F3 Knoxville

Tag: Bartman

Your own worst critic

THE SCENE: F3 degrees Celsius outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Tempo squat (4 count down, 3 count hold, 1 count up IC) x5
Windmills (4ct IC) x10
Baby arm circles forward (4ct IC) x10
Baby arm circles reverse (4ct IC) x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

THA-THANG:
CCD to dive bomber  x10
Flutter kicks (4ct) x25

Run to splash pad

Navy seal burpees x10
LBC (4ct) x25

(Lunge, squat, lunge, squat=1) x10

Run to docks and repeat

Abs until the six

MARY:
Mosey to AO at 6:05

Alt dead bugs (4ct) x20
Dead bug toe touches (hold for 10 seconds every 5 reps) x15
Rocking planks x10

Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

Forward fly’s Thumbs forward (4ct IC) x10

Forward Fly’s Thumps back (4ct IC) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to talk about that criticism we put ourselves through and how it’s important to focus on self love and self care. There was a song that really stood out to me lately called “talk to a friend” by Slaves.

Tell me, what kind of man am I supposed to be?
When the lines the razor blade made are faded
Is there really any hope for me?
If a simple conversation’s complicated

I know everything I’ve ever done wrong
That kind of memory won’t let me move on
Though there’s bound to be some things that you ain’t told me
I could never be ashamed of you

I wouldn’t talk to a friend the way I talk to myself
See the voice in my head really needs some help

Step inside this is my confession
I let resentment turn into a deep depression
I spend the next five lines asking bad questions
How could I hit rock bottom never learning a lesson?
Do I deserve this hurting?
If my body goes limp, would I float to the surface?
Or can I live in a world with no purpose?
How could I change when I’m still the same person?

What I’m wanting everyone to think about from today is how are you taking care of yourself today? If you can’t love yourself, then it’s nearly impossible to love someone else or accept love.

MOLESKIN:

ANNOUNCEMENTS:
IronPax workouts at the dogpound weeks 0, 1, 2, 3, 4 going on 8/25, 9/1, 9/8, 9/15, 9/22 respectively. Sign up if interested.

There will be a normal Q at 5:30am if you are not doing the IronPax

Zombocalypse

THE SCENE: Hot. Humid. Perfect for taking on the walking dead!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH – 4 ct, IC
Little baby arm circles – 4 ct, IC
10 forward
10 reverse
10 tempo merkins
6 x 4 ct, 4 x 8 ct
5 Cherry Pickers
10 tempo squats
6 x 4 ct, 4 x 8 ct
10 Imperial Walkers – 4 ct, IC

THA-THANG:
All workouts were 3 rounds of AMRAP with 1 minute of work and 15 seconds recovery.

Indian run to bleachers
Dips
Box jumps
Derkins
Boat Canoe

Indian run to upper lot
Iron mikes
Easy ups
Wall squats
Freddy Mercurys

Indian run to upper field
Hi/low plank
American hammers
Jump squats
Hello Dollys

Mosey back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
After this and most workouts, I do feel like the living dead.  And there are always times that my muscles are on fire.  And these made me think of the first few chapters of Revelations that my Bible study group is going through right now.  Jesus gives some very stern warnings to the churches of the time which, in all honesty, scare me.  Revelation 3:1 “To the angel of the church in Sardis write: These are the words of him who holds the seven spirits of God and the seven stars.  I know your deeds; you have a reputation of being alive, but you are dead.”  He tells the church in Laodicea, “I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!  So, because you are lukewarm – neither hot nor cold – I am about to spit you out of my mouth.” Rev 3:15-16

How many of our churches today have a reputation of being alive, but are actually spiritually dead?  How many Christians?  Dare I say, how many of us?  How many are lukewarm and are about to be spit from the mouth of our Creator and Savior?  And let me clarify, the Greek word used here for “spit” is literally vomit.  How many are so detestable to our Maker that we will literally make Him vomit us from His presence?  This is more than a warning.  This is a wakeup call!  The time is now!  If you’re not working for the Kingdom and His glory, you’re dead inside.  Even if others look at you and think you’re alive, if you aren’t bearing fruit, you’re dead.  And you need to wake up.  If you are lukewarm or even cold, get hot!  Set yourself ablaze with the Spirit!  Find someone to help you.  And then, start more fires!  Go out and set other souls on fire for Christ!  This is the only way that we can save our souls and this is the only salvation for our world!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting gently used clothing for Mend House
F3 Work Day at Mooreland Heights Elementary, Aug 8, 0845

Hello my name is Kraken

THE SCENE: upper 60’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches

THA-THANG:

Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.

MOLESKIN:

ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10

Revisiting the backbone

THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 5 count

plank for 30 seconds

squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.

  • 5 burpess at first light pole
  • lounge from second light pole to end of gaurdrail
  • bottom of Matterhorn pair up
  • partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
  • 100 merkins
  • 200 squats
  • 300 v-ups
  • Wait for the 6 as the teams do man makers till the 6 is up

After completing we run up to the backbone.

  • Partner one runs up to the second light pole as the other does man makers then it’s their turn.
  • After two rounds we mosey to the bottom of the rock and run the steps.
  • mosey back to the AO
  • Lunge from star of gaurdrail to the 1st light pole.
  • jail brake to the AO

MARY:

  • revers pickle pounders 15
  • pickle ponders to time.

COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.

“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman