F3 Knoxville

Tag: Butterfly

Working(out) Through Genesis

THE SCENE: In the beginning, it was 45 degrees and slightly raining. And it was good.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 20 forwards and 20 backwards, Shoulder Taps x 20, Cherry Pickers x 10, Mosey to Amphitheater
THA-THANG:
This whole workout revolved around the story of the book of Genesis

  • In the beginning God created the heavens and the earth and everything in them. Then He made man in is own image. So we did 25 man makers
  • Then after Creation, the serpent deceived Adam and Eve, leading to the fall of man. So we did Cobra merkins in a Ring of Fire (each person did 5 reps while everyone else held a plank. we did 3 rounds around the circle)
  • After the Fall, mankind continued on its downward spiral of sin, eventually leading to God seeing that the intentions of their hearts were always evil and leading to the flood. God preserves life through Noah and his family and by gathering 2 of every animal to stay on the ark. We didn’t have an ark so we settled for Boat Canoes. Similar to the Cobras, we did this by going around the circle and each of us took a turn calling out Boat and Canoe
  • After the flood, several generations later, God calls Abraham and tells him that he will be father to a great nation that will bless all other nations. God also tells Abraham to go and leave his father’s homeland and go to the land He has promised for his descendants. So we moseyed to Ayres Hall aka the Promised Land
  • After much travel and even more waiting, Abraham finally has a son named Isaac. Years later, God calls Abraham to climb a mountain and sacrifice his only son Isaac at the top, but then provides a ram to take Isaac’s place. So at the bottom of The Hill we did 25 4-count Mountain Climbers and then sprinted up the stairs to the top of The Hill
  • After this Isaac has two sons, Esau and Jacob. Jacob tricks Isaac into giving him Esau’s blessing, leading to Esau threatening to kill Jacob and to Jacob fleeing into exile. While in exile, Jacob marries Leah and Rachel, and has a literal metric ton of children. So we did Pickle Pounders, also in a Ring of Fire. Each person did 10 reps while everyone else held a plank, we did 3 rounds total
  • After years in exile and building up his own family, God tells Jacob to return to his family and his father’s land, so we began to Mosey back to World’s Fair Park
  • Along the way back to Esau, Jacob has an encounter with God where the wrestle through the night and he is renamed to Israel, meaning “wrestles with God”. So we did Sumo Wrestler Squats in a Ring of Fire at the bottom of The Hill. Each person did 5 reps while everyone else held an Al Gore. We did 3 rounds
  • Esau and Jacob reconcile with one another, rebuilding the bridges Jacob burnt. Then years later his sons sell their brother Joseph into slavery in Egypt. Joseph ends up through circumstances as Pharoah’s right hand man after years in slavery and prison. Years later famine brings Jacob’s sons to Egypt to ask for aid from none other than Joseph. Joseph and his brothers are also reconciled, rebuilding the bridges they burnt years ago. So we did American Hammers and Bear Crawls on the bridge in front of the Hill. We partnered up, one partner Bear Crawled across the bridge and ran back while the other partner did American Hammers, then switched. We did 3 rounds of this
  • After reconciliation with his brothers, Joseph invites his family to live together in Egypt to endure the famine. Genesis then ends on a happy high note of encouragement with the eventual death of Jacob, Joseph and his brothers. So at the parking lot across from campus we did suicides. Each run had an exercise at the far end of the lot and at the beginning when we ran back, and each set was a shorter run and different exercises. Set 1: 10 merkins out and 10 Big Boy Sit ups back, Set 2: 10 Carolina Dry Docks out and 10 American Hammers back, Set 3: 15 Cobras out and 15 squats back, Set 4: 15 Wide Out merkins out and 15 Smurf Jacks back, Set 5: 15 Man Makers out and 15 BBS back
  • Then we moseyed back to the fountains

MARY:
Did some Ring of Fire with merkins and squats to kill some left over time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The reason I thought to revolve our workout around Genesis was for 2 things: 1. We just finished studying it in the ministry I work for and 2. Someone at my church while preaching about Advent said the Church Calendar was originally designed to help us orient our lives around the story of Scripture. I think we have a tendency to do just the opposite, we’d rather try to take Scripture and God and try to orient them around our story. So just as we oriented our workout around the story of Genesis, during this Advent season let’s think of ways in which we can place ourselves into the story of God rather than try to put Him into our own stories
ANNOUNCEMENTS:
None

CMU Monday

THE SCENE: just about perfect
F3 WELCOME & DISCLAIMER: not a professional
WARM-O-RAMA:
Tempo Merkins – 10
Tempo squats – 10
TN walkers – 10
MARS – 10/ea
SSH – 25

THA-THANG:

Mosey to the big ball corner of the field.

CMU shuffle carry from light pole to light pole to the corner of worlds fair and clinch

20 ea/ CMU
Step ups
Squats
KB swings
Squat press
Curls

Each PAX carries CMU to the base of the small grass hills
20 CMU plank pull through
Bear crawl CMU drag up the grass hill

R&R

CMU Suicide across clinch bridge with Exercise at ea light pole – 15ea
1 – kB swing
2- squat press
3 – curl/ tri ext
4 – incline merkin
5 – decline merkin

MARY:
we worked on our wash board abs

CIRCLE OF TRUST/BOM:
look toward the “new” thing, dont get stuck in the past, learn from it and move on

not going to ruin your day

THE SCENE: 78* and about 114% humidity, perfect recipe to smoke some goo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat and reach x10
Shoulder taps x15
Tempo lunge x10
3 point merkins x10
THA-THANG:
Short mosey out of start point and over to base of Big Ball.  Routine all start with 1 rep of exercises, and increase each round by 1 rep until Q calls time.  This sucked…

  • 1 pull up on Big Bal
  • Crawl bear the steps to the big landing
  • 1 Burpee
  • Lunge flat ground to cone (roughly 15-20 yards)
  • 1 Hand release merkin
  • Sprint to stairs and return to Big Ball

Lather rinse repeat increasing reps of pull ups, burpees, and hand release merkins.  I think our Jack Rabbits got to 7 or 8.

