F3 Knoxville

Tag: Dumpster Dive

Weather Advisory

The Scene

36 degrees and wet

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators from 8

Squat to kneel and back up (6-count)

Hairy Rockettes

Cherry Pickers

Ankle to hands 

 

Tha-Thang

Curb on CMU Mosey Way

Squat to curb tab

Hold Session 50 seconds of work 10 seconds of rest

Single Arm Hold -L

Single Arm Hold -R

Hollow Hold

Plank Hold

Glute Bridge

Side Plank -R

Side Plank -L

 

50-40-30-20-10

Seasaw lunge

CMU Curl Press Tri-Ext

Predator Jacks

V Up’s 

CMU Single Arm Row

 

Got through 50 of each and 40 of lunges and curl/press/tri ext

On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries. 

Mosey back to shovel flag just in time

Mary

No Time

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

Watch this: “Good”- Jocko Willink

If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up. 

With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough. 

Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps. 

Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:

ANNOUNCEMENTS:

 

 

 

 

Shamrock – When God speaks, listen!

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Burpees

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

5 Burpees

Snow Angels x25 OYO

5 Burpees

THA-THANG:

Mosey to Block Pile 

5 Burpees

Twist with CMU and walk

Rifle carry 

Repeat 

Go to the brick circle 

5 Burpees

20 Dips

10 Step ups

5 Derkins

X 3 rounds

5 Burpees

Mosey with Blocks towards pile

Stop at chalked area

5 Burpees

50 Bench Press

25 Block Squats

Run a full lap around rear parking lot

5 Burpees

50 Curls

25 Rainbows

Run a full lap around rear parking lot

Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation. 

Return CMUs

Gas Pumps

Mosey back to AO.

MARY:

Flutter Kicks

Monkey Humpers

Freddie Mercury 

COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:

When God speaks, listen.  I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something. 

I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened. 

After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids. 

10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show. 

So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen. 

MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.

New Year’s Leg Day & Burpees

THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church.  Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.

A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.

MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:

ANNOUNCEMENTS:

Receptiveness is Key

THE SCENE:

39 degrees and light icy rain

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone


WARM-O-RAMA:

SSH

Tempo Squat 

Catalina Wine Mixer

Hillbilly Squats 

Merkin

Overhead Claps

Skater Lunge

THA-THANG:

Mosey to Half Circle along shamrock rd. 

3 round of:

Rocky Balboa (50) (2-Count)

Shoulder Taps (30) (Single count)

Skater Lunge (20) (Single count)

Mosey to the parking lot by the breezeway

30 Rounds

6 air squats

4 Foot Taps (2-count)

2 hand-release merkins

Mosey to another section of the back parking lot

Wilt Chamberland’s

Space cones 100 ft apart. Length of a basketball court. Line up at first cone do 100 lbc’s then run to the second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.

We got through 100 flutters and headed back to AO doing 2 burpees at each light pole on the way back.

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
12 HIM’s

CIRCLE OF TRUST/BOM:

Word of the day Receptive!

Receptive is defined as able or inclined to receive especially: open and responsive to ideas, impressions, or suggestions.

Developing receptiveness is a crucial skill If we want to be effective leaders/fathers/professionals/husbands we need to look at every situation with an open mind. No matter how relevant we deem a piece of advice given to us or feedback received on something we have done, we should always slow down enough and be receptive to what is being said and take the relevant parts and grow from every situation. 

Challenge: What is one piece of unpopular advice or piece of feedback you have received In the last few weeks that, after further thought, you can learn from and become a better man for, even though it may not have seemed relevant at the time? 

1 Thessalonians 5:21

“But examine everything carefully; hold fast to that which is good.”

Proverbs 18:15

“The mind of the prudent acquires knowledge,

And the ear of the wise seeks knowledge.”

MOLESKIN:

ANNOUNCEMENTS:

A Hill Worth Dying For

THE SCENE: Comfy mid-30’s and extra gloomy

WARM-O-RAMA:

SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10

THA-THANG:

Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.

Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.

HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.

Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.

Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.

Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.

Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time.  Mosey back to AO.

@Pom Pom led the group in motivators starting at 10.

COUNT-OFF & NAME-O-RAMA:

19 HIMs plus 1 FNG (Patsy)

CIRCLE OF TRUST/BOM:

COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments.  We need to discern and determine which “hill is worth dying for” when it comes to disagreements.  Romans 12:18 encourages us to live peaceably as much as possible.

Isaiah 9 spoke of a people in darkness who were brought into the light.  A special child was promised to usher in peace and hope.  John 8:12 speaks of this Light of the world – Jesus.

Jesus came to die on a hill for us.  John 3:17  He came to reconcile God and man.  See Hark the Herald Angels carol… “God and sinners reconciled”.