F3 Knoxville

Tag: Betty

Infinite Competition – Everybody Wins

THE SCENE: Perfect fall gloom; 45 degrees with fog
WARM-O-RAMA:
SSH x 20 (IC); T-Merkins (aka Mother Earth) x 5 (OYO); Snow Angels x 5 (OYO); 4ct Starfish Crunches x 5 (OYO); 2 Cherry Pickers
THA-THANG:
Mosey over to lower baseball parking lot; divide into two teams; Q picks first exercise for infinite pain stations; six cones placed along 1/4 mile figure eight route; at “go” PAX sprints to first cone and performs 1 rep of the chosen exercise – at each additional cone an additional rep is added (total of 21 reps per round); first team member back to start picks the next round exercise (rotated through whole, upper, and lower body, and core); arriving PAX holds plank until 6 arrives; rinse and repeat for as many rounds as possible. Finished nine rounds.

MARY:
Plank to downward dog to cobra to child’s pose… slowly over 1 minute to cool down and stretch.

CIRCLE OF TRUST/BOM:
Psalm 34:8 “Taste and see that the Lord is good…”  After missing several weeks recovering from Covid, I was amazed how weak and undisciplined I became in just a few short weeks.  Thankfully many HIMs continued to encourage me and call me to come back out in the gloom.  Reminded of the Lord’s grace to continue to call us back to Him each day with new mercy in spite of our weakness or undisciplined lives.  Paul says in Philippians 1 that to “die is gain”, so he clearly understood the treasure that awaited him in Christ.  For those outside of faith in Christ, this broken world is as close to the Lord and His kingdom you will get.  It’s like the reality that William Shatner just experienced with a ten minute ride in “almost space”… paling in comparison to the many universes he saw on Star Trek.

Planting Shade Trees

THE SCENE: 68 but pretty humid…it was great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the stars
  • Let it hang
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward (IC) 4CT X 10 & Michael Phelps
  • Baby Arm Circles Backward (IC) 4CT X 10 & Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) 4ct X 10
  • Mosey

THA-THANG:

DORAs – one works, one runs

  • Diamond Merkins X 100
  • Big Boy Situps X 100
  • Bobby Hurleys (aka Chris Loftons) X 100
  • Carolina Dry Docks X 150
  • American Hammers X 150
  • Lunges X 150
  • Merkins X 200
  • Hello Dollies X 200
  • Squats X 200
  • Calf Raises (Toe Merkins) X 250
  • Flutterkicks X 250
  • Wide Merkins X 250

MARY:

Part of the Q

COUNT-OFF & NAME-O-RAMA

!8 men w/ 1 big dog; Titan joined us as well

CIRCLE OF TRUST/BOM:

Dennis Swanberg, The Swan as he is known across the country is a former preacher turned Christian comedian and motivational speaker.  He spoke to us and some donors at KARM not long ago.  He weaved in humor and scripture seamlessly.  He was truly amazing.

He spoke about his immigrant great-grandparents who had to make their way in this vast, new land called America by the sweat of their brow.  And, considering that they settled in Texas, they sweat A LOT.

One day, when his great-grandfather was still a very young man, a neighboring farmer saw him out in front of the family home, meticulously burying dozens of acorns.  The farmer approached the grandfather, laughing, and asked, “what in the WORLD are you doing?”

“I’m planting shade trees,” the grandfather quietly replied as he continued dropping seeds into the warm soil.

“Shade trees?” the farmer exclaimed, “Don’t you know it will take YEARS before these things are big enough to provide any shade? You’ll be long gone before then!” he stated smugly.  The grandfather continued planting–determined.

“I’m not planting them for me,” he said patiently, “I’m planting them for my grandchildren.”

The lesson was about how his grandfather planted shade trees for his property that he never got to sit under. Swan’s father and future generations got to get blessings from those shade trees.

Donors of KARM are planting shade trees for poor, homeless, addicted, mentally challenged.

Judge Judy is planting shade trees mentoring that kid whose father is in jail.  Others are volunteering at the Wesley House planting shade trees.

