F3 Knoxville

Tag: Archie

What’s in a name

THE SCENE: Rainy but warm… and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmill
  • Tempo Squat
  • Cherry Picker
  • Imperial Walkers
  • Moroccan night clubs

Getting stretched out and warmed out.

THA-THANG:

Mosie to the library cover, stopping along the way to do some pull-ups on the ladder statue.

Two sets of exercises:

  • A
    • Burpee x 10
    • Squats x 30
    • Right Hand High Merkins x 20
    • Rainbow Drops x 50
    • Toe Merkins x 50 (heal raises)
  • B
    • BBS x 10
    • Lunge x 30
    • Left Hand High Merkins x 20
    • Kick Throughs x 50
    • SSH x 50

Complete set A then run across the covered walkway to the set B location.
The second time around, skip the first exercise. Each time skip another exercise till you do the last exercise.

Next, grab some coupons from the car trunk conveniently nearby and complete the following exercises:

  • Coupon swings x 15
  • Front Squat with Coupon x 10
  • Burpee with Coupon press x 10
  • Reverse Lunge with coupon curl x8/8 (each leg)
  • Heavy Hammers x10 (4 ct)

Almost out of time so mosey to the flag. Arrive just in time to catch Rush standing around. No time for Mary.

MARY:
No time

CIRCLE OF TRUST/BOM:
I wanted to share a little about one of the big themes of the Bible, Exile. It first shows up at the very beginning in the garden when Adam and Eve are exiled from the Garden. Later, Isreal is exiled from the promised land. Even Jesus in his ministry was homeless and cared a lot about others who were displaced and without a home.

This concept of exile throughout the Bible is a picture of the human condition. Living in a broken world that’s not quite home. Longing for wholeness and a place of belonging. The early Christians called themselves sojourners or wanderers as they looked to heaven as their ultimate home and Jesus as the path to restoration and belonging.

I invite you all to be wanderers with me and be reminded that our ultimate hope and home is in Heaven.

Watch this. It’s really great.

https://bibleproject.com/explore/video/exile/

MOLESKIN:

ANNOUNCEMENTS:
CSAUP Saturday, Donate to the Wesley house ministry if you can.

Seeds of Change

THE SCENE: 40 degrees and dropping. Mostly dry though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Moroccan nightclub 20
5 burpees on your own
10 tempo merkins
Tempo squats
10 Hairy Rockettes
Side to side mountain 🏔 climbers

THA-THANG:
Mosey to new parking lot for 5 mins of CORE

  • Legs in the air lower the right take right elbow to left knee, switch sides x20
  • Start sitting up, lower down one vertebrae at a time, until you can’t go any further without falling, and pop up x20
  • Lie on left side, bring righ knee into chest while taking your right elbow to your right hip targeting the obliques. x20 switch sides repeat.
  • LBCs
  • Catilina Wine Mixers x20
  • Cone drills:
    In and outs
    Side to side
    Moving planks 5 cones, switch the direction you’re facing, for 5 cones

Mosey to the FIA parking lot

  • 88s maybe?
    8 merkins followed by 8 flutter kicks
    11x

Mosey to the coupon pile

  • Grab a coupon
    Rifle carry to the hill
    Curls x20
    Bear 🐻 crawl up
    1 Burpee at the top
    Run down
    Repeat starting with the curls x1
  • Return Coupon and wall sit for the longest 15 count (thanks Archie!)

Mosey to the flag with a Jail Break

MARY:

  • 2 games of Bear Infection: In a confined space. IT starts in a Bear Crawl tagging everyone else who are Crab Walking. Once you’re tagged, you become a Bear and tag the other Crabs.
  • Hello Dollies x20
  • Plank Variations

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:
Insert the WORD here.
MOLESKIN:
“And those who are Peacemakers will plant seeds of peace and reap a harvest of righteousness.”
James 3:18

I hope you all reap a harvest of righteousness! Plant the seeds, teach your family to plant the seeds… Teach them to be patient, teah them to shower the seeds with love, and it will be well worth the wait!

ANNOUNCEMENTS:
CSAUP Next Weekend. Get signed up!
Please consider donating to the Wesley House. This is an opportunity to step up and help others that are less fortunate. Consider it an “off the court” challenge!

Dying to Love Others

THE SCENE: Cold. Hopefully not like our hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead clap
Seal Clap Squat
Tennessee rocking chair
Tempo Merkin
Mountain Climbers
20 Calf Raises OYO
50% 60 70 80 90 100

THA-THANG:
Falling Indian run to parking lot next to pond – count to 5 and then do squats til the end of the line reaches you and fall back in.

11’s – this is definitely becoming a favorite routine of mine!
10 merkins-> bear crawl across 2 parking spaces
1 squat-> lunge across 2 parking spaces
9 merkins… etc.

20 flutter kicks, 10 second rest if you finish before the 6 does & repeat.

Burpee Mile (this is like ^4? Here’s ^2 wait no I did it once before)

After completing your 3rd lap, don’t do more burpees but pick up the 6 but actually keep running back the whole lap and then everyone does 12 burpees at the end together. (This took longer than I’d remembered because it’s like 0.4 miles for a “lap” so even 3 basically got us to 1.77 miles for the whole Q)

Mosey to the coupon pile. Stop at the stop sign with Heels to Heaven x 15 IC lead by Erector.

Mosey some more all the way to the coupon pile. Do 10 reps of: CMU Thrusters, CMU Swings, CMU Skull Crushers. Repeat once and put your CMU away, doing a wall sit while waiting for the 6.

Mosey back to the #ShovelFlag and barely make it back in time for the 6:15am alarm to go off on YHC’s watch

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
SEVEN! PAX at JUCO
CIRCLE OF TRUST/BOM:

Today is… Guardrail’s birthday!

But seriously, today is Valentine’s Day but I want to tell you about the things over the past 2.5 years I’ve seen lots of examples of love & what it is & what it means. My F3 brothers have been such a source of brotherly love I really don’t know what I’d do without it.

If you’re new or old, here are a few examples:

Guardrail reached out to me in September 2019:

@poolboy didn’t know we were neighbors, if only for a season- but love that we are. let’s catch up soon I’m at 2528 and work from home so I’m here all the time.

This was right before my divorce. And Guardrail has been a faithful and loving friend for over 2.5 years now.

I’ve seen friends reach out & look to bring men back from their wandering / not coming.

I’ve seen this group pray for men in various circumstances- mentors dying, children sick, even guys in this group personally ministered to by the hands that lift CMUs and pound the pavement from burpee to burpee.

I’ve seen love displayed in so many ways like stepping up for Q’s, sacrificing times, & even helping out guys when the do their VQs & something doesn’t work out.

Today’s message is simple. A few verses that communicate one clear message: LOVE

““This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.”
‭‭John‬ ‭15:12-14‬ ‭ESV‬‬

“Whoever has my commandments and keeps them, he it is who loves me. And he who loves me will be loved by my Father, and I will love him and manifest myself to him.””
‭‭John‬ ‭14:21‬ ‭ESV‬‬

“If anyone says, “I love God,” and hates his brother, he is a liar; for he who does not love his brother whom he has seen cannot love God whom he has not seen.”
‭‭1 John‬ ‭4:20‬ ‭ESV‬‬

Love others because Jesus has laid down his life for you. This shows you have His love in you & are Jesus’ friend & disciple.

MOLESKIN:
It’d been too long since I Q’d not OTB. Good to be back in the saddle.
ANNOUNCEMENTS:
Order those JUCO shirts! See Slack for details.

Doing the DID (Dips, Irkins, Derkins) at JUCO

THE SCENE: It was cold.
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

Quick jog around the parking lot
Windmill
SSH
Tempo Merkins
Tempo Squats

THA-THANG:

Mosey to the new math building; stopping at the wall to do the following
50 Dips
50 Irkins
50 Dirkins
Do a run around the building between each set
Mosey to the Guardrail across from Shopping Center; repeat the above exercise, except 50/40/30
Mosey across the street to the Shopping Center over by Tomo Poke; repeat the above exercise except running up the stairs and around the parking lot

MARY:
Freddie Mercuries, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:
Matthew 5:3 “Blessed are the poor in spirit, for theirs is the kingdom of heaven.”
MOLESKIN:
This Scripture tells us that when we acknowledge our spiritual bankruptcy, this is when God can use us the most. Counter to the culture which is all about you, God gives us a different path. Let us focus on God and see how He, in turn, allows us to see His work and His Kingdom rule in our lives

Soggy Biscuits

THE SCENE:  Chilly and damp.  Around 40 degrees

F3 WELCOME & DISCLAIMER 


WARM-O-RAMA:
Warmed up in Pavilion with 30 SSH on four count, 10 tie fighters right and left legs, tempo merkins, 4ct plank jacks and a mosey around the parking lot
THA-THANG:
Started with traditional Sea Biscuit:

10 Burpees, 20 Merkins, and 30 Lunges then a lap

10 Burpees, 20 Merkins, and 30 Lunges then 2 laps

All completed 4 rounds then we grabbed a rock for

12 Minute coupon workout of

1 min of curls

1 min oh press

1 min of tricep extensions

1 min of squats

3 rounds worth

MARY:
Couple of Ab exercises got us to 615
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we commemorated Rosa Parks birthday and talked about courage.  Courage to stand up for what we believe in.  Joshua 1:9
MOLESKIN:

ANNOUNCEMENTS: