F3 Knoxville

Tag: Anchorman

Sacrifice For The Lord!

THE SCENE: 29 and felt great in the gloom!
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
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

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

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
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.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

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.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

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

Shamrock – 3>2

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs. 

Stretch 

THA-THANG:

Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs 

Halfway stop for a little break

Curb Alperts  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll. 

Mosey back to the AO

Stopped at CMU pile for 50 curls and 50 presses. 

MARY:

Trolley led us with some Freddie Mercurys to finish the time.

COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:

The Word: Psalm 46:9-11

9 

He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.

10 

He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”

11 

The Lord Almighty is with us;
the God of Jacob is our fortress.

John 16:33

33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

 I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament. 

I just want to encourage you men to lean on this all powerful God that created the universe.

 

Burpees-n-Bleachers

  • Welcome Scene: 30 degrees with a chance of burpees.
  • Warmup:  High Knees with some mosey and burpees
  • Workout:
    • @25 yard line do 25 Merkins
    • Run Up to top of bleachers and out and back across field.
    • @40 yard line do 25 Burpees
    • Run up to top of bleachers and out and back across field.
    • @50 yard line do 25 Leg Lifts
    • Run up to top of bleachers and out-n-back across field.
    • Repeat the above 6 things.
  • Wrap Up & Warm down:  Mosey to AO. Prayer for brothers and sisters.

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them. 

 

Shamrock – Snow fun like F3

THE SCENE: 32F slush & snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 3 laps in parking lot

10 Merkins OYO

Cherry Pickers: 5

Run 3 laps in parking lot

10 Merkins

Tie Fighters

Run 3 laps in parking lot

10 Merkins

10 – 4 count twinkle toes 

THA-THANG:

Mosey to CMU pile to grab 1 CMU

Stop for 25 curb dips 

Mosey with CMU to the covered walkway 

Stop for 25 curb dips

We did 3 rounds of this….

5 Burpees

10 Merkins

15 Overhead press

20 Big Boy Sit-ups

25 Calf raises – with CMU

30 Freddie Mercury – single count

35 Curls

40 American Hammers – single 

45 LBC’s 

50 Shoulder taps – single 

Mosey to return CMUs

20 CMU squats

50’ CMU drag

20 CMU squats 

Return CMUs

Mosey back to covered area for Mary and Word. 

MARY:

Flutter kicks, 20 Snow Angels, Pickle Pounders – Monkey Humpers, planks.

COUNT-OFF & NAME-O-RAMA
Anchorman, Baby Boomer, Cosmo, Pom-Pom, Honeydew, Waxjob, Curveball
CIRCLE OF TRUST/BOM:

The Priestly Blessing

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

24 

“‘“The Lord bless you

and keep you;

25 

the Lord make his face shine on you

and be gracious to you;

26 

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day. 

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers.  The thought I ended with was this. 

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.