Volunteer soccer, baseball and softball coaches are planting shade trees by teaching the game, character, teamwork.

Preachers, Sunday School Teachers, youth sponsors all planted shade trees over us in hopes that someday we’d figure it out and live out what they taught us.

The best shade trees you’ll ever plant…Are the ones you’ll never sit under!
None of us are self-made. We’re all sitting under “shade trees” that were planted by our forefathers, by our families, and by our friends. Now, it’s your turn to leave a meaningful legacy by planting your own shade trees for others to sit under.

Not everyone can be a legend, but everyone can leave a legacy.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Saturday is Off The Chain CSAUP at the Dog Pound
  • Get ready for the Iron Pax Challenge

 

Head to Head Competition

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

tempo merks
tempo squats
baby arm circles
cherry pickers
quad stretch
arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1 Planks
2 Hand release Merkins
3 100’s at the track, may have to run heats with a winner’s and loser’s bracket
4 Big Boys
5 Wall Squats

We broke into 2 teams.  Team 2 beat team 1 by a score of 23-7.  Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

Four Corners @ Shamrock

  • Welcome: All are welcome – those who come are awesome!  Welcome to the Jungle!  I’m not a professional, but neither are you, so lets go have some fun! By the way, it was  a perfect 70 degrees this morning.
  • Warmup:
    • Merkin to chest – Arm shake
    • Squat with leg shake
    • First Corner of parking lot :25 Merkins
    • Second Corner of parking lot :50 LBCs
    • Third Corner of parking lot: 75 Squats
    • Fourth Corner of parking lot: 100 SSH
  • Workout:
    • Repeat the warmup for every parking lot on campus.
    • We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins.  (we did throw in some CMU exercises for good measure too).
  • Warmdown:
    • 50 Freddy Mercuries
    • 25 Hello Dollys
    • 25 Scissor Kicks
    • Leg Lift Holds
    • Ring of Leg Fire
  • Wrapup:
    • Fruity Goals: Bored?  Need direction? Need a goal?  Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control.   Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal.  Write it on your hand.  Write it on a sticky.  Nudge yourself in that direction today.  Put effort into that thing. Be intentional about it. Go outside your comfort zone.  The reality is that it is difficult and you will fail if it’s just you trying.  So before you start on your chosen fruit of the day, ask God to nudge you in that direction.  Ask Him to fill you with more of it today.  Ask Him for help in exercising that new muscle.  You are His and He is yours.  Partner with God and His Holy Spirit today in practicing fruit.  At the end of the day – review your Fruity Goal.  How was your nudging? How did God do as a partner?  Share how it went with someone or write it down.  Now repeat that every day.  🙂
    • But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
    • But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
  • Announcements

“I’m curious about the chicken, eating the rock.”

The Scene

Beautiful morning for some 1st F 

F3 Welcome and Disclaimer

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

Warm-O-Rama

Seal Claps

Imperial Walkers

10 count squats

Tempo Merkins

SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.

Mountain Climbers

Tha-Thang

Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area

 

Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.

25 Skier swings

20 Shoulder press

15 Triangles

10 Rock Pass Through Lunges (Pass through each leg was 1 rep)

5 burpees over the rock (back and forth was 1 rep)

 

Mosey to Racketball Club Way climb and setup for some DORA 123

100 Squats

200 BBS with legs flat on the ground

300 SSH

Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb) 

 

Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session

1 Skater Hop (Side to side was 1 rep)

6 merkins at the middle light pole

2 Skater hopes (side to side was 1 rep)

5 merkins at the middle light pole

….. You get the idea

We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15

Mary

No time but we did plenty of BBS as a group

COUNT-OFF & NAME-O-RAMA

17 HIM including 1 FNG welcome Highlander

COT/BOM

Some words were spoken about honoring others in your life.

Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”. 

“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”

“Honor is not about a person’s performance but their value in the image of God.”

*all stolen from the Called to Influence devotion in The Bible app

MOLESKIN:

ANNOUNCEMENTS: