F3 Knoxville

Tag: Dart Gun

Deck of Pain V

✔ THE SCENE: 75 and a little muggy

✔ F3 WELCOME & DISCLAIMER – check check 1 2 1 2.. is this thing on? Its free, we’re all crazy to be here at 5:30 and you should never let me lead a workout, you might die – but I’ll bring a cell phone just in case.  Iron sharpens iron. I miss and love the JUCO campus and all the HIMs at F3.  Great to be here even if Judge Judy coincidentally has a “work event” that prevents his attendance.. Slack whippings will ensue..

And when I come back for a JUCO visit I love to tour the campus.  What better way to tour the campus than with the “Deck of Pain” beatdown.  So thats what we did today.

Previous executions of the Deck of Pain:

  1. JUNE 19, 2019 https://f3knoxville.com/forgiving-the-deck-of-pain/
  2. JULY 1, 2019 https://f3knoxville.com/juco-deck-of-pain-second-installment/
  3. JULY 19, 2019 https://f3knoxville.com/deck-of-pain-iii/
  4. DECEMBER 13, 2019 https://f3knoxville.com/jailbreak-tour-emmanuel/

✔ WARM-O-RAMA:

  • 10 SSH
  • 5 burpees
  • 10 Cherry Pickers
  • 5 burpees
  • 10 Windmills
  • 5 Burpees
  • 10 Imperial Squat Walkers
  • 5 Burpees

The Thang:  The Fifth installation of the Deck of Pain

Each HIM takes a turn choosing one card from the 16 different exercise location cards.  The card is read outloud and once everyone hears and understands where and what it is then we ALL  Jailbreak sprint to that location and we all do the exercise.  When about the 3rd to the last person gets finished with the exercise then they start a 30 second count down. When 30 seconds is up, the next HIM chooses a card from the deck. And repeat until clock runs out.  Here are the cards:

  1. 2 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Rec Center Pull-ups
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 3 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 1 Inner Sanctum Bear Crawl Loop
  16. 10 Maintenance Hand Stand push ups

Today we drew cards: 12, 16, 8, 7, 13, 15, 9, 2

Total exhaustion was had by all.  🙂

MARY:  Who needs Mary?

CIRCLE OF TRUST/BOM:

2 Kings 6:15 is becoming one of my favorite verses.  Read and paraphrased it a little and reminded men to not be afraid – God is on our side…

https://www.biblegateway.com/passage/?search=2+kings+6%3A8-17&version=NIV

Now the king of Aram was at war with Israel. After conferring with his officers, he said, “I will set up my camp in such and such a place.”

9 The man of God sent word to the king of Israel: “Beware of passing that place, because the Arameans are going down there.” 10 So the king of Israel checked on the place indicated by the man of God. Time and again Elisha warned the king, so that he was on his guard in such places.

11 This enraged the king of Aram. He summoned his officers and demanded of them, “Tell me! Which of us is on the side of the king of Israel?”

12 “None of us, my lord the king,” said one of his officers, “but Elisha, the prophet who is in Israel, tells the king of Israel the very words you speak in your bedroom.”

13 “Go, find out where he is,” the king ordered, “so I can send men and capture him.” The report came back: “He is in Dothan.” 14 Then he sent horses and chariots and a strong force there. They went by night and surrounded the city.

15 When the servant of the man of God got up and went out early the next morning, an army with horses and chariots had surrounded the city. “Oh no, my lord! What shall we do?” the servant asked.

16 “Don’t be afraid,” the prophet answered. “Those who are with us are more than those who are with them.”

17 And Elisha prayed, “Open his eyes, Lord, so that he may see.” Then the Lord opened the servant’s eyes, and he looked and saw the hills full of horses and chariots of fire all around Elisha.

GRACE AIN’T CHEAP: BETTER GET TO THE ATM

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers IC  x7, Windmills IC x7, Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10, Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10
THA-THANG:
MOSEY to “ATM,” Rinse and Repeat for 2 miles.

  • ATM 1 – Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10
  • ATM 2 – Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10

We mosied around campus stopping at “ATMs,” rotating between the two ATMs above for 2 miles.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
15 Strong

CIRCLE OF TRUST/BOM:
Grace is costly.  It cost you your SIN.  Jesus said, “If you love me, you will obey my commands.” John 14:15.  Don’t live with “cheap grace,” the kind that leads to “cultural Christianity” and ultimately separation from God in the next life.  The Cultural Christian is the one who says they believe who Jesus says he is, they go to church, and they maybe even study God’s word – but they live a different life, one full of unrepentant sin and an unwillingness to turn from it.  In other words, from an objective standpoint, if you look a their life, there is zero evidence they have true, saving faith.  They honor God with their lips but their hearts are far from Him.  The Bible warns against leading that type of life.  Grace is expensive in that God calls us to repent and turn from our sin, which in our natural state, we love.  Men, if you are living in unrepentant sin, let TODAY be the day you put that to death!

MOLESKIN:
The last stop was at a real ATM machine at the Regions Bank – can’t plan it better than that.

ANNOUNCEMENTS:
Clothing collections for Mend House.

If you’re not right, you’re left

THE SCENE: 74, muggy
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
10 x Hairy Rockettes, 10 x Tempo Squats, 10 x Cherry Pickers, 10 x Tempo Merkins, 20 x SSH

THA-THANG:
Mosey to the future home of FIA, parking lot by the duck pond track.

Perform 20 squats, 20 merkins, and 20 BBS then run a lap around the pond. (3 rounds for some)

Mosey to the CMU pile and grab a coupon.

On the grass hill next to the stairs. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Run to the top of the grass hill and back down.

We completed three-five rounds of the above sequence.

Mosey back to the shovel flag.

MARY:
Imperial Walkers x 20, Flutter Kicks x 20, Freddie Mercury x 20, 10 x BBS OYO
COUNT-OFF & NAME-O-RAMA
17 HIMs for a good old fashioned Friday beatdown
CIRCLE OF TRUST/BOM:
I HATE being wrong and I’m sure most guys do, but I hate it to a fault. There are many times that I do not take a stand on a subject because I’m afraid of being wrong. Conversely, there are many more times that I do not take a stand on a subject because it is a matter of opinion and I understand that both sides may be right. I encouraged everyone to focus on matters of salvation and scripture and to take a stand when you have scripture to back you up. Also, try to avoid taking a stand in matters that are opinion and do not factor into your salvation. Lean towards the option that will point the most souls to Christ and will glorify God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting clothes for the Mend House.

HOPE: Hims Overcoming Problems Everywhere

THE SCENE: 75 and dry… at first.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers in cadence 6
10 Merkins in cadence
Arm rotations thumbs up in cadence x10
Reverse x10
10 windmills in cadence
5 burpees
Side straddle hop in cadence 20

THA-THANG:
We Indian ran to our first location.

  • Walking lunges across the parking lot.
  • 5 Burpess
  • Burnie home
  • 10 Merkins
  • 10 BBS
  • Rinse and repeat

Mosey to the grass hill in front of Rec Center

  • Bear Crawl to the top
  • Frog jumps across the spaces marked with cones

Mosey to the coupon pile

  • 25 curls EVERYONE
  • Team up with a battle buddy complete 100 thrusters collectively while your partner runs the stairs
  • Plank with variations

Mosey back to the flag w/ Cheatsheet leading us in our F3 chant!

MARY:
20 Freddy Mercuries and 20 Flutter kicks both in cadence.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
Lord, I put my life in your hand. I trust in you, my God. – PSALM 25:1-2
MOLESKIN:
What is the power of hope?
Hope is the belief that circumstances will get better. It’s not a wish for things to get better— it’s the actual belief, the knowledge that things will get better, no matter how big or small.
Let’s be the change we want: in our families, our communities, our country, and in our world. Let’s put the focus on God and trust that he will continue to guide us.
ANNOUNCEMENTS:
Spotter and Gump’s mother has completed her Chemo Treatment!
https://f3knoxville.com/category/announcements/

JUCO REFORMED

THE SCENE: Nice and steamy.
F3 WELCOME & DISCLAIMER  ✔
WARM-O-RAMA:
Cherry Pickers, Merkins, Squats, Burpees – all in perfect form
THA-THANG:

  • Large Parking Lot – Stops at Every Line (10 Lines) – Round 1: 5 Perfect Merkins (50 total), Round 2: 5 Perfect Squats (50 total), Round 3: 2 Perfect Burpees with clap at top (20 total)
  • Sophomore Hill – Two groups, Each runs to the top for Round 1: 10 Perfect Merkins, Round 2: 5 Perfect Burpees with clap at top.  (Group was split to maintain Covid Distance)
  • Coupon Pile – Partner Up for “Bo Knows” – P1 holds squat against the wall with coupon extended, P2 does 100 High Knees.  Round 2: 50 High Knees.
  • With Coupon – 30 Curls, 30 Tricep Extensions  (perfect form, nice and slow)
  • Newer Parking Lot – Short Leadership Lesson – to be a good leader, you must be a good follower first – even when it sucks………….Bear Crawl across the entire lot.
  • Mosey back to Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Q talked about the importance of discipline maintaining proper form during exercises, something JUCO is going to emphasize from now on.  This discipline transitions into everyday life, to include our walk with Christ. Q emphasized believers need to be bold in sharing their faith, something that can be costly at times – even at the cost of close relationships with family in the Q’s case.  Most people are one relationship away from hope that is found in Jesus.  Do you love him? Do you talk about him with others? God is most glorified in us when we are most satisfied in him. BE BOLD.
MOLESKIN:
The PAX worked hard and noticed a difference in the amount of reps they could complete when they paid attention to form.  Great lesson and one we will continue to hold each other accountable on.  If you are cheating at the workouts, you are likely cheating in other areas of your life.  Let’s Go!
ANNOUNCEMENTS:
N/A