F3 Knoxville

Tag: Borg

tripple 11s

THE SCENE: beautiful morning. 60s
F3 WELCOME & DISCLAIMER: followed the standard disclaimer

WARM-O-RAMA:

  • seal claps (IC)
  • Moroccan nightclub (IC)
  • merkins (IC)
  • plank – upward dog back stretch
  • Stretch on your own

THA-THANG:

  • mosey to track, bear crawl 25 count right arm.
  • mosey to High School Stairs (there are three levels)
  • tripple 11s. squats, dry docks then freddie mercury. for the count, did 1:10:10; 2:9:9, etc.
  • mosey to track indian run around the track
  • exercises at 0 and 200m marks. mosey between marks and include 50 yard sprint.
  •  for the exercises, 10 burpees, 20 lunges each leg, 30 merkins, 40 LBCs. repeat that twice.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
gratitude
MOLESKIN:
none
ANNOUNCEMENTS:

Ab-O-Rama

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Overhead arm pull
  5. Recumbent abdominal point

THA-THANG:

  1. Mosey to parallel bars
  2. 20 inverted rows
  3. 10 wallpees
  4. Death march to K25 hill
  5. Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
    1. 30 Big Boys
    2. 60 LBCs
    3. 30 Hello Dolly’s
    4. 60 Flutter Kicks
    5. 30 Heels to Heaven
    6. 15 Basilisks
  6. Mosey to bell
  7. 10 single leg squats (each leg)
  8. Mosey to parallel bars
  9. 15 inverted rows
  10. 5 wallpees
  11. RTB

 

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps.  We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth.  For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

Trail of Tears

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Moroccan night club
  4. Run to track
  5. Overhead clap

THA-THANG:

During the course of this workout, we did exercises relating to events from President Andrew Jackson’s public life.

  1. Death march (Indian run w/ burpee before sprinting to the front of the line) 2 laps
  2. Battle of New Orleans
    1. Fought after the War of 1812 was over (Americans won)
    2. Despite a large British advantage in numbers, training, and experience, the American forces defeated a poorly executed assault in slightly more than 30 minutes. The Americans suffered roughly 60 casualties, while the British suffered roughly 2,000,
    3. 20 Big Boys, 40 LBCs (for the 60 American causalities)
  3. Death march 2 laps
  4. Dismantle 2nd Bank of the United States
    1. Chartered by James Madison in 1816
    2. 18 Hello Dollys
    3. 16 Heels to Heaven
    4. Liquidated in 1841
    5. 18 Big Boys
    6. 41 LBCs
  5. Death march 2 laps
  6. In 1835, Jackson became the only president to completely pay off the national debt
    1. 18 Basilisks
    2. 35 Big Boys
  7. Death march 2 lap
  8. Return To Base
  9. 1824 Presidential election
    1. Jackson won the plurality of the popular and electoral vote, but not a majority of the electoral vote.  He lost the contingent election in the House of Representatives.
    2. 99 squats (3 sets of 33 w/ 5 merkins in between each set) for his electoral votes.

MARY:
Bobbit led a set of 10 big boys.

CIRCLE OF TRUST/BOM:

Andrew Jackson was a very effective leader.  He was able to accomplish lots of initiatives and often in the face of huge opposition.  However, many of them seem to be made with a lack of human empathy.  It is important to remember as we seek our goals that everyone we encounter are also children of God and deserve our respect and love.

ANNOUNCEMENTS:
Service opportunity at Girls Inc on Thursday, August 12th.  CSOP on Saturday August 21st.

What kind of hero?

THE SCENE: Proper TN gloom. 70s and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Tempo Squats
  • Little baby arm circles
  • Tempo merkins
  • Mountain climbers
  • Hairy Rockettes
  • Moroccan nightclubs
  • Projectivators

THA-THANG:

The Thang – To Mordor
First, three sets of elevensies

  • Parallel Bar
    • Iron Mikes
    • Inverse Rows
  • Pool wall
    • Wall ups
    • Deep squats
  • Peace Bell
    • Carolina Dry Docks
    • Pistol Squats
  • Death March toward K-25, the long way around
  • K-25 Hill – Mucho Hillo
    • Mucho Chesto but with a hill sprint between each set of 25
    • Merkins
    • Wide Merkins
    • Diamond Merkins
    • Stagger merkins, each side

MARY:
Erector got us one set of freddies before time was up
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

What kind of hero do you aspire to be?

We find a wide array of hero types in our culture. For most of my life, my favorite kind of hero was the highly masculine bad ass. He has the luxury of knowing who the bad guys are and possessing the wherewithal to give em a proper beat down. In terms of personality, they run the gamut from stoic, to clever, to goofy. Basically every super hero falls into this category. And it’s the kind of hero I think we all want to be. Power ranger, He-man, Beowulf, Superman. But these guys rarely show up in history books. The only one that came to my mind was Alvin C. York.

Another type of popular hero is still masculine but faces an enemy or task that is clearly beyond his ability to conquer. These make many appearances in history books. Firefighters climbing the WTC while it collapses, passengers aboard United Airlines Flight 93 who fought back against hi-jackers, military men memorialized with a medal of honor who charged machine gun nests, jumped on grenades, or drove their ship to the brink. We read a story like this each month in the F3 Knoxville newsletter.

These two types of heroes can be found in cultures from all over the earth and throughout history. In Christian tradition there is a third type, which can only be recognized as a hero if you hold a Christian world view. These heroes oppose bad guys by choosing to live differently, openly defying the evil they see in the world, but seeking the good of all people, including, or perhaps especially, their enemies. It is passive and submissive on the exterior, but subversive and compelling to see and experience. This type of hero is forming throughout the old testament, leading up to the single culminating event of all history, Calvary. This type of heroism is also described in Revelation 13:5-10.
5The beast was given a mouth to utter proud words and blasphemies and to exercise its authority for forty-two months. 6It opened its mouth to blaspheme God, and to slander his name and his dwelling place and those who live in heaven. 7It was given power to wage war against God’s holy people and to conquer them. And it was given authority over every tribe, people, language and nation. 8All inhabitants of the earth will worship the beast—all whose names have not been written in the Lamb’s book of life, the Lamb who was slain from the creation of the world. 9Whoever has ears, let them hear.

10“If anyone is to go into captivity,

into captivity they will go.

If anyone is to be killed with the sword,

with the sword they will be killed.”

This calls for patient endurance and faithfulness on the part of God’s people.

MOLESKIN:
Erector was our Frodo today, making it to the top of Mount Doom.
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill

2 Masters

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

  1. Side straddle hop
  2. Tempo merkins
  3. Moroccan night club
  4. Tempo squat
  5. Cherry pickers
  6. Run to track + 1 lap
  7. Leg swings

THA-THANG:

The point of the workout is to try to serve 2 masters:  abs and sprints.  We drew cards and each suit had an ab exercise + sprint distace:

  • Hearts – 2x card number LBCs + 100m
  • Diamonds – Big Boys + 200m
  • Clubs – Hello Dollys + 300m
  • Spades – Heels to Heaven + 400m

What ended up happening is we spent the 90% of the time running and only served the sprinting master.

CIRCLE OF TRUST/BOM:
I shared Luke 16:1-13 and highlighted verse 13:  “No servant can serve two masters, for either he will hate the one and love the other or he will be devoted to the one and despise the other.  You cannot serve God and money.”  This was illustrated in our lopsided workout.  We tried to do 2 things and only did one of them well.

ANNOUNCEMENTS:
We announced a family workout for Saturday the 24th of July at 0700.