F3 Knoxville

Tag: Doubtfire

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

Lake Life

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

  1. A WORD after it is spoken
  2. TIME after it is gone
  3. An OPPORTUNITY after it is missed
  4. TRUST once it is lost
    ANNOUNCEMENTS:
    F3 olympics and picnic this coming weekend!

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

Calves and Bears

THE SCENE: Cool and overcast with plenty of gloom to go around.  Perfect beatdown weather.  Abundant mumblechatter complaining of previous calf work… Sorry boys.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Crabettes x15 IC
Merkins x15 OYO – First 5 (min) with clap
Imperial Walkers x15 IC
Windmills x10 IC
Failure to Launch x8 IC
Calfkiller – 5 sets of 20 calf raises with 25%, 50%, 75%, and AYG runs in between

THA-THANG:
Buddy up for Broken Wheelbarrows. 2 parking spaces, 5 merkins, repeat, then swap positions, repeat, return to start in the same way.

Mosey over to the low wall area for 11’s:
Hand-release derkins on the wall, 8-count body builders in the breezeway.
Mosey back and forth, except for the stairs. Crawl Bear up those (backward).

That’s all we have time for today, folks! Head back to the AO

MARY:
About a minute left for a crunch cash-out.
COUNT-OFF & NAME-O-RAMA
10 strong this morning, including a visit from Brickyardigan Tuba!
CIRCLE OF TRUST/BOM:
Exodus 2:11ff
One day, when Moses had grown up, he went out to his people and looked on their burdens, and he saw an Egyptian beating a Hebrew, one of his people. He looked this way and that, and seeing no one, he struck down the Egyptian and hid him in the sand. When he went out the next day, behold, two Hebrews were struggling together. And he said to the man in the wrong, “Why do you strike your companion?” He answered, “Who made you a prince and a judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid, and thought, “Surely the thing is known.” When Pharaoh heard of it, he sought to kill Moses. But Moses fled from Pharaoh and stayed in the land of Midian. And he sat down by a well.

Moses recognized the unjust situation of his people and wanted to do something about it… but he decided to take matters into his own hands and handle it his own way. Instead of helping the situation, he ended up on Pharaoh’s most wanted list. It wasn’t until he was called by God and led each step of the way that the people of Israel left slavery in Egypt. Be careful about charging into a situation with guns, or fists, or words blazing. Take a step back, seek God’s timing and direction.

MOLESKIN:
Not sure which one was worse… The 8-count body builders or the Crawl Bear Stairs.
ANNOUNCEMENTS:
Sign up for the 3rd anniversary celebration weekend! Nov 2/3. Also fall fun fest at Bunny’s parents place. Check GroupMe for deets.