F3 Knoxville

Tag: Cat Gut

The Ice Cube Pavilion

THE SCENE: Breezy, Icy, and around 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started wit some 30 SSH on the 4 count and then a mosey around the parking lot and tail of the dragon.  Too icy, so we went back to the pavilion.
THA-THANG:

Pattern of 1 Minute of one exercise followed by 30 seconds of another…

Exercises performed in no particular order

Burpees, Al Gore, Plank, Squats, Side S Hops, Overhead Claps, Front Claps, Run, Table Rows, Dips, Decline Merkins, Flutter Kicks, Box Cutters, Big Boys

MARY:
Alabama serenaded us in some OYO LBC’s and Gas Pumpers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Focus on the small things.  The small things are happening every second.  Don’t over complicate what we are here to do.  1 Corinthians 13:13

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??

Advent! With Candles and Everything!

THE SCENE: An almost balmy mid-30s. Big Dipper easy to see.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just some quick SSH.  30 actually. Why 30? Because Coolio wanted it that way.
THA-THANG:
Mosey to the Chapel annex, picking up some big rock coupons on the way. This morning, we’re lighting Advent candles, with a mini BOM and a little exercise in between.

HOPE:

“Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies.”

—  Andy Duphrene

Isaiah 40:31 – But those who HOPE in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Indian Run up the Dragon and down Baby Everest. We run and will not grow weary.

LOVE:

1 John 4:8 – Anyone who does not love does not know God, because God is love. 

John 3:16 – For God so loved the world that He gave his only son, that whoever believes in him should not perish but have everlasting life.

“All you need is Love.” – John Lennon.  Since God is Love, that is all you need.

Mosey to the back 40 lot for some Doras. Pick a partner.  While one runs from one side to the other, the partner works on:

100 Merkins

200 Squats

300 LBCs

As you swap out, tell your partner you love them.

Hug it out on recovery.

PEACE:

John 16:33 — I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9 – Blessed are the peacemakers for they will be called sons of God.

Turning the other cheek is really hard.  But Jesus called us to do just that.  To be peacemakers.  He knew that was a tough ask.  So, what He told us was that he brought peace to us through Him. So, find that peace inside that he bestowed on you, so that you may be the peacemaker.

Exercises with the stone.  Hold the stone, don’t throw it.

25 curls

25 rows

25 rock squats

25 flutters with rock

JOY:

Luke 2:10 – And the angel said to them, “Fear not, for behold, I bring you good news of GREAT JOY that will be for all the people.  For unto you is born this day in the city of David a Savior, who is Christ the Lord. “

Matthew 2:10 – When they saw the star, they rejoiced exceedingly with GREAT JOY.

Joy is defined as the emotion of great delight or happiness caused by something good.  There is an OUTSIDE cause, a catalyst.  Let Jesus be that catalyst.  It is a different kind of JOY.

Jump for Joy:

25 Froggy Squats

25 Side Straddle Hops

25 Iron Mikes

FINAL CANDLE:  THE CHRIST CANDLE

From Luke, Chapter 2: And she brought forth her firstborn Son, and wrapped Him in swaddling cloths, and laid Him in a [b]manger, because there was no room for them in the inn.

8 Now there were in the same country shepherds living out in the fields, keeping watch over their flock by night. 9 And [c]behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were sore afraid. 10 Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people. 11 For there is born to you this day in the city of David a Savior, who is Christ the Lord. 12 And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a [d]manger.”

13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying:

14 “Glory to God in the highest,
And on earth peace, goodwill[e] toward men!”

15 So it was, when the angels had gone away from them into heaven, that the shepherds said to one another, “Let us now go to Bethlehem and see this thing that has come to pass, which the Lord has made known to us.” 16 And they came with haste and found Mary and Joseph, and the Babe lying in a manger. 17 Now when they had seen Him, they made [f]widely known the saying which was told them concerning this Child. 18 And all those who heard it marveled at those things which were told them by the shepherds. 19 But Mary kept all these things and pondered them in her heart. 20 Then the shepherds returned, glorifying and praising God for all the things that they had heard and seen, as it was told them.

21 And when eight days were completed [g]for the circumcision of the Child, His name was called Jesus, the name given by the angel before He was conceived in the womb.

MARY:
I guess the slowsey back to drop off the coupons counts as Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See above
MOLESKIN:
Prayers added for Hands’ parents and Carney’s parents traveling.
ANNOUNCEMENTS:
Everybody have a Merry Christmas

Hard Things with Jack Webb

THE SCENE: Clear, perfectly cool mid-30s. What more could you ask for?
F3 WELCOME & DISCLAIMER: Just to be clear, I am NOT a professional.

WARM-O-RAMA:
SSH (4ct) x 25, IC; CP (4ct) x 5, IC; ISW (4 ct) x 15, IC
THA-THANG:
Mosey to Circus Maximus for a little HIIT.

  • Sprint from one end to the other
  • 10 burpees
  • 20 merkins
  • 20 flutter kicks (4ct)
  • 20 squats
  • 30 plank twists
  • Sprint, Rinse and repeat x 5

Mosey to the Cloud to hang with Jack Webb: 1 merkin then to the knees for 4 air presses.  Work our way up to 10/40

Finally, just enough time for one last sprint up Baby Everest and one last 8 count body builder.

MARY:
2 rounds of Howling Monkey and one minute of old fashioned plank gets us to 45 min.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have to convince ourselves to do Hard Things.  Our brain takes up 20-25% of the energy we use.  It is wired to save mental energy by directing our focus to existing ideas instead of exploring new ones, to move toward things that make us feel good and away from things that make us feel uncomfortable.  How do we convince ourselves to do the Hard Things?  Attitude, intentionally challenging ourselves, and find others to help and support us (like F3 brothers!).  Remember, “count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2,3
MOLESKIN:
Prayers lifting up the folks of Western KY and elsewhere impacted by the tornadoes.
ANNOUNCEMENTS:
Sunrise hike to the Jump-Off coming up on the 21st!

Big Mac Burner

THE SCENE: 34 degrees with a bit of fog.  A beautiful Thanksgiving morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, to the curb for tie fighters x10 4ct left and right sides, mosey down to other end for tempo mericans x10 and mountain climbers x10, mosey back for 4ct imperial walkers x10, mosey back down parking lot for 10 burpees OYO
THA-THANG:
Start at the pavilion for 3 rounds of 20 table rows, 20 dips, and 20 standing calf raises

Mosey to poles next to circus maximus for 5 OH Claps, 5 squats, and 5 Monkey humpers at every pole (10 poles) 4ct flutters waiting on 6

Mosey to Cardiac for 4 cones up and down (2 times) with 5 4ct flutters at every cone

Mosey to front of Asylum for 3 burpees at every other light pole to crosswalk.  Tempo mericans wait on 6 then perform 5 burpees OYO because Cheatsheet was late. Mosey up stairs towards overlook.

At overlook partner up for: Partner 1 runs loop while Partner 2 does AMRAP Mericans.  Same process for LBC’S

Split in 2 groups for 5 squats at every tree ad lunge in between

Mosey back and circle up.

 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
1 Thessalonians 5:16-18
ANNOUNCEMENTS: