F3 Knoxville

Tag: Bartman

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.

Blimps

THE SCENE: BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

Mosey around outhouse
THA-THANG:
Mosey to track around soccer fields.  Do a BLIMPS then run a lap around the track repeat 4 times

B – Burpees x 5

L – Lunges x 10 each leg

I – Imperial Walkers x 15 each side

M – Merkins x 20

P – Plank Jacks x 25 single count

S – Squats x 30

Mosey to parking lot at skate rink for more BLIMPS.  5 reps for all exercises

B then run to end of parking lot (75 yards?), L then run back

I, run to end, M run back

P, run to end, S run back

Mosey to AO

MARY:
Ratchet – Elbow Dolley

Crossbar – Boat/ Canoe
COUNT-OFF & NAME-O-RAMA
Lone Wolfe, Squirter (FNG), Farva (FNG)

CIRCLE OF TRUST/BOM:
Be enthusiastic in whatever you are doing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill May 19th

Cinco Repeticiones

THE SCENE:  in the 60’s felt like summertime

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo squats x10
  • Merkins (4ct) x10
  • Imperial walkers (4ct) x10
  • LBAC fwd/bkwd

THA-THANG:

  • Long Island BLIMPS
    • 3 Laps around the island with BLIMPS x 5 at each end of the island
  • mosey to watt rd parking lot.  Stop along the way for Groucho Walk across the boardwalk.   Then partner fireman carry the length of the baseball field.
  • Watt Rd lot
    • Battle buddy up and wheel barrow across the parking spaces.   Every 5 spaces the bottom man does 5 merkins and switch places with buddy.  Go to end of parking spaces and back to start.
  • Hill by Soccer Field
    • 5’s with Round the Clock Merkins at top and lunges at bottom
  • Soccer field
    • Game of sharks & minnows.  4 sharks in middle.  All other PAX try to make it across without being tagged.  Penalty is 5 burpees if you’re tagged.
  • Mosey back to AO.  Groucho walk the boardwalk again.

MARY:

  • Captain Thors
  • Side crunches x15 per side
  • Superman swims

COUNT-OFF & NAME-O-RAMA
13 strong:  Mayberry, Frosty, La-Z-Boy, Butters, Shooter, Cosmo, Cornhole, Wagonwheel, Booger, Black Lung, Waxjob, Swirlie, Bartman

CIRCLE OF TRUST/BOM:
Servant leadership.  It’s important.  Take time to be a servant leader to your wife, co-workers and peers.

MOLESKIN:
Lots of fun and laughs today as we fully embraced our inner Cinco de Mayo.

ANNOUNCEMENTS:
Hardship hill is May 19th

Over The Hill

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 40
  • Stretch OYO

 

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road.  5 cones set up at the top of the hill.  Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

  • Cone 5:  40 Burpee
  • Cone 4:  40 Hello Dolly
  • Cone 3:  40 Squat Jumps
  • Cone 2:  40 Carolina Dry Docks
  • Cone 1:  40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style.  Run forward down the hill 2 cones, then bernie sanders back up 1 cone.  Rinse & Repeat until all the way down.

MARY:

  • LBC x 40
  • Mountain Climbers x 40
  • ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ?  While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ.   Are you routinely praying on behalf of others?   Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes!  F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th.  Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.