F3 Knoxville

Tag: Dart Gun

AMRAP and Mental Reset

THE SCENE: 50’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)

THA-THANG:

5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

MARY:
Returned to the flag for dealers choice till time.

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

Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.

ANNOUNCEMENTS:

OYO Together

THE SCENE: Colder than it should be
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Abe Vigoda x 7, Hairy Rockettes x 10, Tempo Merkins x 7, Cherry Pickers x 7, Moroccan Nightclub x 20

THA-THANG:
Mosey to the big parking lot and line up on the curb.

The thing: Run to the first line and back and perform 10 of any exercise (Dealer’s Choice).

Run to the second line and back and perform 20 of any exercise.

Repeat for all ten lines. Culminating in 100 reps of your last exercise.

Caveats: No repeating any exercises and must change muscle groups each round. Also, the first person to get to each line has to perform one burpee and Bernie back.

All of the PAX completed all ten levels of this “Choose your own adventure” workout. Dartgun and Butterknife took turns on the Burpee/Bernie combo.

Poolboy gave the PAX a generous 30 count recover as we lined up for a longer than normal jailbreak back to the shovel flag.

In the shovel flag parking lot, perform 11’s with Bobby Hurleys and Diamond Merkins.

MARY:
None

COUNT-OFF & NAME-O-RAMA
12 men made the hard choice this morning.
CIRCLE OF TRUST/BOM:
Re-emphasized the monthly JUCO challenge. Prayer. This challenge has been difficult to be consistent with. It’s important that you make a concerted effort each day to set aside a time and place to truly get 10 solid minutes of focused prayer/meditation in. Something I have added to the challenge in this past week is to have a specific topic/focus each day for your prayer time. So far we have had: Immediate Family, Extended Family, Church Family, The Lost, Personal Growth, and Government. I encouraged the PAX to experiment with having a different focus each time they pray to allow for more meditation on these specific areas. Also encouraged the PAX not to avoid prayer due to embarrasment/shame over how long it’s been since they prayed. God will welcome you with open arms, not shame you for your negligance.
MOLESKIN:

Dartgun and Butterknife are fast…

ANNOUNCEMENTS:
Still collecting items for the Street Hope Project: Trash bags, copy paper, and napkins

When You Run, Let Go of Your Burdens

THE SCENE: Mid-40’s. Mostly dry (rare for a recent Pool Boy Q)
F3 WELCOME & DISCLAIMER: Administered + COVID
WARM-O-RAMA:

IC Tennessee Rocking Chair x 6 (sorry I had to cut it 1 rep short for Ribbed)
IC Tempo Squat x 10
IC Monkey Humper x 10
OYO Lunges x 5 each leg
IC Pickle Pointer x 10 IC
OYO Burpee x 5

Grab CMU from the trunk of Pool Boy’s Dead Dinosaur-consuming Yaris-resembling vehicle.

OYO Goblet Squat x 10
OYO Monkey Humping Goblet Squat x 5
Demonstration Bulgarian Split Squat
IC Glute Bridge (aka Pickle Pointer) w/CMU x 10
OYO Blockee x 5

THA-THANG:
Stop #1 – Crossing before the overhang
Monkey Humping Goblet Squat x 10
Blockees / Burpees x 5
Lap around median (not Guardrail’s 2.0)
Recover + 30 count
Mosey with CMU to stop #2

Stop #2 – Modified Aiken legs w/ or w/o CMUs
10 Goblet Squats
10 Step Ups
20 Lunges (10 each leg)
20 Bulgarian Squats (10 each leg)
Run around Triangle Loop
Recover & Mosey to Stop #3

Stop #3 – From the Bottom to the top (Bernie Up, Run/Jog Down)
Bottom – 10x Rows
Top – 10x Pickle Pointers (bonus points for taking the CMU up – S/O to Dart Gun, Erector, Spotter, & Butter Knife!)
Bottom – 10x OHP
Top – 10x Side crunch (really side plank but I said side crunch so some did each). Do the other side on the 2nd time through
2x through (4x up & down) the hill then 10 x Rows + 10x OHP
Flutter Kicks x 25 IC led by Spotter. Recovery count led by Survivor
Mosey to CMU Pile

Stop #4 – Wall sit while PAX put up CMUs at CMU pile
Falling Indian Run back to the Shovel Flag. Every 5 seconds the PAX at the front of the line steps off to the side and does Squats (1st time through) / Merkins (2nd time through) until the back of the line gets to the PAX and then he falls in. 2x through then we made it to the Shovel Flag.

MARY:
Mary-Go-Round (not yet in the Exicon but I’m going to keep submitting it!)

COUNT-OFF & NAME-O-RAMA
16 PAX including 3 2.0s – Kickflip, Wanderer, Survivor (2.0 Bolt), Hound Dog, Butter Knife, Erector, Ralph, Borg, Spotter, Mustard, Dart Gun (2.0’s Blow Dart & FNG Lawn Dart), Ribbed, Pool Boy

CIRCLE OF TRUST/BOM:
Over the past little while, I’ve been wrestling with what to do with Q’s. I get crazy ideas that don’t work and have to rework a lot of what I say and do as well as modify mid-Q sometimes. But there’s one thing that I have been constantly working for and toward: shedding things I don’t need.

Hebrews 12:1-2 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

I hope my Q’s to serve the PAX and to do that best I try to think is brief but only as brief as needed.
As Einstein said “Everything should be as simple as possible, but no simpler.”

So the question is – today, what are you holding onto that you need to lay down? We have a cloud of witnesses surrounding us (whether you believe that is those who have gone on to be with the Lord before us or your F3 brothers here in the Gloom with you each morning).

1 John 2:16 says “For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.”

Which of (if not 2 or all 3 of) these things do you need to lay down?
1. Lust of the flesh – sex, food, physical cravings.
2. Lust of the eyes – money, cars, clothes
3. Pride of life – power, arrogance, self-focus

Bonus material – Watch a talk from Andy Stanley on controlling your appetite from Passion 2011.

MOLESKIN:
Prayed for Ribbed’s M, Ralph’s cousin’s husband, and for us all to seek more and more reconciliation amid the tensions of all ethnicities.

S/O to Mustard for running the ~1/2-mile each way to get it and then doing a hand off since I left my BRAND SPANKIN’ NEW PHONE (yes, I lost my old one this week) AND MY WEINKE at the bottom of Sophomore Hill. Mustard did this while I was having some post-workout mumblechatter with my sponsor , Ribbed. #SecondMileService
ANNOUNCEMENTS:
Sign up for a Q!

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

THA-THANG:
Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

MARY:
Flutterkicks x 25

Sidestraddle hops x 25
COUNT-OFF & NAME-O-RAMA
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
CIRCLE OF TRUST/BOM:
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

MOLESKIN:
I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.
ANNOUNCEMENTS:
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.

11 for 11’s

 

THE SCENE: 50 degrees, windy, and wet from the rain overnight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)
THA-THANG:

2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
Each PAX called an ab exercise, which we followed with 10 merkins (70 total).  We made it through 7 PAX.  These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is 3/16 and we discussed John 3:16.  The world was broken in that time period like it is broken now.  God loved the world enough to send his Son to die so that we could be saved.  He was sent to save the world, not condemn the world.  The world is broken today too, God still cares and still loves us.  Take some time to show his love, and lead with kindness in this broken world.
MOLESKIN:

ANNOUNCEMENTS: