F3 Knoxville

Tag: Archie

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.

Shaking the Rust Off

THE SCENE: 49°F, chilly and clear spring morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20 
  • Merkins x4 
  • Imperial Walker x20 
  • Merkins x6
  • Imperial Squat Walkers (or Imperial Squawkers) x20
  • Merkins x8

THA-THANG:
Mosey to the Square w/ the fountain
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20 (10 each leg)

Short mosey to the large square planter area
Using 4 planters to make a large square:
At first corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Next corner: American Hammers x20
Lunge to next corner
Next corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Last corner: American Hammers x20
Lunge to next corner
Rinse and repeat

Mosey to Civic Center front walk
5s
Merkins on 1 end of walk, squats at other end of walk

Mosey back to SP

MARY:

  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x50 IC
  • Plank
    • Hand and leg up
    • Switch to other side
  • Stretching

COUNT-OFF & NAME-O-RAMA
8- Salad Boy, Samaritan, Kick Flip, Frenchie, Erector, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
An excerpt from Day 2 of “Known- Finding Deep Friendships in a Shallow World”
Theologian Paul Tillich articulated the distinction beautifully when he said, “Language…has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” One is toxic. The other is life giving.
The alone we speak of here is the toxic kind. Almost anything can trigger it. Aloneness unchecked turns us in on ourselves and destroys perspective. The gathered pain is an inch-by-inch slide off an emotional cliff. It is isolating. Left unresolved, it is a cancer.
Who chooses to be alone and disoriented in the dark? No one. Who wants to experience moments of unbridled joy or great hardship by themselves? No one. Human contact is life itself.
It is important to remember that F3 is intended to be more than just a fitness class. It is a venue for relationships. F3 is an excellent way to prevent loneliness for men.

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

Modified Robbie Miller WOD

THE SCENE:
62 and muggy

 

THA-THANG:

2 mile ruck

10 Rounds (all exercises done without ruck except ruck get-ups):
– Pull-ups x6
– Burpee Squats x6
– 4ct Mountain Climbers x6
– Ruck Get-ups x6

2 mile ruck

JUCOmanjario and JUCant Hill Workout

THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)

SSH
Windmill
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to JUCant Hill
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercurys
15 Burpees

MARY:
Just enough time to do one set of Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)