F3 Knoxville

Tag: Baby Boomer

Taking Out the Trash

THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10

THA-THANG:
Run to different areas of campus.  Pick up a piece of trash and put it in the box.  Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25).  Run to a new area.

In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100

MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time.  We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)

Total 80 merkins

COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout.  As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives.  Garbage in = Garbage out.  I challenged each of us to find the trash in our lives that impedes us, and to remove it.

John 2:13-22


Jesus overturned tables in the temple.  He took out the trash.  When confronted with things in our lives, look at how Jesus handled situations, and model your response after his.  If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven.  There is not a more appropriate   time to consider helping the East Knox Community.  Here is one way we can assist.

Hey Fellas. For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:
                                                                     
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20) 
* Bath towels and twin bed linens.

CMU Campus tour

The Scene

28 Degrees 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Merkins

Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair

Tha-Thang

Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)

 

Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)

 

Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)

 

Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)

 

Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot) 

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO

Mary

No Time

COUNT-OFF & NAME-O-RAMA

8 and 1 2.0 for the beatdown

COT/BOM

Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life. 

MOLESKIN:

I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown. 

ANNOUNCEMENTS:

For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:

                                                                     

* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20) 

* Bath towels and twin bed linens. 

He is Risen Indeed

  • Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
  • Warmup:
    • 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
    • Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
    • Mosey to All Saints Entrance – 10 Smurf Jacks
    • Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
  • Workout:
    • Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
    • During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
    • The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
    • We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
    • The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
    • At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
  • Wrap Up
      • At 6:03 we started re-stacking all 216 blocks back into a neat pile.  We went over a little in time but were very grateful that Jesus was not in the tomb.
      • “Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
      • To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS: