F3 Knoxville

Tag: Chaco

Viva Las Vegas!

THE SCENE:  66°F, clear spring morning – couldn’t be nicer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANG:  Welcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

  • Pull-ups
  • Supine pull-up
  • Dips

 

…mosey to the amphitheater

Next-up, Team Poker

Two teams.  One member from each team draws a playing card and lays it face up.  The suit and value of the card dictates the exercise and reps as detailed below.  Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot.  Repeat to exhaustion.  Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit:  Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)

 

…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins
Repeat

…mosey past the Bellagio.  High knee down The Strip

 

MARY:
Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

COUNT-OFF & NAME-O-RAMA
6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

CIRCLE OF TRUST/BOM:
The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

Men,
The good things in life are far too important to be left up to chance.  Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!).  Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

MOLESKIN:
Virgin Q – thanks for not eating me alive, men!

Uncomfortable

THE SCENE: 71°F, Pleasant Gloom 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 
  • Butt kicks across parking lot
  • High knees across parking lot
  • Run loop around parking lot
  • Merkins x10 IC (4-count)
  • Imperial Squat Walkers (or Imperial Squawkers) x20

THA-THANG:
Mosey to the court
Partner up and line up along sidewalk at one end of courtyard
Partner wheelbarrows to first sidewalk
Partner leap frog to next courtyard crossing sidewalk
Partner wheelbarrow (partners switch roles)
Partner leap frog to cones
Run back to original sidewalk
Repeat (first time all groups stay together, second time race)

Partner Derkins (3 sets of 10 OYO)

Mosey over to a clear, blank wall
Wall Sits 1 minute
Balls to Wall 30 seconds
Wall Sits 1 minute
Balls to Wall 45 seconds
Wall Sits 1 minute
Balls to Wall 1 minute

11s thru the courtyard
BBSs and Squats

Mosey back to SP

MARY:

  • Flutter kicks
  • Heels to the heavens
  • Plank
    • Right arm and leg up
    • Left arm and leg up

COUNT-OFF & NAME-O-RAMA
Chaco,  Spotter, Judge Judy, Erector, Black Box, Guano, Booster, Gump, Commission, Kenjo, Archie (QIC)

CIRCLE OF TRUST/BOM:
One of Christianity’s greatest idolatries today is also one of the most subtle and insidious: the idolatry of comfort. 
Widespread especially in affluent Western contexts, comfort idolatry is the product of a consumerist context that frames everything—including spiritual things—in terms of expressive individualism, self-fulfillment, and “bettering yourself.”

In this context, going to church is just one among many other curated things (which may also include podcasts, self-help books, juice cleanses, yoga, backpacking, the Enneagram, Jordan Peterson, and so forth) that can add something to one’s unique spiritual path toward wisdom and wellness and becoming a “better person.”
Because it is so widespread and subtle, this framing doesn’t often seem so deadly. But it turns Christianity into a product akin to a smartphone app: something the “user” can opt in or out of as is convenient, or appropriate as needed but only insofar as it suits them. If it is in any way uncomfortable or costly, the “app” is easily deleted. 

But a Christianity that’s accessed only as it suits us, only when it’s comfortable and on our terms, is not really Christianity. To truly follow Jesus is to flip the cultural script on comfort. It is to shift one’s gaze away from a consumer self and toward our worthy God; from an inward, self-help orientation to an outward, others-helping orientation. Healthy Christians are always wary of easing into comfortable Christianity.
https://www.thegospelcoalition.org/article/8-ways-battle-comfort-idolatry/

I am very guilty of this form of idolatry. My life is not comfortable right now because of my children. Two of my four are really stressing me out, and honestly, I find myself dreaming of the days when the last one is out of the house. I look forward to just being comfortable all the time, but that is not the life I have been called to as a Christian. I need to set my mind on staying faithful to God’s will and not on my own comfort.

Shaking the Rust Off

THE SCENE: 49°F, chilly and clear spring morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20 
  • Merkins x4 
  • Imperial Walker x20 
  • Merkins x6
  • Imperial Squat Walkers (or Imperial Squawkers) x20
  • Merkins x8

THA-THANG:
Mosey to the Square w/ the fountain
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20 (10 each leg)

Short mosey to the large square planter area
Using 4 planters to make a large square:
At first corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Next corner: American Hammers x20
Lunge to next corner
Next corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Last corner: American Hammers x20
Lunge to next corner
Rinse and repeat

Mosey to Civic Center front walk
5s
Merkins on 1 end of walk, squats at other end of walk

Mosey back to SP

MARY:

  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x50 IC
  • Plank
    • Hand and leg up
    • Switch to other side
  • Stretching

COUNT-OFF & NAME-O-RAMA
8- Salad Boy, Samaritan, Kick Flip, Frenchie, Erector, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
An excerpt from Day 2 of “Known- Finding Deep Friendships in a Shallow World”
Theologian Paul Tillich articulated the distinction beautifully when he said, “Language…has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” One is toxic. The other is life giving.
The alone we speak of here is the toxic kind. Almost anything can trigger it. Aloneness unchecked turns us in on ourselves and destroys perspective. The gathered pain is an inch-by-inch slide off an emotional cliff. It is isolating. Left unresolved, it is a cancer.
Who chooses to be alone and disoriented in the dark? No one. Who wants to experience moments of unbridled joy or great hardship by themselves? No one. Human contact is life itself.
It is important to remember that F3 is intended to be more than just a fitness class. It is a venue for relationships. F3 is an excellent way to prevent loneliness for men.

A FORMAL AFFAIR

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25
THA-THANG:

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    COUNT-OFF & NAME-O-RAMA
    14 souls
    CIRCLE OF TRUST/BOM:
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    MOLESKIN:
    N/A
    ANNOUNCEMENTS:
    HH coming up.

The Dirty Dozen

THE SCENE: nice, clear, and perfect temp for a beatdown at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
The burpee mile: 12 burpees followed by 1 lap around the track. Repeat for a total of 48 burpees and 4 laps, 1 mile.

The dirty dozen. 3 exercises at each corner of the walk path next to the main parking lot of the AO.

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 sumo squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Carolina Dry Docks
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

MARY:
Hello Dolly and LBCs
COUNT-OFF & NAME-O-RAMA
7 strong again this morning
CIRCLE OF TRUST/BOM:
Ephesians 5:1-5: be imitators of God. Be in the world but not of the world. We are called to be different in the way we act and live our lives. We are called to be Christ-like. Consider this when doing anything: “would Jesus be sitting beside me supporting this?”
MOLESKIN:
Hard work by all the PAX this morning!
ANNOUNCEMENTS:
Abridged this Thursday. Hardship Hill on May 18th. Last day to get JUCO shirts.