F3 Knoxville

Tag: Data

That is a lot of goose poop

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the parking lot with the least amount of goose poop. Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank. 

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other line)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffle

mosey back to start but 4 of the PAX became “injured” and had to be carried.
Mosey to AO stopping for 5 burpees.

MARY:
No time for her today.
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Short worried about sacrifice and helping others. Spent most of the BOM talking about the Hardship Hill and participation from the PAX.
MOLESKIN:
Man! there is a lot of goose poop at the JUCO. I went to set up early this morning and the parking lot I was going to use was literally filled with hundreds of geese and thousands upon thousands of piles of goose poop. No go. I found a much better parking lot above and to the side of the school. Freshly paved no pebbles, perfect for today’s workout. It’s amazing how much poop a goose can churn out for the size of that animal. I mean, take a look at an Alpaca. It’s a big animal and it poops out little rabbit pellets. Did you know that alpaca poop is actually referred to as black gold. It is highly sought after for fertilizer. Also, alpacas and llamas are not the same animal. One time I did a llama race for charity. I got to run around the lawn at worlds fair park with a llama named Betty I think. I’m not real good with horse size animals. Never really get along with horses very well. I’m not intimidated by much, but horses are so big and one kick in the Jimmy would put you down for a long time. Well, I gotta get to work so no more time for the rambling poetic waxing of this PAX member. I will leave you with this. The only thing worse than it raining after you washed your car is having to poop after you get out of the shower. Leave a 💩 emoji on the slack post it you read this far and you will be an honorary member of the I read Tank’s BB club.
ANNOUNCEMENTS:
Hardship Hill and snacks for Wesley house.

rain-mixer

THE SCENE: Wet and Rainy…. and Wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • left over right/right over left
  • baby arm circle forward/back
  • tempo squat
  • tempo merkin

THA-THANG:

Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.

Start at the bottom and do either 15 SSHs or 15 squats

Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.

We repeated 8 times to reach the first turn about up the mountain.

Head back toward the flag and stop and do some work behind the maple street strip.

  • Dips on the rail
  • Curls x 30
  • Shoulder Press x 30
  • Tricep extensions x 30

Head down to the flag parking lot.

Do some cool-down suicides.

  • 100% to the first line
  • 75% to the second line
  • 50% to the third line
  • 50% to the last line

Finish with some 21s.

Squats and flutter kicks.

MARY:
None

CIRCLE OF TRUST/BOM:

Heb 10:24
And let us consider how to stir up one another to love and good works.

My pastor was talking about this passage recently and thought I’d share some encouragement.

We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.

I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.

ANNOUNCEMENTS:
CSAUP Saturday

The Overlap

THE SCENE: 68 and 1/2″ of dew (humidity high)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky — let it hang — reach for the sky — let it hang

cherry pickers — cherry splitters

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6
THA-THANG:
Mosey to the rock pile behind strip mall

Small rock front raises x20 — empty can raises x20 — side raises x20

20 dips on guardrail

Mosey to coupon pile — 5 second count, leader drops off for 2 burpees

Partner up at coupon pile — while partner runs up to do 5+ pullups, partner does

  • 20 shrugs, 30 curl press, 40 weighted squats — when partner returns, help finish partner’s reps in a designed overlap.  Then start your own reps while other partner runs up.
  • Next set reduced reps to 25 curl press, 30 weighted squats, 20 shrugs
  • 3rd set 30 weight squats, 20 shrugs, 25 curl press

Mosey to the flag, along the way — 25x flutter kicks, 15x box cutters, 20 freddies

MARY:
Boat and Canoe x1 minute

Imperial Walkers x20

Pickle Pounders x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, Wednesday 8/11 was 4 years since being diagnosed with Leukemia.

After my first round of Chemo in early September, we never saw another blast.

I believe I was healed, but I continue to long for God’s rescue.  If we all think about it, aren’t we all hoping and seeking God’s rescue, to know that He is coming through for us.  I assume you all pray on occasion when we think about it for Jesus to come again and rescue us.  And on occasion I’m reminded of the deep and horrible tragedy of the Garden when the union with God was severed, sin nature inherited, and Earth’s authority transferred to the kingdom of darkness.

