F3 Knoxville

Tag: Chaco

The 12 CMU Pains of Christmas

THE SCENE: 51 with a cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Led by Snaggletooth)

  1. Lap around Parking Lot
  2. 7 Projectivator
  3. 5 Burpees
  4. 10 LBAC/Overhead Clap
  5. 10 Tempo Merks
  6. 10 Mountain Climbers
  7. 5 Cherry Pickers/Stretch OYO
  8. Mosey to Recruiting Center – grab 1 CMU/PAX

THA-THANG:
Led by Snaggletooth: The 12 CMU Pains of Christmas (STAIRS AFTER EACH EXERCISE, 1-6 WITH CMU, 7-12 WITHOUT CMU unless you want to, Mathlete & Borg)
1. Blo-o-o-o-o-ckee
2. CMU Imperial Squawkers
3. Thrusters w/jump!
4. CMU Merkins
5. CMU Big Boys
6. CMU Lunges
7. CMU Tricep Extensions
8. CMU Curls
9. CMU Calf Raises
10. Heavy Heels to heaven
11. CMU Good Mornings
12. Blockees

Led by Three-Peat: 5 More Pains (because you’re on the Naughty list)
1. 25 Single-arm rows (each arm)
2. 50 Curl and Press
3. 25 Thrusters
4. 50 Squats
5. 50 Heavy Freddy (no time)

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
8STRONG

CIRCLE OF TRUST/BOM:
Led by Three-Peat – He shared about peace during the holidays, especially with family gathered together. Sometimes family gatherings bring  out the worst in us: impatience, irritation, anger, rush, expectations, buy-ness. It’s important to remember what is truly important: peace, faith, family.

The scriptures are full of promises and  teachings about God’s peace. Notably Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” You want peace? Trust God by turning to Him, turning away from your sin and self-centered life, and asking Jesus to be your Lord and Savior. 

MOLESKIN: This was a successful co-Q with Three-Peat – the man is ready for his VQ! COMING SOON TO THE PROJECT!

ANNOUNCEMENTS:
Christmas Eve Family Q at The Project, 10AM on 12/24 – ALL 2.0s welcome!

And Cheatsheet is completing his 1 MILLION MERKINS on Wed Dec 29 at Shamrock! Some of us can carpool to that.

Welcome Three-peat!

THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to the blocks
Chest-o-rama
  • Archers (5 left, 1 center, 5 right)
  • full length, half low, half high, full length (5 each)
  • Diamond stress form (10)
  • Wide with hands pointing out
  • push until hands come off ground (10)
  • decline (10)
  • Incline (10)
  • Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
  • full curls
  • Right arm curl
  • Left arm curl
  • triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO

MARY:

Mary (45 sec exercise, 15 sec rest)
  • Scissors
  • Flutter
  • heals to heaven
  • start fish
  • stair master (on back 4 steps up and 4 steps down)
  • side crunch
  • side crunch
  • push-up plank jacks
  • leg lift

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.

MOLESKIN:

ANNOUNCEMENTS:
Coat collection announcement made

Heavy and not

THA-THANG:

  • Mosey to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles
  • Mosey to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey to the parallel bars – 5 pull-ups + 1 min flutter kicks:  Repeat for 3 cycles
  • Mosey back to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey back to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles

Grab CMUs

  • 20 curls – rifle carry – 20 curls – rifle carry
  • 25 HLBC – rifle carry – 25 HLBC – rifle carry
  • 20 OHP – rifle carry – 20 OHP – rifle carry
  • 20 Heavy Freddy – rifle carry – 20 Heavy Freddy – rifle carry

COUNT-OFF & NAME-O-RAMA
5

Stairway to (CMU) Heaven

THE SCENE: Serious gloom
F3 WELCOME & DISCLAIMER: Yes with cell phone for emergency
WARM-O-RAMA:
Easy lap around parking lot, SSH x10, tempo squats x5, tempo Merkins x5, stretch OYO
Mosey to Parallel Bars for 10 squats, 10 inverse rows
Mosey to Pool Wall for 5 Wall-ups
Mosey to Playground for 5 Pull-ups
Mosey to Recruiting Center – 5 burpees along the way, bear crawl along the way
Grab 1 CMU/pax, Rifle carry to theater side stairs, 10 lunges along the way

