F3 Knoxville

Tag: Duke

All in His Name

THE SCENE: clearer than expected and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 15 Imperial walkers
THA-THANG:
Heavy day with the rain. Today’s workout is a ladder. Start with 25 reps of the first exercise then run to the pool wall and do 5 wall-ups. Next, do the first two exercises and 5 wall-ups at the pool wall. Continue through the list until all exercises are performed, then start to drop the first exercise one by one. The last set will be one set of merkins.

  • 25 OHP
  • 25 Tricep extensions
  • 25 Rows
  • 25 Curls
  • 25 Merkins

MARY:
Got a few LBCs in.
COUNT-OFF & NAME-O-RAMA
8 PAX got swole this morning.
CIRCLE OF TRUST/BOM:
“Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” – Colossians 3:17 NASB1995

Most of the day, we likely perform our tasks without thinking much about our purpose. Our focus should always be on serving God. So, we need to be mindful of where our thoughts should be in all that we do. We need to do all in the name of the Lord. Do we bring God glory in all the things that we do? This is probably an easy question to answer, but a hard answer to hear. Let’s try our best to keep this in the forefront of our minds.

MOLESKIN:

ANNOUNCEMENTS:

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed