F3 Knoxville

Tag: Crispr

Tossin’ the frisbee and keeping our heads up

THE SCENE: Beatiful afternoon, in the 60s
F3 WELCOME & DISCLAIMER

Standard disclaimer with no FNGs
WARM-O-RAMA:

SSH IC – 25
Windmills – 9 IC
Baby Arm Circle – thumps up – 9 4ct IC
Baby Arm Circle – thumps down  – 9 4ct IC
Cherry Pickers – 4ct IC – 9
Grady Corns – IC 20
5 Merkins OYO

THA-THANG:

Mosey to Rock Pile
Divide into 2 teams, Team one throws frisbee as close tocone as possible – if not within ~ 6 feet, run to cone and do 4 burpees.  No burpees if close to cone. The other team does squats while waiting. Team 2 gives it a try
Grab a rock- 25 Curls, 25 press, 25 rows R and Repeat
Mosey to Near Everest
Repeat frisbee challenge.  Double and triple burpee challenges given and accepted. (Team 1 lost both challenges)
Mosey to base of everest: 3 sets of exercise, Merkins, Hello Dolly, Plank Jacks.  With each set, do exercise 5 Ct, run to stump, run back, do 10 CT, run to stump, 25 CT, run to stump.  Go to next exercise
Throw frisbee up everest, alternating running and walking to the frisbee after each throw
Mosey to front of Admin bldg.  3 sets of exercise, star jump, Imp Walkers, Hand release Merkins, 5 at top, run 1/4 around loop, 10 reps, run to halfway piont, 15 reps, run back to admin, go to next exercise.  Team 1 goes CCW, Team 2 goes CW
Mosey back to AO
5 Merkins OYO

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Keep you head up. Keep you head up physically and mentally. Keep your head out of  your phone when walking – look around. Many people are injured just walking while looking at their phone, sometimes walking in front of traffic. Keep you head up while driving. Distracted driving has killed over 3200 people in the US in 2021. Set a good example for your children. 5 seconds texting at 55 mph is the equivelent of eyes off road for one football field length.  I onces rear ended (lightly) someone while looking at my phone (turned out to be an off duty cop). Mentally keep your head up. We’re going to make mistakes, its a part of learning. Keep your head up when you fail, learn from it and move on. You are not learning if you are not making mistakes. Do not get to a point where you are afraid to take on risks and get out of your comfort zone, you will not grow.  A true HIM is constantly learning and getting out of his comfort zone.

MOLESKIN:
Pray for the students taking the T-caps, for Swimmies’ mom and for Pusher’s son
ANNOUNCEMENTS:
Friday lunch at CAVA, May 29 HHOCR

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

You Will Respect Each Other

THE SCENE: A break in the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this and that, tie fighters
THA-THANG:
Insert information about the workout.

  • Around the island with squats and merkins
  • Down the path with Imperial Walkers
  • Up Cardiac with squats and bench dips
  • Down the Dragon with increasing Bobby Hurleys
  • 7’s with step ups and incline merkins
  • Ring of Fire with pickle pounds and squats
  • Relay races

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A recently watched Remember the Titans with my 10 y/o.  Note he’s a white male growing up in west Knoxville.  He kept asking me why the characters were behaving the way they were. So, we went down the road of how things “used to be”. But, then we talked about how this movie is about two groups who were different or had different opinions. Today we have more and more groups who are different than ourselves, and we must not let hatred and violence become our way of engaging these folks. They Gettysburg scene in the movie chokes me up every time.

“Anybody know what this place is? This is Gettysburg. This is where they fought the Battle of Gettysburg. Fifty thousand men died right here on this field, fightin’ the same fight that we’re still fightin’ amongst ourselves today. This green field right here was painted red, bubblin’ with the blood of young boys, smoke and hot lead pourin’ right through their bodies. Listen to their souls, men: ‘I killed my brother with malice in my heart. Hatred destroyed my family.’ You listen. And you take a lesson from the dead. If we don’t come together, right now, on this hallowed ground, we too will be destroyed — just like they were.I don’t care if you like each other or not. But you will respect each other.” https://youtu.be/bFObqUd5uzA

ANNOUNCEMENTS:

Haw Ridge 4/14. Sign up ASAP if you want to either come hang out or do the event. https://docs.google.com/spreadsheets/d/1ePWxUiNMlLmFiZUFXctg5eAMXoYcAkHlRfo2U3GoiGY/edit#gid=0 or contact Slappy for details.

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

Practices Makes Progress

Asylum PM Q

  • 3.9.3
  • 5:45pm – 6:30pm
  • Meeting up top 
  • Steam on Q

[ The Scene ] 

  • March/September Metric Workout Prep workout (11 Xs)

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

  • SSH: 25×4
  • Imperial Walker: 10×4
  • Apollo Slowno (Apollo Ono, but slow): 10×4
  • Zombies: 10×4
  • Moroccan Night Clubs (hands out and switch palms up and down): 10×4

[ The Thang ] 

Only doing the 11 Xs in the metric workout (all with your CMU, ruck plate, etc)

  • Overhead press 
  • Goblet squats 
  • Bent over rows 
  • BBS
  • Curls 
  • Lunges 
  • Derkins
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • Thrusters 

Locations (Bring CMUs, etc)

(1) Rock Pile at the top of Pickett’s Charge 

1st 5 Xs

  • Overhead press 
  • Goblet squat 
  • Bent over rows 
  • BBS
  • Curls 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Run to the neighboring rock pile with your CMU/rock, etc
  • Do the same X – 25 reps 
  • Rinse and repeat this process for all 5 Xs

Mosey to location #2 

(2) Wall below the Coliseum 

2nd 5 Xs 

  • Lunges 
  • Derkins 
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Take a lap (no CMU/rock/etc)
  • Rinse and repeat for all 5 Xs

Mosey back to the AO for thrusters + Mary

[ Mary – FP ] 

  • 10 CMU thrusters
  • Core 4 
    • LBC: 10×4
    • American Hammer: 10×4
    • In + Outs: 10×4
    • Alabama Hello Dollys: 10×4

[ COT ]

  • # off – 15
  • Name o Rama 
  • FNGs – 0
  • Word

“Practice makes progress, not perfection.”

“The comeback is always stronger and more redemptive than the setback.”

I think these two things tie in very well to this metric workouts that we are completing together this year. If you come out here wanting to crush it and have a perfect workout every single time you’ll be disappointed. If you come out here and want to get 1% better and engage in progressive, incremental growth, your ROI will increase tenfold.