F3 Knoxville

Tag: Archie

Viva Las Vegas!

THE SCENE:  66°F, clear spring morning – couldn’t be nicer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANG:  Welcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

  • Pull-ups
  • Supine pull-up
  • Dips

 

…mosey to the amphitheater

Next-up, Team Poker

Two teams.  One member from each team draws a playing card and lays it face up.  The suit and value of the card dictates the exercise and reps as detailed below.  Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot.  Repeat to exhaustion.  Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit:  Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)

 

…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins
Repeat

…mosey past the Bellagio.  High knee down The Strip

 

MARY:
Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

COUNT-OFF & NAME-O-RAMA
6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

CIRCLE OF TRUST/BOM:
The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

Men,
The good things in life are far too important to be left up to chance.  Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!).  Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

MOLESKIN:
Virgin Q – thanks for not eating me alive, men!

Working on the things I hate

Burbs, Friday 24, May, 2019

THE SCENE: 70°F, Pleasant Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Up lovers lane, around the outdoor pool, and back to the start.

THE THANG:

Mosey to the high ground (YMCA parking lot next to the pull-up bars)

5 pullups (no ruck), 10 pushups (ruck on), 15 squats (ruck on)- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 8-counts (ruck on), 15 ruck thrusters- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 ruck get-ups, 15 ruck swings- 3 sets

Ruck the parking lot loop

5 pullups (no ruck), 10 overhead ruck press , 15 BBS (ruck on front)- 3 sets

Speed ruck until time

MARY:

None

COUNT-OFF & NAME-O-RAMA

Judge Judy, Cosmo, Barbie, Cap’n Crunch, Snorkel, Archie (QIC)

CIRCLE OF TRUST/BOM:

We prayed

Jericho

THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x30 IC
  • Tempo Squat x10 IC
  • Cherry Picker x5 IC
  • Nancy Kerrigan x10 forward IC
        • x10 backward IC
  • Mountain Goats x15 IC
  • Booyah! Merkin x10 OYO w/ partner
  • Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
  • Mucho Chesto
    • Merkin x10 OYO
    • Werkin x10 OYO
    • Diamonds x10 OYO
    • Staggered Left Merkin x10
    • Staggered Right Merkin x10
    • Mosey around parking lot, then repeat above set for a total of 100 merkins

THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building

Read Joshua 6:1-5

Walls of Jericho (7 exercises, 7 reps, 7 laps)

  • Squat Jumps x7 OYO
  • Freddy Mercury 4ct. x7 OYO
  • Star Jumps x7 OYO
  • Lunges x7 ea. leg OYO
  • London Bridge aka Dirty Hookup 4ct x7 OYO
  • Groiners x7 OYO
  • Carolina Dry Docks x7 OYO

After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…

Mosey back to AO.

MARY:

Gas Pump 4ct. x10 IC

Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)

COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano

CIRCLE OF TRUST/BOM:
Read Joshua 6:20

Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.

MOLESKIN:

Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.

ANNOUNCEMENTS:

Upcoming joint workout at the Asylum for Memorial Day.

Under Construction

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 25 Side Straddle Hops
  • 50 Calf Raises
  • Sprints
  • Mosey

THA-THANG:

Under Construction 

  • AMRAP overhead press w/ CMU while partner does sprints; switch
  • AMRAP curls w/ CMU while partner does sprints; switch
  • AMRAP tricep extensions w/ CMU while partner does sprints; switch
  • AMRAP bentover rows w/ CMU while partner does sprints; switch
  • AMRAP squats while partner does sprints; switch
  • AMRAP big boy sit-ups while partner does sprints: switch
  • AMRAP burpees while partner does sprints; switch
  • Rinse and repeat for 30 minutes
  • Mosey

MARY:

  • Flutterkicks
  • Side Crunches (X each side)
  • Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day.  Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years.  Our spiritual construction is critical to our development as a HIM.  Some days, I do a decent jobs but most I do not.  That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God.  – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

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

ANNOUNCEMENTS:

  • Hardship Hill is coming up this weekend
  • Sign up to Q
  • We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day

Uncomfortable

THE SCENE: 71°F, Pleasant Gloom 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 
  • Butt kicks across parking lot
  • High knees across parking lot
  • Run loop around parking lot
  • Merkins x10 IC (4-count)
  • Imperial Squat Walkers (or Imperial Squawkers) x20

THA-THANG:
Mosey to the court
Partner up and line up along sidewalk at one end of courtyard
Partner wheelbarrows to first sidewalk
Partner leap frog to next courtyard crossing sidewalk
Partner wheelbarrow (partners switch roles)
Partner leap frog to cones
Run back to original sidewalk
Repeat (first time all groups stay together, second time race)

Partner Derkins (3 sets of 10 OYO)

Mosey over to a clear, blank wall
Wall Sits 1 minute
Balls to Wall 30 seconds
Wall Sits 1 minute
Balls to Wall 45 seconds
Wall Sits 1 minute
Balls to Wall 1 minute

11s thru the courtyard
BBSs and Squats

Mosey back to SP

MARY:

  • Flutter kicks
  • Heels to the heavens
  • Plank
    • Right arm and leg up
    • Left arm and leg up

COUNT-OFF & NAME-O-RAMA
Chaco,  Spotter, Judge Judy, Erector, Black Box, Guano, Booster, Gump, Commission, Kenjo, Archie (QIC)

CIRCLE OF TRUST/BOM:
One of Christianity’s greatest idolatries today is also one of the most subtle and insidious: the idolatry of comfort. 
Widespread especially in affluent Western contexts, comfort idolatry is the product of a consumerist context that frames everything—including spiritual things—in terms of expressive individualism, self-fulfillment, and “bettering yourself.”

In this context, going to church is just one among many other curated things (which may also include podcasts, self-help books, juice cleanses, yoga, backpacking, the Enneagram, Jordan Peterson, and so forth) that can add something to one’s unique spiritual path toward wisdom and wellness and becoming a “better person.”
Because it is so widespread and subtle, this framing doesn’t often seem so deadly. But it turns Christianity into a product akin to a smartphone app: something the “user” can opt in or out of as is convenient, or appropriate as needed but only insofar as it suits them. If it is in any way uncomfortable or costly, the “app” is easily deleted. 

But a Christianity that’s accessed only as it suits us, only when it’s comfortable and on our terms, is not really Christianity. To truly follow Jesus is to flip the cultural script on comfort. It is to shift one’s gaze away from a consumer self and toward our worthy God; from an inward, self-help orientation to an outward, others-helping orientation. Healthy Christians are always wary of easing into comfortable Christianity.
https://www.thegospelcoalition.org/article/8-ways-battle-comfort-idolatry/

I am very guilty of this form of idolatry. My life is not comfortable right now because of my children. Two of my four are really stressing me out, and honestly, I find myself dreaming of the days when the last one is out of the house. I look forward to just being comfortable all the time, but that is not the life I have been called to as a Christian. I need to set my mind on staying faithful to God’s will and not on my own comfort.