Short mosey to pedestrian bridge over the pond.  Lt. Dan’s across the bridge to even out our legs a little bit: Four lunge steps, four air squats all the way across and Al Gore waiting for the six.

Another short mosey into the amphitheater and everyone on their six for quick ab work:

  • Flutter kicks x15
  • American hammers x15
  • 3 minutes of plank, alternating between high and low plank at 30 second intervals (its fun to pour sweat while not moving)

Quick set of Sevens on the amphitheater steps, starting with six sit up ups at the bottom and one jump squat at the top, running through the routine.

Short mosey back to start point.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
10 Strong: Butterfly, Swanson, The Voice, Ariel, G6, Orkin, Carrot, Steam, Reverb, Abort
CIRCLE OF TRUST/BOM:
I woke up this morning and hadn’t set any of my stuff out (risk waking my M up), didn’t lock one of my house doors, and realized I left a load of laundry in the washer last night (which until now I’d never done in my life).  Two years ago, I would have absolutely let this ruin my day.  I could have talked all day about how bad a morning I had, then let it dictate the rest of my day until I had a horrible day.  Because of the discipline and lessons learned from F3, I really couldn’t help but laugh at myself and just know that I can fix all of those things in two or three minutes.  AND, it will make me stop letting routine things be so routine and I will pay more attention.  The point is, don’t let the little things ruin your day or week or even more.  Don’t let a bad 5 minutes turn into a bad day.

Lots of prayer requests this morning: Butterfly and his job search and his friends who had someone crash into their house, Carrot’s father diagnosed with cancer, Reverb’s brother (and ours) Church Mouse struggling with mental health issues, The Voice’s mother with her sight and continued health issues.  Lets lift our guys up!! Aye!!

Short Notice

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles 12 forward/back on 4 count

A little of this/that.   Michael Phelps

Cherry pickers x 5

SSH x 25 on 4 count

Tempo squats x 10

Tempo merkins x 10

THA-THANG:

  •  Mosey to the playground for some CMU work.  25 curls, overhead presses, BBS, Tricep extensions, bench press, rows.
  • Mosey towards the Big Ball.  3 laps around the pond with 4 stations of exercises.  5 burpees under the bridge, 10 big ball pull ups, 15 merkins on the bridge, 20 squats under the amphitheater.
  • Mosey to Candy Factory for Dora’s:  50 BBS, 100 merkins, 150  flutter kicks (4ct), 200 squats.  While partner performs exercises, the other Pax is running up the hill towards the art museum ( Bernie Sanders  the first half and sprint the second)
  • Mosey back to AO for Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks (10 each leg).

MARY:
Edward Scissor leg x 20 (4 ct)

Flutter kicks x 15 (4 ct)

Side to Side pickle pounders x 15 (4 ct)

 

COUNT-OFF & NAME-O-RAMA
3 HIMs

Fishers of Men

THE SCENE:   37 degrees, clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F:  Flutter Kicks x20 (4ct)

I:  Imperial Walkers x 15 (4ct)

S:  SSH x 25

H:  Hand release merkins x 15

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg).  20 split jacks (10 each leg).
  • Mosey to Big Ball and pick up your fishing equipment.  Pole (10 pull-ups), tackle box (15 hand release merkins), boat (boat/canoes)
  • Mosey towards convention center parking lot along Third Creek.  Catch me if you can.  Partner up.   Fist Pax Bernie Sanders across the lot while second Pax does 3 burpees then sprints to catch Pax 1.  Then switch.  Rinse and repeat.
  • Mosey to Volunteer Landing to catch some “BASS”.  B: 50 body builders,  A: 100 4ct American Hammers.  S: 100 sit-ups.  S:  100 squats.  One Pax runs performing 10 merkins at end point before returning while partner performs exercise.  Repetitions are cumulative.
  • Mosey back to AO.  Any time you encounter water, Pax yell Go Fish and its time to catch more “BASS”. 5 body builders, 5 4 ct American Hammers, 5 Sit-ups,  5 squats.  We ended up doing 4 rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 strong with one FNG, Matt Durant “Catheter”
CIRCLE OF TRUST/BOM:

Luke 5:1-11
“On one occasion, while the crowd was pressing in on him to hear the word of God, he was standing by the lake of Gennesaret, and he saw two boats by the lake, but the fishermen had gone out of them and were washing their nets. Getting into one of the boats, which was Simon’s, he asked him to put out a little from the land. And he sat down and taught the people from the boat. And when he had finished speaking, he said to Simon, “Put out into the deep and let down your nets for a catch.” And Simon answered, “Master, we toiled all night and took nothing! But at your word I will let down the nets.” And when they had done this, they enclosed a large number of fish, and their nets were breaking. They signaled to their partners in the other boat to come and help them. And they came and filled both the boats, so that they began to sink. But when Simon Peter saw it, he fell down at Jesus’ knees, saying, “Depart from me, for I am a sinful man, O Lord.” For he and all who were with him were astonished at the catch of fish that they had taken, and so also were James and John, sons of Zebedee, who were partners with Simon. And Jesus said to Simon, “Do not be afraid; from now on you will be catching men.” And when they had brought their boats to land, they left everything and followed him.”
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MOLESKIN:
Prayers for Soot who is being deployed to Kuwait soon.