F3 Knoxville

Tag: Archie

Lil’ Changes

THE SCENE: Calm, Dry Wonderful 37°

F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Overhead Claps: Seal Claps: Tempo Squats: Imperial Squat Walkers (poorly counted): Tempo Merkins: Cherry Pickers: OYO stretch
THA-THANG:
Mosey to the stairs by the new building.

1st Lap Bear crawl up the stairs, skip, crawl bear down, 3 Burpees (thanks for the HC reduction) Bernie back

Little change

2nd Lap Crawl Bear up the stairs, skip, Bear crawl down, 3 burpees, Bernie back

Mosey to the new half wall

22 Dips at top with feet far, 2 diamond Merkins & 2 Wide merkins at the bottom.

Little change for 2nd round: feet close; Little change for 3rd round: One foot up

Mosey to the courtyard

Run a lap: little change: Long stride.  Little Change: short stride: Little change; No arm (half lap)

Mosey to the loading dock

Plank, 2 at a time, jump up on the dock, run down the ramp and release 2 more, newtons ramp style.

Mosey to the far end of the big lot

At each lot entrance 5 Kick throughs.  Got between spots with bear crawls, bernie, long jumps, wheel barrows and finally skipping.

Mosey to the guardrail for some derkins; Finished with sprints between the arrows.  Little change: Flat, then uphill, then downhill and then flat again.

MARY:
Got to spend some time doing Freddy Mercury, Starfish, BBS, Heel touches
COUNT-OFF & NAME-O-RAMA
13 Men, 5 rushers
CIRCLE OF TRUST/BOM:

If your spiritual life is in a rut, maybe it’s not big changes you need.  If your not being fruitful or it’s ineffective take little steps.

Consider 2 Peter 1 5-7

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.

A small faith, supplemented with virtue: Might just be keeping your word and coming out here b/c you said you would. Or the virtue of opening your heart to your family and being present despite distractions.
Virtue with knowledge: Take some time to study God’s word and take it seriously; hint: don’t go it alone
Knowledge with self control: Figure out how to control your body, desires and ambitions. That’s a differentiator.
Steadfastness: Do it for a long time and you get godliness
godliness which results in brother affection because God is full of affection for every brother.  Finally resulting in Love.  Just as Jesus loved us.

Be faithful to your Savior, Be faithful to your family, be faithful to your Church
But try a new time of day for study, a new setting for prayer, Try a new posture
Reach out to a friend and pick a 3 day reading plan together or a short book of the bible

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.
For if these qualities are yours and are increasing, they keep you
from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.
2 Peter 1:5-8

ANNOUNCEMENTS:
CSAUP at the end of the month, Camping trip in April and T shirt order (see slack for details on all 3)

All burpees in His name

THE SCENE: cold, dry at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Insert information about the workout.

  • 25 merkins, crawl bear 20 paces and Bernie Sanders the rest of the hill
  • 25 squats
  • Mosey to next corner
  • 10 burpees
  • Mosey to next corner
  • 25, 2-ct Freddie Mercury

Mosey to the coupon pile

  • 25 curls
  • 25 tricep extensions
  • Up the stairs for 5 pullups
  • Mosey back down
  • 15 heels to Heaven

Mosey to the large parking lot northeast of campus for a burpee suicide.

  • 15 burpees at the first parking row
  • Suicide back to start and then go to 3rd row for 10 burpees
  • Back to start and then run to the 5th row for 5 burpees
  • Return and begin to descend until time is called

MARY:
Hello Dolly, LBC beatdown
COUNT-OFF & NAME-O-RAMA
A dozen got warm quick at JUCO.
CIRCLE OF TRUST/BOM:
“So, as those who have been chosen of God, holy and beloved, put on a heart of compassion, kindness, humility, gentleness and patience; bearing with one another, and forgiving each other, whoever has a complaint against anyone; just as the Lord forgave you, so also should you. Beyond all these things put on love, which is the perfect bond of unity. Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you, with all wisdom teaching and admonishing one another with psalms and hymns and spiritual songs, singing with thankfulness in your hearts to God. Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” Colossians 3:12‭‭-‬17 NASB1995

All of what we do should be to glorify God. This should be in every aspect of our lives: work, family, entertainment, how we treat each other, how take care of our bodies, etc. It shouldn’t be about what we want but what God wants.

MOLESKIN:
Way to keep going on those long moseys!
ANNOUNCEMENTS:
CSAUP coming up at Asylum.

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
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 coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!