F3 Knoxville

Tag: Biscuits

Focus on Form

THE SCENE: Cool, clear, and perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct) x 20
Tempo Merkins (4ct) x 10
Tempo Merkins (8ct) x 5
Tempo Squats (4ct) x 10
Tempo Squats (8ct) x 5
Little baby arm circles (4ct) x 10 forward/10 reverse
Little of this and that stretching x 30 sec
Cherry Pickers x 5

THA-THANG:
3 stations: Lower body, Upper body, Core.  Simple escalator style, no break between sets.  Lather, rinse, repeat until timer.
Today’s workout is designed so that each PAX can go at his own pace.  Focus on form and quality reps.  Don’t worry about quantity or speed.

Mosey to 1st station near the dumpster.
Lower Body – 15 minutes

  • Squats
  • Iron Mikes
  • Calf Raises – single leg
  • Flutter kicks (4ct)
  • Side lunges (each side)

Indian run with 20 lb slam ball to 2nd station at the playground.
Upper Body – 15 minutes

  • Merkins (standard)
  • Dips
  • Wide arm merks
  • Pull-ups
  • Carolina Dry Docks

Indian run with 20 lb slam ball to 3rd station at the outhouse.
Core – 10 minutes

  • V-ups
  • Side crunches
  • LBC
  • Hello Dolly
  • American Hammer

Indian run back to AO (with slam ball of course)

MARY:
Finished up with a minute of Freddy Mercury’s!
COUNT-OFF & NAME-O-RAMA
7 men sweating in the gloom!
CIRCLE OF TRUST/BOM:
Our word today come from Galations 5:22-25
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 24 Those who belong to Christ Jesus have crucified the flesh with its passions and desires. 25 Since we live by the Spirit, let us keep in step with the Spirit.

On spring break this week, there was a conversation between my BIL and his aunt in which I was a silent participant.  He’s currently living with his girlfriend and he opened the door for her to comment, “You know you’re living in sin.” “I know I am, but…(irrelevant and unremembered reply).” “But you don’t have to.  It’s a choice.”  And she was dead on.

Our sins are a choice that we make.  Our society has made sin easy, convenient, and accepted as the cultural norm.  But what messages are we sending to our children, our wives, our fellow PAX, and our communities by accepting and engaging willingly in sin?  What example are we setting?  We have an example set forth by Jesus Christ of how to act, both in private and in public.  The Holy Spirit resides in those of us who have accepted Him and guides us and enables us to walk in faith and produce the fruits of the Spirit.  Do you recognize these traits in your fellow PAX?  Your family?  Yourself?  Start with yourself.  Get right with God.    Focus on your form and lead by example.  Live by the Spirit.  Keep in step with the Spirit.  Live for Him and become a true HIM.

MOLESKIN:
Prayer requests: Cosmo’s mother (chemo today), Earmuffs’ wife (job interview), Ukraine
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Matterhorn Circuit

THE SCENE: 39 degrees Fahrenheit, slight breeze – no sweatshirt needed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 10
  • Cherry Pickers (Dog Pound Style) IC x 5

THA-THANG:
Indian Run to Matterhorn & Battle Buddy up. Travel to each cone between Speed Hump and the Pav-a-lon.

  • Partner Merkins x 20
  • Pull-ups/Knees to Chest x 20
  • Reverse Lunge up Matterhorn
  • 25 Squat Hops
  • 11’s – CDD’s & Dips
  • BC down hill
  • R&R for time

MARY:

  • Flutter Kicks IC x 20
  • Spidey Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Arguing with your wife is like reading the EULA on the internet. You get part way through and just agree… This month there is a call out from F3 to take the M out for a nice date. Let’s take the wife out!!

Link to podcast here: https://soundcloud.com/f3nation/stuff-worth-trying-podcast-episode-23?utm_source=clipboard&utm_campaign=wtshare&utm_medium=widget&utm_content=https%253A%252F%252Fsoundcloud.com%252Ff3nation%252Fstuff-worth-trying-podcast-episode-23

MOLESKIN:

Ribbed disappears at 615a sharp. Aladdin has wheels and we found out that a CDD is a dip according to Trunk.

ANNOUNCEMENTS:
Check the email.

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Year of Fear

THE SCENE: Easy, breezy, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins
20 SSH, 4 ct
5 merkins
10 windmills, 4 ct
5 merkins
10 tempo squats
5 merkins
5 cherry pickers
22 merkins
THA-THANG:
Mosey around island
5 rounds of exercise, then a lap around the baseball field with 5 each merkins, BBS, and squats at each light pole (9 light poles = 45 reps per move per lap)

Exercises between laps – 22 reps each move:

  1. Squats, American Hammers (4 ct)
  2. Merkins, Flutter Kicks (4 ct)
  3. CDDs, Star Jacks
  4. Mountain Climbers (4 ct), Wide arm merkins
  5. Dive Bombers, Burpees

Fellowship mosey to basketball goal for 2 rounds of Gotcha (10 merkin buy-in, 10 merkin penalty when out)
Mosey back to AO

MARY:
1 minute Mary – 22 flutter kicks, 4 ct

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We went around the circle and named off something that caused us stress, anxiety, or to be scared in 2021.  Most of us focused on our children, their safety, and how we’re doing as fathers and leaders.  2020 kicked off a 2 year cycle of stress, anxiety, fear, frustration, and anger.  2021, for most it seems, was even worse.  We’ve heard nonstop garbage and noise about all the things we should be scared of.  Covid, jobs, the economy, foreign governments, our own governments, non-citizens and citizens alike.  It’s overwhelming the amount of fear that’s being preached by our leaders and news outlets.

I told myself for most of 2021 to ignore the garbage and shouting, to not be scared, to just keep on keeping on.  It wasn’t until the last stretch that I realized that maybe they were on to something.  Maybe they were right.  Maybe I should be fearful.  But they were, and still are, preaching the wrong kind of fear.

Paul tells us in Philippians 4:6, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  In Psalm 56:3-4 we find David saying, “When I am afraid, I put my trust in you.  In God, whose word I praise, in God I trust; I shall not be afraid.  What can flesh do to me?”

Stress and anxiety have no place in our lives, gentlemen.  It will not add anything to our lives.  And we far too frequently find ourselves wallowing in the wrong kind of fear.  There is one, and only one, thing we should fear.  That is the Lord God Almighty.  Our Creator, Provider, Healer, and Savior.  Not as the world fears.  Not as we fear punishment or harm.  But a fear out of love, respect, admiration, and praise.  A righteous fear.

Job 28:28 describes fear in this way, “And he said to man, ‘Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.'”  Matthew 10:28 instructs us, “And do not fear those who kill the body, but cannot kill the soul.  Rather fear him who can destroy both soul and body in hell.”

Let us live our lives with the right kind of fear, the Fear of the Lord.  Let us give him all of our worldly fear, stress and anxiety to him.  Let us lead our children, spouses, friends and neighbors with a righteous Fear and help spread the Gospel to this dark world that so desperately needs Him.  Make 2022 the Year of Fear!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.