F3 Knoxville

Tag: Barney

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Hey! Watch iss!

The Scene:  72 degrees and an ever so slight drizzle at times

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey ’round outhouse
Yee haws x20
Mericans w/ 12oz curls x 20
Lightin a firecracker and runnin high knees to fence and back

Partner up
Chicken chasing course W/CMU (12 pack of Olympia) while partner does more merkins w/12oz curls
x2

Indian runs in two lines to back of rink lot w/CMU yell “hey! check iss out” before sprinting to the front

The Redneck shopping spree:
Cone 1 Walmart)20 of each: curls, tris, presses, Squats at each station, run to previous cone and back, grab CMU move to next cone.

Cone 2 Auto Zone) 15 of each: Mericans, SSHs, Imperial walkers, mericans

Cone 3 Walmart again) 10 each: burpees, lumberjacks (5×2), BBS, Carolina Dry Docks

Cone 4 liquor store) 5 each: CMU burpees, CMU sit-ups, CMU sumo Squats, sprint to start w/CMU.

When finished do Suicide sprints to each cone and back
till 6 catches.

Partner up: at start, one farmer walks to first cone with both CMUs (12 packs) and back, while other does exercises, switch go to 2nd cone etc. exercises: Mericans, rockettes, low Ratchet squats, dry docks

Mosey w/CMU to AO

MARY:

Ring of Marlboros:
1st man yells “Hey! Watch iss!” and does exercise he chooses and PAX follows. Next man says same thing when he feels the need and does his exercise.

Count-o-Rama
Name-o-Rama

BOM:
Why We Should Love Our Enemies
“Love your enemies, do good to those who hate you.” (Luke 6:27)

There are two main reasons why Christians should love their enemies and do good to them.

One is that it reveals something of the way God is. God is merciful.

“He makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust” (Matthew 5:45).
“He does not deal with us according to our sins, nor repay us according to our iniquities” (Psalm 103:10).
“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you” (Ephesians 4:32).
So, when Christians live this way, we show something of what God is like.

The second reason is that the hearts of Christians are satisfied with God and are not driven by the craving for revenge or self-exaltation or money or earthly security.

God has become our all-satisfying treasure and so we don’t treat our adversaries out of our own sense of need and insecurity, but out of our own fullness with the satisfying glory of God.

Hebrews 10:34: “You joyfully accepted the plundering of your property [that is, without retaliation], since you knew that you yourselves had a better possession and an abiding one.” What takes away the compulsion of revenge is our deep confidence that this world is not our home, and that God is our utterly sure and all-satisfying reward.

So, in both these reasons for loving our enemy we see the main thing: God is shown to be who he really is as a merciful God and as gloriously all-satisfying.

The ultimate reason for being merciful is to glorify God

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.