F3 Knoxville

Tag: Booster

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

Now…REPEAT the full routine – starting over with your rep count

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

Continued below…

IPC 2

AO: juco
Q: Noodles
PAX: Booster, Wanderer, Guardrail, Butterknife, Mailbox, Carhop, Dart Gun, 5K, Windex, Onesie, Fetch, HallPass
FNGs: None
COUNT: 13
WARMUP: SSH, Bend & Reach, Windmill, -Ct. Merkin
THE THANG: AMRAP 45
– 400m Run
– 5x BDE Burpees
– 400m Run
– 5x BDE Merkins
MARY:
ANNOUNCEMENTS:
COT: Shame
– Genesis 3: sin entered the world. Man’s reaction = feel shame, hide, cover up with fig leaves.
– God’s reaction: call man out of shame, cover with skin of animals (sacrificed an animal)
– Jesus: experienced ultimate shame – hanged and killed (naked) on a tree. He not only felt deep shame, but he bore our sin and shame on the tree.
– Our response? If we confess our sin He is faithful and just to cleanse of us all un-righteousness. First, bring shame to God, then talk to other trusted men.

Heavy day

THE SCENE:

Unseasonably cool

WARM-O-RAMA:

  • Cherry Pickers
  • Tie Fighters
  • Tempo Squats
  • Tempo Merkins
  • Down Dog

THA-THANG:

Grab a CMU and rifle carry to big parking lot. We setup with the following list.

  1. 40 Tricep Extensions
  2. 35 Goblet Squats
  3. 30 Curls
  4. 25 Rows
  5. 20 Derkins
  6. 15 Thrusters
  7. 10 CMU Swings
  8. 5 Blockees

After completing the list, suitcase carry your CMU to the first parking lot line, return with it in opposite hand.
Repeat the list dropping the first row (start with #2). After all is complete, carry to second line.
Rinse and repeat dropping an exercise and carrying to a further line.
Last cycle would be 5 Blockees and carry 8 lines.

Workout credit: kick-flip

MARY:
20 flutter kicks

CIRCLE OF TRUST/BOM:

I’ve been memorizing verses recently using an app called fighter verses. https://www.fighterverses.com/ Check it out if interested.

One of those verses is Deut 10:12-13:

12 And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, 13 and to observe the Lord’s commands and decrees that I am giving you today for your own good?

— Deut 10:12-13

Two things I’d like to share.

  1. One is a reminder to obey God. These verses do a good job of fleshing out what that looks like.
  2. Two is a reminder it’s for our good. It’s amazing that God would set it up that obeying him is not just for him but also for us. Obey! and rest assured it’s the best thing to do.

 

Core Mountain IV

THE SCENE: 70° and enough humidity to share
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Lunge Left, Lunge Right, Mountain climbers, offset merkins, Windmills
THA-THANG:
25 of each of the below moving between the lines on Jucomajaro.

T-claps to Trolley who I stole this workout from, only making use of the lines, instead of rope: https://f3knoxville.com/core-mountain-iii/

  • BBS
  • LBC
  • Scissors
  • Flutters
  • American Hammers
  • Leg lifts
  • Freddy Mercury
  • Cross toe touches
  • Windshield wipers
  • Cross mountain climbers
  • Heel touches
  • Box cutters
  • Hello Dollys
  • Groiners
  • Side Crunches
  • Supermans
  • Plank Destroyers
  • Imperial Walkers

Ate some blackberries on the way down, added some stone work and dips on the guardrail with a little time for Mary

CIRCLE OF TRUST/BOM:
John 14:1 says, “Let not your hearts be troubled.  Believe in God; Believe also in me”.

I heard recently of a commentary by Frederick Bruner on John that this word “believe” more literally translates as “relax into”.  This of course made me think of a hammock.  We must put our full weight into a hammock to enjoy the swing, but it takes faith that it will hold us to really relax.  Ronald Rolheiser in Holy longing describes prayer as “Relaxing into God’s presence”.

My prayer for us today is that we can Believe, Rest and Relax into God’s goodness. Just as generations before us have found God to be enough to hold us up.
“But we believe that we will be saved through the grace of the Lord Jesus, just as they will.”  Acts 15:11

ANNOUNCEMENTS:
Shamrock Convergence in 4 days! Sat, July 8, 7am.

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend