F3 Knoxville

Tag: Data

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.

Starving for Rain: Habitually Feed Yourself & then Others

THE SCENE: ~48F, wet but somehow not very rainy.
F3 WELCOME & DISCLAIMER – Not a pro.
WARM-O-RAMA:
10 x Overhead Clap
9 x Squats
8 x BBS
7 x LBACF & LBACR
6 x Lunges Fwd/Back
5 x Flutter kicks
4 x Merkins
3 x Squat Jumps
2 x V-ups
1 x Burpee

THA-THANG:
Mosey to the overhang. Do a core exercise (YHC forgot what was called – maybe flutter kicks?)

Mosey to the courtyard.

Decision time- PAX got to choose 11’s or 21’s. They chose 21’s back and forth across  the courtyard:
Squats – Bicycles (2-count)
Pax did well, we stopped at YHC’s 7-count for Squats (so ~210 squats for me)

Decision time– again. PAX got to choose Freshman Hill or Sophomore Hill. They chose Sophomore Hill.

Simplicity at Sophomore Hill – Bernie up the pavement, lunge all the way down, bear crawl up the grassy area. come back to the stop sign. YHC decided once was enough.

Mosey to CMU Pile for 7’s: Pull-ups (at the top) and Thrusters at the bottom. We got about 1/2-way through and ran out of time.

Mosey back to the Shovel Flag. Stop at the Stop sign to do 10 Monkey Humpers OYO. Jog back to the overhang, wagon wheel, jailbreak at the stop sign to the shovel flag.

Back 15 seconds early… nice.

MARY:
Mary didn’t know… because she wasn’t pre-sent.
COUNT-OFF & NAME-O-RAMA
4 RUSHers and 10 PAX!

CIRCLE OF TRUST/BOM:
This week Butterknife, myself, and then Lil’ Spice (VQ on Friday) are covering habits! Today was my JUCO Farewell Q, if you will. Since July 31, 2019, JUCO has been my home AO. But I’ve purchased a house that is closer to Shamrock, so I wanted to Q on my last time out and share something that’s been meaningful over the long haul for me in relation to habits.

Habits are important – one day at a time we meet the demands that come along. But whether good or bad, we’re becoming something. Below is the story of “the Starving Baker”, something I learned about years ago in a series of books called “Habitudes” when I lived in Japan. Take it in and hear the message it communicates:

Imagine if you will. You visit a bakery not far from your home. It’s new. You know you’re going to love this place because they’ve hired a new baker who has recipes for breads, pastries, donuts, cakes and cinnamon rolls that are to die for.

Word has gotten out about this bakery. Crowds start forming lines each day, waiting for the new confections to come from this baker’s marvelous kitchen. After you purchase your cinnamon roll, you sit down to watch this baker in action—and you notice something right away. The baker doesn’t seem to have enough help. Everyday, he ends up trying to serve all the customers himself. He is scurrying back and forth, busy with all the requests of the people—but oblivious to what’s happening to him. His exhaustion is quickly becoming burn out. What’s worse, as you watch him for a few weeks, you see a change. This man is getting thin. Very thin. It almost seems like he is shriveling up. What’s the deal?

Suddenly, the problem becomes obvious to you. This man never stops to eat. The irony is, he is so busy serving bread to everyone else, he never stops to eat anything he serves. With food all around him, he is starving. Hmmm. Sound familiar?

So, are you the Starving Baker? Are you neglecting yourself so that you can feed others, only to become more and more emaciated and at your wits end that it seems no one is helping you? Maybe it’s time to step back and ask “am I doing what God has called me to do or what I want to do?” He will bless what He calls you to, but remember that daily habits can feed your soul or they can starve your spirit. Choose wisely this day whom you will serve.

MOLESKIN:
Prayed for Survivor, Cosmo’s mom, Data’s marriage, and Booster’s recovery. Also both decisions were made to avoid 11’s with Burpees and Merkins, so I guess the PAX had good intuition if they wanted to avoid those exercises (mainly the Burpees)
ANNOUNCEMENTS:
See the recent posts about the Blade/Whetstone. Convergence July 2 at JUCO too!

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
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:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

Your heart ❤️ follows your habits.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.