F3 Knoxville

Tag: Bunny

Standing in the Gap

THE SCENE: Upper 50s & humid
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Rocky Balboas, Sprint, Karaoke, X-Factors, Man-Makers & Lateral Hot Potato
THA-THANG:
Catch Me if You Can BLIMPS at Circus Maximus

  • Partner Bernies Up Grade with Coupon & Rifle Carries Coupon Down Grade

Teams complete one (1) loop repeating exercises until back at start line:
– Bearpees (5)
– Lt. Dan’s (10)
– Imperial Squat Walkers (15 – 4 Count)
– Merkins (20)
– Plank Jacks (25)
– Squat Thrusters w/ Coupon (30)*
* Partner Run Switches to Super Mario Brothers

 

SAWDUST at the PAV-LOV

– Step-Ups (20)
– American Hammers (20 – 4 Count)
– Windmills (20 – 4 Count)
– Decline Merkins (20)
– Upright Row w/ Coupon (20)
– Sumo Squats (20 – 4 Count)
– Table Rows (20)
* Run a Lap Around the AO – Rinse & Repeat

MARY:
ATMs & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Q celebrating birthday and wanted to reviewed Ezekiel 22:30. The context is the Sins of Israel, but the verse mentions the Lord “searching for a man among them who would build up the wall and stand in the gap…”. The text is directed at the Wrath of God, however the words struck me with vision 180 degrees as to what we should be in this life. F3 has been an example for me of good men who are brothers and lock shields to stand in the gap to keep evil at bay and look to God to guide our thoughts, our words, our steps and our hands to further His Will.
ANNOUNCEMENTS:

Safe Haven Donations

Birthday Q

THE SCENE: Great Monday morning.  Around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 44 SSH on the 4ct, some Tie fighters, plank jacks, tempo merkins, some Rocky Balboa’s on the curb then mosey’d
THA-THANG:
Mosey’d to the front of the Asylum near the bermuda triangle for a little 2 man makers at every other pole until we reached the crosswalk.  Once the 6 was up we mosey’d to the bottom of Everest.  At Everest we did 20 merkins at the bottom, 20 half way up, and 20 at the top.

Once up at the Asylum building we partnered up.  While Partner 1 did AMRAP of Dips, Partner 2 run up to the top of the space needle and back.  Also did same with decline merkins.  Both partners ran 2 times

 

Mosey to Overlook where we got back with same partner.  This time partner 1 did LBCs and flutters while other partner ran the loop.

 

Finished up with 5 squat jumps at every tree while we lunged in between them.

 

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

CIRCLE OF TRUST/BOM:
.Psalms 91:4 Talked about how God is a God of comfort.  That we are to rest in him and trust he has us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Asylum Star Wars Day in 3 Episodes

THE SCENE: In a Galaxy Far, Far Away… the weather was pleasant. The rain moved out and we were dry!
F3 WELCOME & DISCLAIMER: If you recently battled a Wookie, maybe this workout isn’t for you
WARM-O-RAMA:

SSH IC x25 | LBAC IC x10 Each Way | TIE Fighters IC x10 each way | Tempo Squats IC x10
THA-THANG:

Episode I:

Mosey to the top of Mini-Cardiac for a Kessel Run in 12 parsecs

(12s of Merkins & BBS at each light pole down Rt. 66)

Episode II:

Travel to Cloud City 

(Partner 1 runs around Pavilion; while the other partner completes AMRAP of the following: Curls, OH Press, Tris, Rows)

  • Episode III:

    Chewbacca Carry CMU to the end of the parking lot for Han Solo Shuttle Runs (Suicides at each island while partner does exercises.

    Cumulative reps:

    200 → Imperial Walkers

    150→Squats

    100→OH Press

    50→Hello Dolly

    25→4 ct. SSH

Leia:
SWB: Stretching with Blindside until time called

COUNT-OFF & NAME-O-RAMA
13 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

Numbers 6:22-27 The LORD said to Moses: “Speak to Aaron & his sons & tell them: This is how you shall bless the Israelites. Say to them: The LORD bless you & keep you! The LORD let his face shine upon you, & be gracious to you! The LORD look upon you kindly & give you peace! So shall they invoke my name upon the Israelites, & I will bless them.”

May the Force be with you.

We hear this quite often in Star Wars. It’s not always a Jedi that says it–one of the first instances is Han Solo telling it to Luke Skywalker, It was often used as “good luck on this dangerous mission” but also as a blessing, for good things to come your way.

Over the past 40 years, it’s become the most notable phrase from the saga. The entire notion of Star Wars Day on May 4 comes from the pun on the phrase. It has taken on almost a religious aspect for fans. It’s not surprising to see some fans respond by saying, “and also with you” as you would hear in a litany in a church.

We want to be blessed and we want to pass along the blessing. When I was in college, the Emory & Henry Choir would close every performance since its founding in 1958 with a hymn with a version of these words called the “Lutkin Benediction.” It was always a powerful and emotional moment at the close of a concert. I had the pleasure of attending many of their performances during my time at Emory since several of my fraternity brothers were always in the choir. Whatever may come, God will be with you. I ask His blessing on you as you go out into the world today. I pray that you will seek Him regularly, that you will call on Him in your dark times and praise Him all the time. May the Force (of the Lord) be with you!

 

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page

 

The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3