F3 Knoxville

Tag: Curveball

How long can you HOLD on?

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams
A team will perform the circuit, while one team member is in a hold.
When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.
Repeat until all exercise are done.  Take a lap, start the next round with the same format.
You can only do exercise while a teammate is “holding”
Station 1
Hold plank on elbows
25 merkins each team member
25 squats
25 big boy sit ups (ea)
run a lap
Station 2
Hold a wall squat
25 burpees each
25 monkey humpers
25 little baby crunches (4ct)
take a lap
Station 3
Hold a “canoe” position
25 diamond merkins
25 lunges
25 hello dollies (4ct)
Run a lap
Station 4
Hold balls to the wall position
25 bicep merkin
50 single leg calf raises (25 ea)
25 American Hammers (4ct)
run a lap

MARY:
We went around the circle.  One PAX led us through an ab exercise, then we did 10 merkins following each.  We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:
That flag has been here for every workout
WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock
This AO makes me proud, and then things I am not proud of.
James 4:6 But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23 A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

 

MOLESKIN:

ANNOUNCEMENTS:

Fun with the Alphabet

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
39 ℉ 85% 36 ℉ 4.6 mi/h NE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

The entire workout is based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

For warm-ups, pick a member of the PAX who is absent and use their name or use the first name of a present PAX’s hospital name. Perform the exercises associated with the first 4 or 5 letters of that name. You can vary the totals to make this more of a warm-up. Like 20 Freddie Mercuries instead of 50.

THA-THANG:
Using four variations of the above alphabet/exercises. Before starting, place one alphabet/exercise list in four corners of a square parking lot or field. Mosey towards the parking lot/field. Divide into 4 groups. Each group goes to a corner. Using the alpha-list, the group selects a PAX name from their group and performs all of the exercises associated with that name. So, everyone in the group does the exercises for just one of their names. The whole name. After the group finishes, they mosey as a group to the next corner. Pick another name, do the exercises associated with that name using the list available at that corner. Then move to third corner. Rinse and Repeat. To fourth. Rinse/Repeat around the square. If the group finishes all the names of their group before the other groups, that finished group runs to an unfinished group and joins them. At the end, it should be one big group or everyone finishing at the same time.

There wasn’t time for this.  But if there is time, use two lists for entire group and pick two locations about 50 yds apart. Have the group, pick different AOn names and perform those exercises. For example, do ‘Shamrock’ at one side, then ‘Asylum’ at the other, then back for ‘JUCO’ etc.

Then Mosey back to AO.

MARY:
Using various lists, use the word ‘Mary’ (and maybe others like ‘Core’, ‘Ab’,’Stomach’). Only with these, find the letter of the word and if the exercise is not an ab/core exercise, go to the next exercise in the list. For instance, in the above list, ‘M’ = Squats. You don’t want to traditionally do squats during the Mary, so go down list. Not Merkins, Not SSH, But Yes to Hello Dollys. Obviously, Q can say what exercise is a Mary exercise.

COUNT-OFF & NAME-O-RAMA
12 Brothers.
CIRCLE OF TRUST/BOM:

Matthew 18:20

“For where two or three are gathered in my name, there am I among them.”

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.

ANNOUNCEMENTS:

HIMS Work at the Shamrock

THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Proper form and timing for cherry pickers five times

Tie Fighters 10 forward and backwards

some of these some of those

 

THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.

  • 1st station
    • Burpees
    • V ups
    • LBC
  • 2nd Station
    • Plank Jack
    • Monkey humpers
    • Wojo Squats
  • 3rd Station
    • Man makers
    • CCD
    • Hand Release Merkens
  • 4th
    • lunges
    • Box cutters
    • Alternating Side Squats

Called for time and fellowshipped back to the AO

MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA

BB Tabata

  • Welcome to the sweaty beatdown gloom: All free – All the time – All welcome – All warnings – All cautions
  • Warmup:
    • 100 burpees for time
      • Total
        Osteen 8:00.35
        Slappy 8:10.61
        Trolley 8:41.81
        Interpol 8:51.73
        Honeydew 8:58.38
        Betty 9:04.87
        Mermaid 9:20.65
        Dumpster Dive 9:27.63
        Crawl Space 10:07.65
        Ribbed 10:21.05
        Curveball 10:55.54
        Curry 11:04.69
        Baby Boomer 11:07.00
        Jenner 11:09.83
    • Mosey to track.
  • Workout: Burpee Broad jump Tabbata
    • Three parallel HIM single file lines (on track)
    • Each him calls out rep & rest count which are equal (10 reps & 10 count rest, or 15 reps and 15 rest, or 5 and 5 etc etc)
    • Pack does that many reps as a group then stops and rests that many seconds (or audible HIM counts)
    • Go across and down the line taking turns who chooses rep&rest count.
    • the first two lines do core exercises and a broadjump
    • the last line does broadjump burpees
  • Wrap-up
    • Put to death sin – it doesn’t say slap it on the wrist.  Take out a freakin sword and decapitate it.

      Colossians 3:5  Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips.

    • THE WHAT – Does it say snuggle up with sin, does it say elbow sin..No no.

    • THE HOW: No killing sin is pretty serious. If we were to just punch sin in the face then it wouldn’t be so serious and wouldn’t take so much effort. If we were to try to knock sin out then maybe we would train a little bit for it – maybe you’d read a book or two to help. But no it says to kill sin. So to kill something you need a plan – its VERY SERIOUS. You can’t just wing it. And sometimes even with a plan you’re plan my fail. And so what are you to  do.

      1. Team-mates: Well you might recruit some friends you might recruit some teammates. However, sometimes that sin might be so big and so terrible that a plan and teammates aren’t enough
      2. Professionals: A next step up is you might have to bring in professionals. You might have to go see a Pastor you might have to go see a counselor you might have to go see several counselors maybe a personal counselor and/or maybe a marriage counselor.
      3. Homework: You might have to study. You might have to read a book you might have to take a course. ( FPU example). And sometimes if you’re fighting a big enough war let’s, let’s say for example a culture war then even a plan with teammates and professionals might not be enough if you really want to kill this sin.
      4. Join the Army: In those cases, the next step up is you need an army. For example in World War II we needed a team , we needed a plan,  we needed teammates we needed professionals and we needed an army and we need to tactics.
      5. Attrition: And sometimes even with all those things the sin might hang on. But with agood leader ship ,which we have (Jesus), and good teammates which we have (F3 Brothers), and good pastors,  which we have, and a good army which we have, The last several ingredients of killing sin can be time and attrition which in scriptural terms is called perseverance.

I want to encourage you brothers to enroll each other in each others armies to fight sin until you have decapitated it – in all its forms which are:

Anger, malice, sexual immorality, impurity, lust, evil desires and greed, rage, slander, and filthy language. That’s 11 sins to go kill – use every tactic, every brother, every book, every course, every captain and General, then hang on and starve that sin to death through attrition if need be.  Kill it brothers! Kill it!

It’s about the cones.

THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.

THA-THANG:
Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
R&R
When your team finishes the stack, you get a cone and start over. Most cones wins!

Stacks:
10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)

After 3 cones per team, time’s up. Mosey back to the AO

MARY:
No time… Actually almost 2 minutes late.
COUNT-OFF & NAME-O-RAMA
16 men got better today.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.

“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.

“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
MOLESKIN:
Nothing like working out in sleet and snow to start your day…
ANNOUNCEMENTS:
Nothing on the docket this week.