F3 Knoxville

Tag: Chaco

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

10-on-10

THE SCENE: 40 degrees and dark (perfect gloom for an F3 workout)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick 4: SSH x15, Tempo Squats x10, Merkins 4-ct x10, BBS 4-ct x10

THA-THANG:
10-on-10: 10 Burpees on 10 hills around campus (Pellissippi State Community College, aka JUCO), culminating in the Beast across the street – JUCOmanjaro (it’s other less popular name was Kill-a-Man-JUCO), for a total of 100 burpees and I-don’t-know-how-many miles.

MARY:
We squeezed in some flutterkicks during Count Off and NAME-O-RAMA.

COUNT-OFF & NAME-O-RAMA
Kings of the Mountain: Booster, Rocket, Trolley, 5K, Bagger, Sweeper, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:
Psalm 23 – Soul Care

MOLESKIN:
We get up between 4:30 and 5:00 to work out with our AO or wherever. We put time, effort, intention and intensity to getting better, getting stronger, stewarding this temple. Do we take the same time, effort, intention and intensity to care for our souls? Every spiritual practice/exercise is intended to draw us closer to God, submitting to Him, the ultimate HIM, so that He can care for our souls, strengthen it, and use us for His Kingdom purposes. It doesn’t happen on its own. Soul-care takes the same time, effort, intention, and intensity as the care of our bodies.

ANNOUNCEMENTS:
F3 Anniversary events

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch

EVIL OVERCOME

THE SCENE:  A cozy 44 degrees

F3 WELCOME & DISCLAIMER:  This was a free, voluntary, unprofessional workout delivered to men who knew their injuries and how to modify exercises accordingly.

WARM-O-RAMA:
SSH (IC) – X 15, Imperial Walkers (IC) – X 15, Tempo Squat (IC) – X 13, Morocan Nightclub (IC) (A JUCO tradition) – X15, 4×4’s – X5

THA-THANG:  
Mosey to large, inviting parking lot to try our luck at Parking Lot “BLACK JACK” or 21’s.  2 Exercises, separated by width of parking lot.  Merkins at one end, run and perform BBS at other, each round totals 21. (Circuit was cut short for time-sake).

Mosey to “Sophmore” Hill for fellowship and morale boost.  At base of hill – partners alternate doing PUs (alternating sets of 10, resting partner planks, until goal of 100 PUs obtained), Bernie up the hill.  At top of hill – partners alternate doing Squats (alternating sets of 10, resting partner holds an Al Gore, until goal of 100 Squats obtained), Bearcrawl to opposite side of hill – partners alternate doing LBCs (alternating sets of 10, resting partner holds 6inches, until goal of 100 LBCs obtained).  Mosey down hill.  At base of hill – 100 Calve Raises each.

Mosey to hill by CMU pile for BURP-BACK MOUNTAIN:  Alternating rounds of one partner performing burpees while other partner joyfully ran the hill.

Mosey back to AO.

MARY:
Captain Thor and 6 inch drill until time ran out.

COUNT-OFF & NAME-O-RAMA
10 Strong, No FNGs

CIRCLE OF TRUST/BOM:
Historians and philosophers have always had trouble explaining the early growth of Christianity in the face of brutal persecution by the Roman Empire.  Based on historical writings from the first few centuries, almost all agree three main factors and characteristics of early Christians played a role:  LOVE – they loved unconditionally and those that had been cast aside by the Roman Empire.  The love they showed their spouses, children, and neighbors was never-before-seen. Unbelievers were attacted to this. GENEROSITY – They gave sacraficially and in a way that Roman society had never experienced, sometimes risking their lives to help those in need – lepers for example. People were drawn to that.  COURAGE/CONVICTION – their unwavering conviction and love for Christ was on display even when confronted with crucifixion and other forms of persecution performed by the Romans. People were amazed by this and drawn closer to Christ.

Do YOU practice these traits in your daily walk? Never underestimate how your behavior can have an effect on others for Christ. QIC discussed coming to Christ later in life, a journey that started with taking note of his SWAT Team leader’s courage/conviction in praying over meals in front of unbelievers on the team.

MOLESKIN:
N/A

ANNOUNCEMENTS:
F3 Knoxville anniversary/olympic events.