F3 Knoxville

Tag: Erector

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

Deck of Pain

THE SCENE: Cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky alternating with some let-it-hang.

Cherry Pickers, Side Straddle Hops, Moroccan Night Clubs, Overhead Clap and Harry Rockets IC.

20 Calf Raises and Merkins followed by a parking lot length mosey and shuffle to warm-up.

THA-THANG:
The infamous DECK OF PAIN.  Pick your poison type workout with a jailbreak to each location around JUCO, but led by the Q due to COVID precautions.  If you haven’t tried it, request a repeat.

MARY:
15 American Hammers IC, 10 Supermans, and polished off with some jumping squats with a hold at the bottom.
COUNT-OFF & NAME-O-RAMA
16 HIMs with a 17th lingering in the shadows (running around campus)
CIRCLE OF TRUST/BOM:

I’m not sure of how many of you are car guys but you may have heard of the 80/20 rule. 80% of the speed you get out of the car is achieved by approximately 20% of the work from the engine. On the flip-side the last 20% of the vehicles max speed is only accomplished due to the other 80% of the work from the engine.

Obviously these are not exact numbers as cars vary in performance and the cross between the efficiency curves are not exact, but it’s an analogy to understand the work needed to achieve a maximum potential.

Now think of how you go through your daily activities and how you may live in a comfort zone. Are you living off of that 20% or maybe 50% in a comfort zone like cruise control.  There are probably several things that you do that could be considered a part of your comfort zone. The things you do well you naturally focus on because again they are familiar.

What about the difficult aspects? How often do you focus or work in those?

I don’t expect you to immediately take on some drastic amount of extra workh, but what’s one thing that you know in the back of your mind you can undertake to better yourself, your family or your discipleship. I encourage you all to step out of that comfort zone and do the hard work.  Push yourself to be better or take on a role that you know you should.

This doesn’t only apply to doing more…Maybe this also means you need to stop doing something that comforts you. Something that you need to abstain from. Do it!

Philippians 4:13 I can do all this through him who gives me strength.

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

MOLESKIN:
We all have room for improvement.  Push yourself to make the difficult change.
ANNOUNCEMENTS:
CSAUP on Jan 30th.

Get to work

THE SCENE: Cold with some fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • Arm circles
  • Michael Felps
  • Tempo Merkins
  • Newton’s cradle
  • Rising Wave – Iron Mikes around the circle, add one each loop until everyone is going

THA-THANG:

On the Way

  • Pool Wall – 10 Murpees
  • Dash line – In turn, do a pushup, sprint to the east end

American Legends circuit – Picked enough stations for the group, rotate stations when the logs make a lap, switch up the stations once one full circuit is completed. We finished 2 circuits.

  • Paul bunyan – drag a couple logs around the islands, flipping flapjacks (tire)
  • John henry – sledge hammer on tire, clean and press (steel bar)
  • Pecos bill – riding (squat pulses) with cmu, Man-nor-king-nor-beast (Stand-lunge-bearcrawl-lunge-stand)
  • Johnny appleseed – bobby hurleys (picking apple’s), Tree (mountain) climbers
  • Casey junior – put your feet up (cmu heel taps), check your watch (curls)

MARY:
N/A
CIRCLE OF TRUST/BOM:
Sometimes I can get too focused on ideas, like justification by faith, so that is distracts me from the mission. Johnny Appleseed was a great example of someone who lived and acted without being distracted. “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself.” DO THAT.
MOLESKIN:
Snaggletooth on the road this weekend. Biohack looking at a business venture.
ANNOUNCEMENTS:
Blood drive the 29th at Lakeshore Park. CSAUP the 30th at Asylum.

Foggy Sea Biscuit

THE SCENE: Foggy, cold, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 15-Hairy Rockettes, High Knees, Butt Kickers, Calf Raises
THA-THANG:
Reverse Indian Run back to sophomore hill area with lead guy dropping for 3 burpees every five seconds.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xMerkins, 15xSquats, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Great showing out at JUCO today with plenty of options to get better. 3 men got in a pre-run, 5 hit up JUCO: Rush for some speedwork, and 7 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.
CIRCLE OF TRUST/BOM:
We are (most of us) naturally impatient. Impatience typically stems from being put in situations where we do not have control. Waiting at a red light, waiting for your food to come out at a restaurant, waiting for your wife to finish getting ready. This impatience is often manifested as anxiety and sometimes anger. This is pretty evident if you look around right now with the way people are reacting to politics. There is very little we can control in the political arena, let’s not allow our impatience with politics to creep into our lives in the form of anxiety and anger. Focus on what is in front of you and what you can control. That is where our time and energy is best spent. Focus on Christ and the peace that surpasses all understanding.

MOLESKIN:
We were all blessed with a Glass Cutter’s Association member today. It’s a bear, it’s a wildman…it’s Waxjob!

ANNOUNCEMENTS:
Blood Drive on the 29th and CSAUP on the 30th. Get signed up!

The Project – a jaunt by the pond

THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER 

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:

  •    Side straddle hops (IC) 4ct
    •    Little baby arm scribbles forward and reverse (IC)
    •    Hand release merkins
    •    Cherry pickers
    • Hairy rockets

THA-THANG:
Insert information about the workout.

  • Mosey to bars and do 7s with dips and derkins using the trees
  • Mosey to the pond:
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
    • Modify by running one lap around the pond after partner completion of exercise
  • Run to the bell and do 7s with gas pumps and dips.

MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:

ANNOUNCEMENTS: