F3 Knoxville

Tag: Crab-Legs

CMUesday Gorilla Complex

THE SCENE: Low 70s, almost no humidity.  Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back.  Rinse and Repeat for a total of 8 times.

Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1.  Each station does each exercise in succession – AMRAP – until bumped.  We only got about halfway through.

  • Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
  • Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
  • Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead

MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4.  I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words.  I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do.  What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26.  Sign up and show up!

Bears and laps

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER  – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches.  Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible.  Went to the newest path on the NE part of the park.  First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again.  We did this until we reached the road.

-Jogged to the Overlook.  Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO.  Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats.  Kinda like a failure to launch.

 

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form.  Realize that growth, difficulties, change is all part of God’s plan for us.  Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations.  CSAUP coming up at Dog Pound.

Soccer Burpees

THE SCENE: Steamy and thick.  Perfect recipe for a sweaty beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct and baby arm circles forward x10…then mosey to lower parking lot for baby arm circles reverse x10, OH claps x10, Front claps x10, and tempo merkins x10…then mosey to chapel parking lot for windmills and rockettes x10.
THA-THANG:
Mosey to the soccer fields for 11’s.  Burpees and Big Boy’s.  10 Burpees…run from goal to goal then 1 big boy.  So on and so on.  You know what 11’s are.

When 6 was up, mosey back to chapel parking lot for flutters and Lbc’s on 4ct x20

Mosey to lower parking lot, (stopped along the way for crowd pleasing star gazers) then Rocky Balboa’s

Mosey to the cloud for 2 rounds of 10 butt to benches and 10 decline merkins.  Then a Waffle House led Jack Webb appearance.

Mosey to truck for a gatorade surprise and back to AO

 

 

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

CIRCLE OF TRUST/BOM:
The teachers I’ve learned the most from didn’t think they were teaching me, they just thought we were friends.  Bob Goff

Talked about what it looks like to truly share your faith.  We are all messy people.  We aren’t professionals at our faith.  God calls us to be friends and share our own experiences we’ve had with our creator.  In all our mess.  If we’re waiting to share our faith when we feel we’ve got it all together, we never will.
MOLESKIN:

ANNOUNCEMENTS:

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

Roy’s Birthday

THE SCENE: Cool at circle up…around 38 degrees.  We warmed up quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on 4ct then mosey to curb…10 tempo merkins, mosey to other side, 10 4ct plank jacks, mosey back, 10 baby arm circles front, mosey back, 10 baby arm circles back, mosey back…10 Imperial walkers on 4ct
THA-THANG:
Mosey to Circus Maximus.  Descending ladder that started out with 10 exercises then two laps.  Drop an exercise every time circuit is complete. Exercises were… (Oh, it was all done to Roy Orbison’s greatest hits to celebrate his birthday!)

  • Merkins
  • Dry Docks
  • Skaters
  • Peter Parkers
  • Jump Squats
  • Lunge
  • Plank Jacks
  • OH Claps
  • Burpees
  • Diamond Merkins

All done at 10 rep single count

Completed about 4 rounds then mosey to the cloud for some 11’s (dips and incline merkins)

Then an ab session of 20 4ct freddy mercury, 20 4ct flutter, and 20 4ct LBC’s

Mosey to bottom of baby everest for 3 trips up with 5 squats at the top each time.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bonhoeffer:

I can no longer condemn or hate a brother for whom I pray, no matter how much trouble he causes me.

If anyone should have a reason to hate or resent an enemy it was Bonhoeffer, who was arrested by the Nazi’s for opposing Hitler and refusing to incorporate Nazi teachings into his church.  He was executed for his resistance.  Christ calls us to pray for our enemies, and Bonhoeffer makes a great case that in doing so it changes our hearts towards them.  Pray for your enemies.