F3 Knoxville

Tag: Data

Fun with Cones

THE SCENE: Crisp spring morning

F3 WELCOME & DISCLAIMER:  This workout comes courtesy of our brother, Waxjob.  Thanks, Waxjob, for posting your old workout!  <https://f3knoxville.com/its-about-the-cones/>

WARM-O-RAMA:

  • Cherry Pickers x12 IC
  • SSH x25 IC
  • Burpees x2 OYO
  • Grady Corns x15 IC
  • Burpees x4 OYO
  • Rockettes x15 IC
  • Burpees x6 OYO
  • TN Rocking Chairs x15 IC
  • Burpees x8 OYO
  • Guardrail Dips x10 IC

THA-THANG:

Mosey’d a very short distance to the strip mall.  Split into two teams.  Flipped a coin to see who started with a run.  Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall.  While Team 1 runs, Team 2 works through the exercise stack together.  When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work.  When a team finishes the stack, they get a cone and start over.  Keep going until a team wins 3 cones.

Exercise Stack:

  • 10 Jump Squats
  • 20 LBCs
  • 15 Merkins
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Monkey Humpers (4ct)
  • 15 Dry Docks
  • 20 Mountain Climbers (4ct)

MARY:

Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows.  20 Guardrail dips.  Mosey’d back to the flag.  Time left for 5 burpees and some flutter kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 2 (NLT) – The Wedding at Cana

2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.

You are Never Alone by Max Lucado

“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”

“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”

Back to the future

THE SCENE: Clear skies and a crisp 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, tempo squats, baby arm circles, and toe merkins
THA-THANG:
Mosey to the courtyard for a merkin count down: incline, decline, and dips with laps in between.  Jog to the coupon pile for another countdown: bottom of hill (curls for the girls, triceps, and overhead presses) top: (Big boys, LBC and pull ups)

Mosey back for some mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending” C.S. Lewis

We all have moments or things in our lives that we would probably do different.  We can’t change the past but we can try to improve the future.  A father’s love for his kids is like a view of God’s love for us.  We should be patient and kind and forgiving when they mess up.  God is always here for us no matter our past.  Be there for your kids no matter the mistakes they make.
MOLESKIN:
Romans ch 12 v 1
ANNOUNCEMENTS:
Forgot to ask…oops

Tug-o-rain

THE SCENE: Steady warm rain, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Grady Corns, Baby Arm Circles, Tempo Squats, Tempo Merkins, Kick Throughs and stretch  oyo.
THA-THANG:
Mosey to the closest loading dock for Chain Reaction (relay).  1 HIM moving at all times taking the place of the next guy.

  • Press Ups on dock (leg swing for extra credit)
  • Bear crawl down the stairs to hold a plank
  • Bernie to kick through station
  • Bernie to SSH station

Indian Run to CMU Pile.  Rifle carry a CMU to the base of Sophomore hill.  Where we found 2 braided climbing ropes. Crazy lucky that it was there, rain soaked and heavy.

2 HIMs on opposite sides of the rope tried to carry the rope to the top of hill without the middle touching the ground.  If they made it the rest had to do 5 Burpees.  If it hit the ground, next 2 guys tried.  By the 3rd or 4th round we got the hang of it and some burpees were done.  The “spectators” were doing CMU Curls, Triceps, Thrusters and other heavy work outs while we watched and hoped for a big wipe out.

A few rounds of muddy tug-o-war at the top.  Resulted in all of us running down the hill.  Uneven teams resulted in some fast muddy slides.  We ended with Rope hold against each other at the bottom while more CMU work was done.  Rinsed off with some flutter kicks in a puddle then mosey’d back.

MARY:
Guardrail dips, incline merkins, then some box cutters, flutter kicks, imperial walkers and other core till the rushers arrived and time was called.
COUNT-OFF & NAME-O-RAMA
9 (4 were Rushing) HIMs took on the rain
CIRCLE OF TRUST/BOM:
Thanks for the prayer covering for my family while we were on our missions encounter in Tajuana, Mexico.  The Lord taught me there that to give, you must have something to give.  He loves to fill us up so that we can be poured out.  That is why we are given things, joy, hope, and love.  Give it out freely.  Acts 20 reminds us what Jesus said: It is more blessed to give than receive.

Out here, that means get better, encouraged and stronger and then give back by filling up a Q calendar.  At church that means watching online isn’t enough.  Give of your time… maybe in a much needed volunteer role, but maybe what the Lord has for you is to connect with a friend or a stranger before or after a service.  You are not filled up to feel better but to give back.  Receive so that you can serve.

And lastly, be real.  In Mexico addressing the heartache and sadness was necessary.  Here it’s easier to find a silver lining or hide behind work or busyness.  God can handle our sadness.  Bring it to Him and you’ll have more joy than I can explain.

ANNOUNCEMENTS:
OTB work out Saturday at the Hardship hill location, Camping site still available April 2&3

Heavy Rounds and Humility

THE SCENE: Threatening rain but warm

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Abe Vigoda
  • LBAC – both ways
  • SSH
  • Tempo Squat

THA-THANG:

Mosey to coupon pile then….

3 Rounds of Heavy

  • Coupon Swing x15
  • Front squat x 10
  • Merkin Pass-through x 10(slide the coupon back and forth between each rep)
  • Burpee w/ Press x 10
  • Reverse Lunge w/ Curl x8/x8 (each leg)
  • Heavy Hammers x 10 (4ct)

After each round, run around the parking log by the coupon pile.

Partner up:
One partner farmer carries a cinder block a medium way while the other does LBC’s. Partners switch and repeat.

Mosie to Pond Parking Lot for Imperial Squat Walker Suicides:
Run to the first parking line, perform 8 (4 ct) Imperial Squat Walkers, and then run back.
Repeat going further each time. 4 rounds across the parking lot.

Mosey to flag with a jailbreak.

MARY:
Called it 15 seconds short. Mary will have to get over it. Not the first time she’s been stood up.

CIRCLE OF TRUST/BOM:
A reminder from Phil 2:5-7

If anyone didn’t have to be humble or have humility, it would be God himself. Yet, that’s not what we find. Almost surprisingly, we find he is the ultimate example of humbleness. As we lead others in our life, remember Christ and his example of humility.

Have this mind amond yourselves, which is yours in Chirst Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself by taking the from of a servant, being born in the likeness of men.

Phil 2:5-7

ANNOUNCEMENTS:
Project camping trip and hike.
March Madness bracket for Wesley House
Can still donate to Wesley House this month.

Bringing Habits HOME

THE SCENE: 39 and clear. Perfect weather for a VQ

F3 WELCOME & DISCLAIMER: Completed

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Dive Bombers x5 (IC)
  • Squats x15 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball shamelessly stolen from Blindside and Choir Boy…sounded like fun and thought we should give it a try! Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs

MARY:
PAX took turns calling out exercises until time

  • Spotter – imperial walkers
  • Doubtfire – gas pumpers
  • Erector – heels to heaven
  • Kickflip – squeaky dollies
  • Room Service – pickle pointers
  • Data – supermans

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
From “Habits of the Household” by Justin Earley

Habits are kinds of liturgies. They are little routines of worship, and worship changes what we love. Habits of the household are not just actions that form our families’ routines, they are liturgies that form our families’ hearts. This is why we should choose then so carefully.

Think of it like this: when it comes to spiritual formation, our households are not simply products of what we teach and say. They are much more products of what we practice and do. And usually there is a significant gap between the two.

My challenge to you this morning is to think through some existing habits in your household that you could change or new ones you could implement.

For me, one habit I’ve started to do at night is give my son a bedtime blessing. Another one we’ve changed is that we put away all screens in our house on Sundays.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Check out the new F3 Knoxville Podcast that Blindside is putting out.