THA-THANG: Stairway to (CMU) Heaven

ROUND 1:
• 10 Single arm rows (each side) – CMU stairs
• 10 Lunges (each leg) – CMU stairs
• 10 Good Mornings + 10 BBS– CMU stairs
• 10 Uneven Merks (each side) – CMU stairs
• 10 Kettle swings + 10 Overhead Calf Raises – CMU stairs
ROUND 2:
• 10 Narrow Merks + 5 plio merks (each side) – STAIRS
• 10 Thrusters + 10 Squats – STAIRS
• 10 Curls + 10 OHP – STAIRS
• 10 Dolly + 10 Flutterkick (4-ct) – STAIRS
• 10 Tri Ext + 10 Curls – STAIRS

MARY:
Ring of Fire – Work up 1 to 5 merkins, and back to 1 Merkin

COUNT-OFF & NAME-O-RAMA
4 Horsemen of the Apocalypse: Mathlete, Chako, Tuba, and me

CIRCLE OF TRUST/BOM:
Meditating (square breathing method) on Proverbs 3:5-6

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your path.

MOLESKIN:

ANNOUNCEMENTS:
The Project Halloween – City of Oak Ridge Halloween on Thursday, Oct 28 – info on Slack

Kick-Flip & Bobbitt’s Heavy Co-Q

THE SCENE: Comfortable 65 under the porch with the relaxing sound of continuous precipitation.

F3 WELCOME & DISCLAIMER
Bobbitt was so excited to begin that the welcome and obligatory F3 disclaimer were forgotten …but still in our hearts forever.

WARM-O-RAMA:

  • SSH (x15)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Forward Fold (OYO)
  • 3rd Grade Exercise (up-tempo version of a Knox cherry picker with added life-affirming clap)
  • LBAC (x10)
  • rev-LBAC (x10)
  • OH Clap (x10)
  • Chattanooga Cherry Pickers (emphasis on working those fingers)
  • SSH (x15)

    THA-THANG:
    Kick-Flip lead the pax to the rear awning with CMUs for competitive team PT.

Break into two teams and spread out ~100 ft. In between the teams are 8 cones – half are standing up and half are laying down. Two teams race each other. One team is trying to knock all the cones down, the other team is trying to stand all the cones up. Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up. Continue until all cones are up or down – or until all cards are used. Exercises were:
– 30 CMU Curls
– 15 Heavy Freddy (4-ct)
– Single arm row, 10 each
– 15 Heel taps
– 16 Lunges
– 20 heavy LBCs
– Uneven Merkins 10 each side
– 10 BBS + Press
– 30 Calf Raises
– 15 Heavy American Hammer (4-ct)
– 20 Alpos
– 20 Overhead Squats
– 20 Good mornings
– 25 Shoulder press
– 20 CMU Swings
– 25 Squats
– 25 Tri extension
– 10 Burpee Jumpovers
– Single arm Shoulder press 10 each side
– 5 Blockees
– 20 Wide Derkins
Completed 3 rounds before time was up.

MARY:
With 2 minutes remaining pax did circle-o-mary with 20 LBC, 10 starfish, 30 Freddie Mercuries.

COUNT-OFF & NAME-O-RAMA
6 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM: Do The Next Right Thing
Bobbitt shared that he’s experienced major life changes in becoming a pastor that did not happen all at once. In his experience, he did not set out to be a pastor but after walking through a series of open doors wound up changing careers and cities.
Many people experience decision fatigue, especially in the evenings after making many throughout the day. Decisions are even harder when we can only see the big picture or can’t see the big picture at all. However, no decision is always a bad decision (quote from a colonel/uncle).
In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle, he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.” In our life and in our spiritual journey, God seems to be more interested in us taking the next right steps rather than making giant leaps.
1. Doing the “next right thing” develops faith. We can see the spiritual path better in the step-by-step approach.
2. Doing the “next right thing” develops faithfulness. Showing up each day and doing the right things proves that we are dependable.
3. Doing the “next right thing” develops character. As we continue with the small things, we become able to handle the big things.

Pax prayed for several families who had suddenly lost family members this week.

MOLESKIN:
Props were given to Mathlete for carrying the weight of his team. Additional props were given to Kick-Flip for tossing the other team’s weight down the hill. Fun was had by all!