him who searches for it.  — Bear crawl up the hill – 20 lunges at top
  2. 12:24 – The hand of the diligent will rule, while the slothful will be put to forced labor. — Merkins – 10 basilisks at top
  3. 13:25 The righteous has enough to satisfy his appetite, but the belly of the wicked suffers want. — Big boys – 20 lunges at top
  4. 14:4 – Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox. — Burpees – 10 basilisks at top
  5. 15:21 – Folly is a joy to him who lacks sense, but a man of understanding walks straight ahead. — Burnie up the hill – 40 lbcs at top
  6. 16:31 Gray hair is a crown of glory; it is gained in a righteous life. — Al Gore – 20 big boys
  7. 17:28 – Even a fool who keeps silent is wise; when he closes his lips he is deemed intelligent. — Freddie Mercury – 40 lbcs at top
  8. 18:6 – A fool’s lips walk into a fight, and his mouth invites a beating.  — burpees – 30 second stretch of your choice at top
  9. 19:15 – Slothfulness casts into a deep sleep, and an idles person will suffer hunger. — stargazer – 5 burpees at top
  10. 20:5 – The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. — air squats – 3 cherry pickers at top

After completing all the exercises, Snaggletooth chose a random number between 11 and 20 to do an exercise again.  He chose 18 and we did another minute of burpees with stretching at the top.  Next Slappy chose a number:  13 and we did another minute of big boys with 20 lunges at the top.

Next the PAX RTB (returned to base).

CIRCLE OF TRUST/BOM:
I shared Proverbs 13:7 – One pretends to be rich, yet has nothing; another pretends to be poor, yet has great wealth.

I shared my perspective on the current debt saddled society that buys things with debt to impress others and pretends to be rich while never building wealth while others live within their means and save for the future.

Slappy mentioned the same applies to fitness.  We all came out this morning to hurt our bodies so that we could be more fit and healthier in the long term.  Pretending to be in poor health now to have great wealth of health in the future.

Undignified

THE SCENE: Dry; no longer cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets | Overhead Claps | Seal Claps | Maracan Night Club | Channuks| Twinkle Toes| Let It Hang | Reach for the stars

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises.  Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

MARY:
Monkey Humpers | Flutter Kicks | Super Man | Hello Dolly | Pickle Pointers | Calf Raises
COUNT-OFF & NAME-O-RAMA
22 HIMS (2 2.0’s, one got his age right, well done Blow Dart)

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous.  It worked, well done.  We don’t hesitate to look undignified out here.  We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king.  He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem.  And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod.  After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.

 

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

If You See Something Good, Learn From It…

THE SCENE: 55 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

  • Mosey to the coupons lot w/ the person up front falling off for 2 burpees after a 5 count
  • Partner up
  • 50 thrusters
  • Run stairs 5 pull ups
  • AMRAP / 20 blockees
  • Run stairs 5 pull ups
  • 100 curls
  • Flutter kicks in cadence
  • Repeat
  • Mosey with the person in the back sprinting to the front to wall in the courtyard for step up knee ups 30 total
  • Spider-Man Derkins x 10
  • Flutter kicks in cadence
  • Line up on the curb
  • Walking lunges to the next line 10 merkins
    Bernie back
  • Sprint two lines 2 burpees
    Bernie back
  • Karaoke back to the 2nd line switching directions at the first line
  • Repeat from new starting point
  • Continue
  • Flutter kicks in cadence x20
  • Freddy Mercuries x 20
  • Mosey w/ a Jail Break to the flag.

MARY:

  • Rocky Balboas on the curb (soccer drills)
  • Kick Flip’s Mucho Chesto

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:
If you see something good, learn from it. If you see something bad, learn what not to do.

I believe this is a great mindset… If I would take that advice.

If we put God first, we can do anything we put our minds to. If we put God first, then the challenges we face: public speaking, changing careers, starting over, going for a promotion, being the best husband or father we can be, whatever it is… Our Almighty God, Creator of the Universe, The Hills and the Valleys (nod to Kickflip’s message), the sun and the moon, makes these things seem small, we can accomplish anything. Knowing He’s in your corner and He will help us if we ask Him to, that’s amazing to me.

God gives us victory!

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
“They are confident and fearless and can face their foes triumphantly. “
— Psalms 112:8

“being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”
— Philippians 1:6 NIV
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy PT @ The Project

HEAVY PT @ The Project
The Scene: 61, partly cloudy

Welcome/Disclaimer: (follow the leader) WELCOME F3: FITNESS, FELLOWSHIP, FAITH. Snaggletooth. NOT a professional – FREE workout – you are here of your own volition – modify/scale as needed. Cell phone in case of emergency.

WARM-UP
• Moroccan nightclub x7 – IC
• Tempo Squats x10 – IC
• Tempo Merkins x5 – IC
• Mountain Climbers x10 – IC
• Cherry picker x5 – IC
• MOSEY TO POOL WALL
• @Pool Wall – 5x Wall-up
• @Playground – 5x pull-up
• @Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

The Thang:
5 Stations – 3 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Squats
3. CMU Curls
4. Tire Flips
5. Run to parking island 5 burpees – run back + 5 burpees – TIMER
Round 3
1. Inverse Row on Pull-up bar
2. CMU Single-leg Squat
3. CMU Single-arm Row
4. Sledge hammer on Tire
5. Bernies down to end and back – TIMER

MERKIN CIRCLE
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 5 and back down.
Mosey back to Shovel Flag.

Mary:
Pax choice – Flutter kicks, Freddy Mercury, Dolly, 10 BBs OYO – Sorry, no time for Basilisks, Biohack

COT –Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
Each man has his own race, the race of faith, to run that God has set before us. “We do this by keeping our eyes on Jesus…”