F3 Knoxville

Tag: Booster

Killer Abs

THE SCENE:

40’s and clear

F3 WELCOME & DISCLAIMER

Given and received.
WARM-O-RAMA:

Cherry Pickers
Tempo Squats
Harry Rockets
Tempo Merkins
Baby arm circles forward
Baby arm circles back

THA-THANG:
Mosy to the big parking lot by the new math/science building.
Start with 5 hand-release-merkins and run to the first exercise. Complete the first and return to start. Do 5 HRM at the start every time and then continue to the next exercise. Continue down the ladder doing an exercise and then return to the start for 5 HRMs.

Exercises are:

  • 20 BBS
  • 40 Pickle Pounders
  • 60 Box cutters
  • 80 Hello Dolly’s
  • 100 LBC
  • 80 Freddy Mercury
  • 60 Pickle Pointer
  • 40 Flutter Kicks
  • 20 Rainbow Drops

Finish it out with some exercises at the math/science building wall:

  • 20 Derkins
  • 20 Step ups
  • 20 Irkins
  • 20 Box Jumps

MARY:
Imperial walkers
Hill Billy Walkers

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #5

Let’s review the facts…

Fact #5 – Laziness begets laziness

Consider this verse:

Slothfulness casts into deep sleep and an idle person will suffer hunger.

– Psalm 19:15

The first part of this verse indicates laziness makes you tired or sleepy. Notice it’s not the other way around. It’s not that tiredness makes you lazy. It’s not that you’re tired so you are lazy, it’s the other way. Laziness makes you tired. We can’t even trust our feelings and body in this case.

Also, remember fact #2: The sluggard is wiser in his own eyes than seven men who can answer sensibly.

The lazy are self-deceived. They can’t trust their thoughts and now they can’t trust their feelings. This is getting tricky and a cycle that be a trap. You think you’re tired and need to rest but maybe you’re just lazy?

Of course, tiredness is a thing and real but we can’t always trust our self-evaluation.

I challenge all of you to watch out for this laziness trap.

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.

THA THANG:

Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 50 SQUAT AND CURLS
  • 75 LUNGE PRESS
  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 125 TRI EXTENSIONS
  • 100 DERKINS
  • 75 HEAVY FREDDY
  • 50 BLOCKEES

MARY:

PAX choice for 3 minutes

COUNT-OFF & NAME-O-RAMA

16 men and 1 2.0

CIRCLE OF TRUST/BOM:

Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be.  Remind me that my days are numbered how fleeting my life is.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.

MOLESKIN:

This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!

PRAYERS / ANNOUNCEMENTS:

Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

JUCO Metric #1 January 2022

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Enter your Total Rep Count on the form.
This workout will be used to set your baseline score.  We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a Jail Break

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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a

Commandments

THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury.  You’re welcome.

  • 25 Curls, 50 yd run, 1 burpee, 50 yd run
  • 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
  • 25 OHP, 50 yd run, 1 burpee, 50 yd run
  • 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
  • 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
  • 25 Blockees, 50 yd run, 1 burpee, 50 yd run
  • 25 Triceps, 50 yd run, 1 burpee, 50 yd run
  • 25 Shrugs, 50 yd run, 1 burpee, 50 yd run

5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee

moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps

MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments.  Actually, not the 10 from the Old Testament.  John 14:15 reads, “if you love me, keep my commandments.”  Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments.  Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it.  And sure enough there are 38 (39) commandments in the New Testament from Jesus.  Let’s go over all of them now…j/k.  We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website.  Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO.  Memorial Workout Saturday 7am at Rampart.

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.