The Good News of the Bible says God has come through for us by the work of Christ.  Doesn’t Jesus say that, “10 For the Son of Man came to seek and to save that which was lost.”  Luke 19

So why is that not enough and that knowledge transforming us daily?  Life is hard, and it is true that we must gird ourselves like men as God told Job.  But what about my burden is light and yoke is easy and is freedom really available in this life?  I’ve listened to so many sermons over the years about the cross.  I heard one a couple years ago that was truly beautiful and exciting until the very end when the pastor said now all we can do is lather, rinse, repeat referring to sinning and returning to the cross for forgiveness over and over again.

Forgiveness is such a precious gift and is so widely touted as it should be; and now as true believers, we are dead to sin and alive in Christ.  This life allows the union with God to be restored, our sin nature circumcised and the ability to bring the Kingdom of Heaven to earth in this life.

Romans 5

10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.

17 For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.

I’ve heard the catchy Christian statement that, “it takes more faith to believe what the world believes, than to believe in what we believe.”  I believe that is true only when we limit our focus to Jesus’s death on the cross, but let’s not forget to believe in Spirit with child-like faith in the first hand testimony of the disciples that it is the Resurrection power and Ascension of the one man Jesus that gives us life and the power over sin in this life.  Remember your identity as a beloved son of the King today and every day, and put these sins we are struggling with in the past and in the grave!

There is an overlap the Bible describes concerning the work of Christ — the cross and death, the resurrection life and the ascension where all authority over heaven and earth was transferred to Jesus.  We supported each other in an overlap today and we can support each other in the spiritual overlap as well.

MOLESKIN:

Work Of Christ

Christianity is the power of God to restore His originally glorious creation to all it was meant to be.

You see–there’s far more to the Christian life than just forgiveness, and there’s far more to the work of Christ than the Cross. Yes, Jesus came to die for us. It is an act of love unparalleled in the history of the world. But Jesus, also, rose from the dead. And the power of His resurrection is what most people are missing in their lives–the power of real Life.

The power of restoration and healing, the power to live as we were meant to live.

And there is more…

Christ also ascended to the throne. All authority in heaven and earth is His, … and He has shared it with us. That’s how we triumph over the Enemy. That’s how we bring His kingdom … in His Name.

Come and discover the power of the full work of Christ. The power to restore you–as a woman or a man whose life is filled with the radiance of God.

Approximately 2 hours, 39 minutes.

LEARN MORE ABOUT THIS SERIES

ANNOUNCEMENTS:

Prayers for Spotters Uncle Scott, Guardrails wife Missy and Datas family this weekend.  Iron Pax starting soon, CSAUP Saturday.

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
THA-THANG:
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

CIRCLE OF TRUST/BOM:
The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.

3rd Annual Road Less Traveled

THE SCENE: Humid, warm, typical
WARM-O-RAMA:

SSH
Tempo Squat
Tempo Merkin
Freddy Mercury
Burpees (OYO)

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the Flag

MARY:

Toe Merkins, Imperial Walkers

CIRCLE OF TRUST/BOM:
Matthew 5:3-5 Blessed are the poor in Spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth

MOLESKIN:

My time as a Christian has seen so several different phases in my spiritual growth.  Where I am now is not the person I was 27 years ago when I accepted Christ as my Lord and Savior.
I have become increasingly aware of my humanity and fallibility as a man, even though I desire to be a HIM.  Much of the Scriptures (especially the NT) stresses the need for the heart to be right before God.  Don’t get me wrong, doctrine is super important and very worthwhile to pursue, but without adding love and preparing the heart then I find those pursuits somewhat empty.  So I guess what I’m saying is as you pursue the things of God (which we should all do), I encourage you not to neglect the fact that we are to be poor (broken) in spirit, mourning our sin, and meek/malleable in our approach to the throne of God.