F3 Knoxville

Tag: Borg

Good to be back

THE SCENE: 28 and dry.
F3 WELCOME & DISCLAIMER: Check, check, and check.
WARM-O-RAMA:

  • Lap around the parking lot and straight to Recruiting Center.
  • SSH
  • tempo Squats
  • LBAC (fwd/back)
  • Cherry Pickers X5
  • Whatever other warmup/stretch you need while I set up the workout.

THA-THANG:

  1. 20-15-10 (Reps with CMU)
  • Curls
  • Thrusters
  • Tricep Extensions
  • Squats
  • LAP around parking lot w/CMU

2. FLORA 1-2-3

  • 100 Merkins while partner holds plank
  • switch every 10
  • LAP around parking lot w/CMU
  • 200 LBC while partner holds 6″ leg lift w/CMU (directly overhead or extended back)
  • switch every 20
  • LAP around parking lot w/CMU
  • 300 Squats w/CMU while partner holds CMU Gore
  • switch every 25
  • LAP around parking lot w/CMU

3. 10’s
• 10 Single arm rows (each side) – Mosey CMU to curb and back
• 10 Lunges (each leg) – Mosey CMU to curb and back
• 10 Good Mornings + 10 BBS– Mosey CMU to curb and back
• 10 Uneven Merks (each side) – Mosey CMU to curb and back
• 10 Kettle swings + 10 Overhead Calf Raises – Mosey CMU to curb and back
RECOVER FOR TIME – MOSEY BACK TO SHOVEL FLAG

MARY:
We had some time for a few: Freddy Mercury, Dolly, Basilisk.

COUNT-OFF & NAME-O-RAMA
CRAZY 8 – special shoutout to Wanderer and Miss Fire – welcome back to The Project – way to crush it!

CIRCLE OF TRUST/BOM:
What lessons are you still learning from the events of 2020-2021? With the world overturned by the pandemic, politics, social upheaval and violence, I have felt the deep need for more inner silence and stillness. However, being cooped up last year with continuing implications to the present day are no guarantee that we have achieved stillness or silence in our hearts and minds. We know this to be true. Out of the lessons that God is teaching me, I have felt pressed to keep leaning into these lessons which have become promises and blessings of God’s presence and peace. I have to keep rehearsing them, speaking them, reaffirming my faith in God’s strength, wisdom, and grace. In keeping with this practice of speaking blessing and promise over my life, my wife and I pray this blessing adapted from Deuteronomy over our children: “God, we ask that you would cause him [her/us] to flourish; cause him to be above and not below, the head and not the tail, a leader and not a follower, a giver and not a borrower; may he be blessed in order to be a blessing to others.” What do you need to speak out loud over your life? Over your marriage, children, and home? Over your work and your ministry? Learn your lessons. Speak blessing over all whom God has given you.

MOLESKIN:
Just turned 47 – respect is just a few years away! Can’t say how much it means to work out with these guys.

ANNOUNCEMENTS:
Coffeeteria @ Dunkins!

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.

Be Peculiar

THE SCENE: low 30s on this fine April morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
THA-THANG:
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks
  • AMRAP

MARY:
15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
COUNT-OFF & NAME-O-RAMA
11 took on this “pain and simple workout” (See what I did there?)😜
CIRCLE OF TRUST/BOM:
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.

The Little Thing

THE SCENE:   49 and clear.  Super!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead clap
  • Cherry picker
  • Projectivator
  • Walkout merkins
  • Mountain Climber climber
  • Merkin pumps 4-ct
  • Lunge squat lunge squat

THA THANG:

Mosey to the Friendship Bell

  • 10 Bench sideways jumpovers
  • 10 chest tap irkins
  • 10 bulgarian split squats
  • Repeat

Mosey to K-25’s backside

  • 5 burpees
  • Bear crawl up, run down the other side
  • 10 jump squat 180s
  • Run up, crawl bear down the other side
  • Repeat

 Mosey to another hill

  • 5 merkin pumps 4-ct
  • Side shuffle up (switch halfway)
  • 5 Lunge squat lunge squat
  • Run down
  • Repeat

 Mosey to yet another hill

  • 10 mountain climbers
  • Bernie up
  • 5x Walkout + 3 merkins
  • Run down
  • Repeat

 Mosey to the amphitheater steps

  • 10 bobby hurleys
  • Run down
  • 10 derkins on the rail
  • Run up
  • Repeat

Mosey to the pool wall

  • Wurpees x 10

MARY:

30 sec Al Gore
30 squats
Sprint
Repeat

30 sec plank
30 merkins
LBCs
Repeat

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:
The idea for this Word came from Rocket.  Last week, he and I were talking about his knee that he injured in July.  I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete.  I said, “Man, your knee seems to be so much better!”.  Rocket responded, “Well, I’m having just a little bit of pain.  I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.

That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.

Do you have anything in your life that is just a little askew?  A little bad habit?  A little sin?  Something that is not helping you accelerate to be the man you want to be?  Something tiny that you can correct before it becomes a big deal?

  • A little judgmental?
  • A little arrogance?
  • A little jealousy?
  • A little anger?
  • A little lust?

We need to saw these things off while they are little – before they become a big deal.  Because each of these things, when they become full grown – can ruin a man. 

One of the earliest recorded conversations between man and God is in Genesis 4.  Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted.  He becomes envious when God favors his brother’s offering instead of his.  In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)

Think about that imagery of sin…crouching, then pouncing.  It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Then pounce, the lion is there!

Is there a particular sin in crouching your life?  Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing?  Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Rejoicing and mourning.  Rejoiced for the birth of Slappy’s BFF’s son.  Mourning the loss of Biohack’s MIL.  Prayers for those families.

ANNOUNCEMENTS: