F3 Knoxville

Tag: Betty

It’s about the cones.

THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.

THA-THANG:
Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
R&R
When your team finishes the stack, you get a cone and start over. Most cones wins!

Stacks:
10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)

After 3 cones per team, time’s up. Mosey back to the AO

MARY:
No time… Actually almost 2 minutes late.
COUNT-OFF & NAME-O-RAMA
16 men got better today.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.

“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.

“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
MOLESKIN:
Nothing like working out in sleet and snow to start your day…
ANNOUNCEMENTS:
Nothing on the docket this week.

Tree Biscuit – Shamrock 2021

  • Welcome: Below freezing and they knew what was coming – but 14 came out anyway.
  • Warmup:  1 SSH
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      • A tree only gets tagged once
      • Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
      • Taggers: Be sure to take turns tagging/slapping a tree
      • In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      • What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      • No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      • Terrain:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      • Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • We shattered the 216 record by doing 258 Burpees.
    • Previous Tree Biscuits:
  • Wrap – up:
    • Salvation – Justification – Sanctification – All heady words.  I’m hoping to encourage Harmony with the Holy Spirit, as my brother in Christ, Alistair Begg does here: https://www.truthforlife.org/resources/sermon/sanctification/ .  Scripture is clear that God designed you in the womb, he numbers your days.  He is the Alpha and the Omega. He knows all and is in all.  Know that although you may have bowed the knee to Christ and your destiny is secured – there is still a process going on.  God is not finished with you.  He wants a relationship with you. He will not force himself on you.  God waited 80 years to get started with Moses. He will patiently wait for you to come to Him with eagerness.  If you are not listening to God and want to – pray about it.  God runs back to any prodigal son with open loving arms.  No matter where you are at – you can still work with God.  He knows you inside and out – don’t try to hide anything from him.  Draw close, listen, walk with him. If you need a very slow still pace – He will understand. If you want to ramp things up – he will challenge you appropriately – he will not bury you with Mt Everest if you can only handle the foothills.  Trust him.

The Manhattan Project

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 83% 39 ℉ 5.7 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination

THA-THANG:
Mosey towards main parking lot near St. Patrick statue.  Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.

Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5

Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups

Then Mosey back to AO.

MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers.  Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:

Lots of very interesting things have happened at ORNL since its beginning in 1943.  One was that they hired me 20 years ago on Jan 29th 2001.  Here’s a link describing ORNL’s history.  https://www.ornl.gov/content/seventy-five-years-great-science.  Check out the timeline and interactive mural.

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.  For Pom Pom, who is 4 months from his wedding day.  And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).

ANNOUNCEMENTS:

Blood Drive on Friday

Asylum CSAUP on Saturday

Weather Advisory

The Scene

36 degrees and wet

F3 Welcome and Disclaimer

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

Warm-O-Rama

Motivators from 8

Squat to kneel and back up (6-count)

Hairy Rockettes

Cherry Pickers

Ankle to hands 

 

Tha-Thang

Curb on CMU Mosey Way

Squat to curb tab

Hold Session 50 seconds of work 10 seconds of rest

Single Arm Hold -L

Single Arm Hold -R

Hollow Hold

Plank Hold

Glute Bridge

Side Plank -R

Side Plank -L

 

50-40-30-20-10

Seasaw lunge

CMU Curl Press Tri-Ext

Predator Jacks

V Up’s 

CMU Single Arm Row

 

Got through 50 of each and 40 of lunges and curl/press/tri ext

On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries. 

Mosey back to shovel flag just in time

Mary

No Time

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

Watch this: “Good”- Jocko Willink

If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up. 

With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough. 

Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps. 

Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:

ANNOUNCEMENTS:

 

 

 

 

Shamrock – When God speaks, listen!

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Burpees

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

5 Burpees

Snow Angels x25 OYO

5 Burpees

THA-THANG:

Mosey to Block Pile 

5 Burpees

Twist with CMU and walk

Rifle carry 

Repeat 

Go to the brick circle 

5 Burpees

20 Dips

10 Step ups

5 Derkins

X 3 rounds

5 Burpees

Mosey with Blocks towards pile

Stop at chalked area

5 Burpees

50 Bench Press

25 Block Squats

Run a full lap around rear parking lot

5 Burpees

50 Curls

25 Rainbows

Run a full lap around rear parking lot

Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation. 

Return CMUs

Gas Pumps

Mosey back to AO.

MARY:

Flutter Kicks

Monkey Humpers

Freddie Mercury 

COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:

When God speaks, listen.  I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something. 

I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened. 

After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids. 

10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show. 

So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen. 

MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.