F3 Knoxville

Tag: Data

Keep Wheelchair Safe!

THE SCENE: You could chew the air this morning… Steamy, Muggy, Disgusting
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Tempo Merkins

THA-THANG:
Mosey to JUCOmanjaro

  • Bernie 2 stripes
  • 8 ct Merkins
  • 20 flutter kicks
  • 15 squatsSometimes
  • Rinse and Repeat
  • For the last four or five we ran 1 stripe and did a CORE exercise
  • Mosey to Hard Knox stopping several times for Side Straddle Hops
  • Curls and Dips

MARY:
Soccer Drills

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Dear friends, let us love one another, for love comes from God. Everyone who loves has been born of God and knows God.”
1 John 4:7

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence this weekend July 2nd

No Glove Love

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

little known facts about laziness #1

THE SCENE: Muggy, humid, 101% humidity and also just alot of water in the air.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • Harry Rockets
  • Baby arm circles forward ‘n back
  • tempo merkin
  • tempo squat
  • stretch OYO

THA-THANG:

Descending Ladder

Complete the given number of reps for all 19 exercises. Mosey a short distance. Drop the top exercise and start again at 18.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extension
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 Big Boy Situps
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercury’s
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

None, our timing was impeccable.

CIRCLE OF TRUST/BOM:

Little known facts about Laziness #1

Lazy are good at risk assessment

Prov 22:13

The sluggard says there is a lion outside. I shall be killed in the streets!

Notice the sarcasm. Proverbs isn’t very gentle to the lazy.

Prov 26:13

The sluggard says “There is a loin in the road! There is a loin in the streets!”

Again about the lion in the road. The lazy guy sure is milking this lion excuse. This is repeated twice which is interesting. Some of the sharpest criticism in proverbs is directed toward the lazy.

Prov 20:4

The sluggard does not plow in autumn. He will seek out the harvest and have nothing.

At  least the excuse has changed here. The sluggard has moved on. The idea of autumn is that it’s a little cold or chilly. It’s just a little hard to do the work right now. Something to keep in mind, I might have to try it out next winter.

Proverbs paints a picture or holds up a mirror. This is what laziness looks like. We have a chance to look at it and consider if it’s us. What in our life might look like this.

Today, consider this picture. Do you see yourself?

More little known facts about laziness to come.

ANNOUNCEMENTS:
July 2nd, Convergence on JUCO.