F3 Knoxville

Tag: Dart Gun

Fast Hills

THE SCENE: Foggy, 68 degrees, 91% Humidity
WARM-O-RAMA:

SSH
Tempo Squats
Tempo Merkins
Tennessee Rocking Chair
Tie Fighters
Hairy Rocketts

THA-THANG:

Mosey to the largest parking lot
Start at the bottom corner, run 75% to light pole 19 (about 300M)
10 Hand Release Burpees or 10 Captain Thors
Mosey to the corner, 20 Squats
Mosey half-way back to the start, 30 Flutter Kicks
Mosey back to the start, 40 Merkins
Do this 4 times

CIRCLE OF TRUST/BOM:

Phil 4:10-13
I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me

MOLESKIN:
The challenge today was to seek contentment amid the daily grind

 

The Impossible Mile

Shamrock 7/14/2023
See picture above
THE SCENE: 80 degrees at 0530 with humidity around 96%, some would call it terrible
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 very slow cherry pickers
SSH to around 15
THA-THANG:
The workout was simple, but due to the Ghostflag, we had two well represented groups from Juco & F3 Smokies vying to take it home.  We chose to host a competition, and the first group with 3 to finish the workout below took home the flag.
The workout was as follows:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run

Following that sweat fest, we moved over to the Jesus statue and found a battle buddy.  One partner held a wall squat while the other partner did 50 dips.  After both partners completed the exercises, we switched one partner held a balls to the wall while the other partner did 50 step ups.  Once both partners completed both exercises, we moseyed back to the flag for a Mary.

MARY:
The Mary was very popular today.
10 snow angels in cadence followed by 10 merkins
20 Flutters in cadence followed by 10 merkins
13 Shoulder taps in cadence followed by 10 merkins
finally 7 more burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we talked about the Golden rule and simply treating others the way that we want to be treated.  Especially making a hard workout for those trying to steal the Ghost Flag because I expect a hard workout if I want to steal it back!!
MOLESKIN:
Prayer requests:
Mailbox’s mom in the ER
Cheat Sheet as a caregiver and for prayer regarding his ongoing parenting plan.
ANNOUNCEMENTS:
F3 in the Nude on 7/29
A workout with no shoes, shirt or gloves required that will take place in and out of the water at the Cove with breakfast provided by the Dog Pound boys.

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock

Be Different

THE SCENE: Upper 60s, clear, with a light breeze
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 20
THA-THANG:
Mosey to coupon pile, form 2 lines and front runner drops off and does 2 burpees then joins back of the line.

START A TIMER – 40 minutes
10-round escalator, as follows:
Round 1: Burpees x 5
Round 2: Repeat Round 1 + Squat Thrusters with CMU x 10
Round 3: Repeat Rounds 1-2 + CMU Bicep Curls x 15
Round 4: Repeat Rounds 1-3 + Merkins x 20
Round 5: Repeat Rounds 1-4 + Little Baby Crunches (LBCs) x 25
Round 6: Repeat Rounds 1-5 + Lunges x 30 (15 each leg)
Round 7: Repeat Rounds 1-6 + Carolina Dry Docks x 35
Round 8: Repeat Rounds 1-7 + Mountain Climbers x 40 (two-count)
Round 9: Repeat Rounds 1-8 + Goblet Squats with CMU x 45
Round 10: Repeat Rounds 1-9 + American Hammer with CMU x 50 (single-count)
Record results here HERE
Mosey back to flag.

CIRCLE OF TRUST/BOM:

The book UnChristian analyzes the results of an extensive, nationwide study conducted by the Barna group. The authors sought to compare the lives of Christians and non-Christians to see how they differed.
They found that Christians:
  • Cuss less in public
  • Are less likely to recycle
  • Give more to charitable causes
  • Buy fewer lottery tickets
However, Christians are just as likely as non-Christians to:
  • Visit a pornographic website.
  • Get drunk.
  • Do illegal drugs or take prescription medicines not prescribed to them.
  • Be willing to lie to get out of a difficult situation.
  • Have intentionally done something to get back at someone within the last 30 days.
This isn’t a perception of Christians by outsiders. This is self-reported. It’s not surprising, then, that 84 percent of non-Christians said they personally knew at least one believer, but only 15 percent thought that person’s lifestyle was significantly different than their own.
Non-Christians don’t think we’re different because we’re not.
Matthew 5:13, says, “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.”
In the same way that salt enhances the flavor of the food it seasons, the followers of God stand out as those who “enhance” the flavor of life in this world.
Ultimately, as Jesus followers, we are called to flavor and brighten this world and show our love of God so that others can see.
The challenge is for us to think if we are different than the non believers we’re around so that they notice. Could be coworkers, neighbors, kid’s friends and parents. It’s very easy to blend in to almost any situation and that is something I really struggle with myself but we are called to stand out and stand up for our beliefs. As we go throughout our week I hope and pray we can stand out and be salt of our communities.

ANNOUNCEMENTS:
KARM Dragon Boat Festival – June 17
Convergence – July 8th

Lunge/Leg Day

THE SCENE: Very nice, think it was in the 70s maybe?
WARM-O-RAMA:

SSH
Tempo Squats
Mt Climbers
Flutter Kicks
Freddy Mercuries
Rocky Balboas
Moroccan Night Club

THA-THANG:

Mosey to new math building
Dips on the side and the stairs
Mosey to the large parking lot opposite the Duck Pond
20 Merkins, Lunge to the next parking spot, 20 Flutter Kicks, Bernie to the next parking spot
Do the above 10 times
Mosey to Welcome Way, use the light posts as markers
Lunge to the light pole, 20 Merkins, Bernie to the next light pole, 20 Carolina Dry Docks, repeat all the way to the back of the campus
Do everything in reverse (large parking lot workout, and new math building)

MARY:
Time for Imperial Walkers

CIRCLE OF TRUST/BOM:

Song of Songs 7
How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.
2 Your navel is a rounded goblet
    that never lacks blended wine.
Your waist is a mound of wheat
    encircled by lilies.
3 Your breasts are like two fawns,
    like twin fawns of a gazelle.
4 Your neck is like an ivory tower.
Your eyes are the pools of Heshbon
    by the gate of Bath Rabbim.
Your nose is like the tower of Lebanon
    looking toward Damascus.
5 Your head crowns you like Mount Carmel.
    Your hair is like royal tapestry;
    the king is held captive by its tresses.
6 How beautiful you are and how pleasing,
    my love, with your delights!
7 Your stature is like that of the palm,
    and your breasts like clusters of fruit.
8 I said, “I will climb the palm tree;
    I will take hold of its fruit.”
May your breasts be like clusters of grapes on the vine,
    the fragrance of your breath like apples,
9     and your mouth like the best wine.

MOLESKIN:

Really take time to enjoy the wife of your youth