F3 Knoxville

Tag: Drifter

Pillar Strength

THE SCENE: Clear skies, 75 degrees F, 86% Humidity (Spook was workout Q)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Power/Core/Prehab – clapping pushups x 5; side plank; 90-90s x5 – 3 rounds
THA-THANG:

Strength – lateral lunge with block; single arm block chest press; shoulder taps (10 reps each side)

Strength- single leg RDL (10 per side); single arm block rows (10 per side); glute marching (10 per leg)

Grinder – split leg squats x 8, block pullovers x 8, single arm block carry 100 yards, 150 yard shuttle run

MARY:

COUNT-OFF & NAME-O-RAMA
A total of 10 HIMs including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Jeremiah 29:11  “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

This verse is not intended to be a security blanket to us. God will not take away suffering.  Rather this verse reminds us with true, gospel confidence that He will give us hope in the midst of it.  Trust God and His perfect will for us.

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

Freedom

THE SCENE: Clear skies, 67 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

THA-THANG:
13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill

MARY:

Box Cutters, X’s and O’s, and LBCs

COUNT-OFF & NAME-O-RAMA
Total of 14 including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

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

Excess

THE SCENE: 67°, sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Windmills x 10
Arm circle x 10
Cherry pickers x 8
THA-THANG:
99 Problems
Suicide 8 cones up Crumpet between each exercise. Bear crawl back down.
Merkins
Get-ups
Curls w CMU
Brick squats (sit on CMU)
4-count Mountain Climbers
Tricep extensions w CMU
MARY:
LBC for 1.5 minutes
COUNT-OFF & NAME-O-RAMA
11 men including Tanya from Eastern NC region.
CIRCLE OF TRUST/BOM:
Nothing is good in excess.
MOLESKIN:
Nobody got to Triceps.
ANNOUNCEMENTS:

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Good Ole Deck of Cards

THE SCENE: Little warm, but no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LB Arm Circles x12 Forward IC
LB Arm Circles x12 Reverse IC
Michael Phelps for a few seconds
Cherry Pickers x10 IC
Squats x10 IC
Bodybuilders x2 IC (to make sure everyone knows how to do them)
THA-THANG:

We did a deck of cards, all the way through. The number on the card equals that amount of reps, face cards are 10 and Aces 15. I pulled 4 cards at a time and after each round of 4, a different person called out cadence for 10 SSHs.

Spades = Squats
Clubs = BBS
Diamonds = Merkins
Hearts = Bodybuilders
Jokers = Run to scrapyard and do 5 pullups, 10 dips, and 16 (8 each leg) step ups.

We then did 11s across the grinder with dips and flutter kicks in cadence.

MARY:
Box Cutters x20
Side Crunches x10 each side
Side tri rise x10 each side
BBS x20
Plank knee circles led by Pinocchio
Little baby crunches to cash out

COUNT-OFF & NAME-O-RAMA
9 Men strong!
CIRCLE OF TRUST/BOM:
Lately things have been going great for me. I got my CPA license, got a big promotion at work, got a nice raise, scheduled a couple vacations for next year already, took a couple vacations this summer. Things are going really well. When I read the Gospel yesterday, it happened to be Matthew 6:19-23. Verses 19-20 read: “Do not store up for yourselves treasures on earth, where moth and decay destroy, and thieves break in and steal. But store up treasures in heaven, where neither moth nor decay destroys, nor thieves break in and steal. For where your treasure is, there also will your heart be.” This got me thinking of the story of Job and how he had it all. He had money, a family, status, and all of these other great, earthly things. Satan believed that if Job lost all of these things that he would stop worshiping God. Even after Job lost all of his money, his family was killed, and he lost his health and became ill, he still praised God. We all need to remember, no matter how wealthy we become or how great out earthly possessions are, to focus on God and where our true treasure lies.
MOLESKIN:
That beatdown was brutal. Thanks to everyone there who helped me call cadence! Doing 101 bodybuilders sure wears you out…
ANNOUNCEMENTS: