F3 Knoxville

Tag: Dumpster Dive

Revenge of CMU Later

THE SCENE: Perfect low 70’s and just a bit of steam in the air


WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Starfish Crunches x 7 (IC); 4ct Tie Fighter x 10 (IC) F&R; 5ct Catalina Wine Mixers x 5 (OYO)

THA-THANG:
Mosey to the big CMU stack in the alley and load up for some fun – encouraged to grab 2 CMU’s but allowed to modified some took only 1; Farmer’s Carry toward the top of Detention Hill with a stop half way to wait for the 6 (and to regain some feeling in the shoulders); Work stations marked with chalk to help us keep separated where PAX broke into groups of 3

CMU Hill of Pain:  2 HIMs worked through several exercises at the top while the 3rd HIM runs to bottom of Hill to perform 10 single count SSH then Bear Crawls back up Hill to rotate;  3 HIMs combine reps in order to finish all of the exercises collectively; 50 Clock Pendulums (1 block), 100 CMU Merkins (2 blocks), 150 Block Squats (2 blocks), 200 Bent Over CMU Rows (2 blocks), and 250 Blocky Balboa’s (1 block) completed by most

PAX redistributed for some COVID Shuffle – groups of 3 sent 1 HIM to each corner of a triangle course along the parking lot but the 3rd leg going down into the Gloom Valley and back up Detention Hill; Each HIM performed 10 SSH, 10 Squats, and 10 LBC’s (single count) at each corner then ran to the next corner; Kept moving until at least 4 station rotations; Farmer’s Carry to move CMU’s back to pile

PAX mosied over to Saint Patty’s Circle for some speed round exhaustion; Spread around the circle wall and several benches, PAX did 5 Dips and 5 Jump Ups/Step Ups over and over for 3 minutes;  Mosey back to the AO

MARY:
Returning to AO, had 1 minute to work in some Pickle Pounders to end the fun

COUNT-OFF & NAME-O-RAMA
3 FNG’s: @Slim Reaper, @Flower Pot, and @Macho Man

@Dragon Slayer not on system

CIRCLE OF TRUST/BOM:
Genesis 32 story of Jacob wrestling with the God-man and not willing to stop without being blessed; Jacob’s hip was injured and ailed him the rest of his life – a scar and a reminder of his close encounter with God; Jacob was alone and fearful and trying to control his world of chaos but came face-to-face with the only thing that could truly bless him and change his circumstances; Encouraged the PAX to wrestle with God in the weighty matters of life and trust Him for change.

Proverbs 3:5-6 “Trust in the LORD with all your heart, and do not lean on your own understanding.  In all your ways acknowledge Him, and He will make straight your paths.”

My Back!

THE SCENE: High 60’s, 905 Humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 5 Cherry Pickers, 10 Tempo Merkins, 10 Temp Squats, 30 Second Dying Cockroach (lying on your back, extend your arms to reach your straightened legs)

THA-THANG:

  • Mosey to the coupon pile near the buses. With coupons:
    • 20 bent over rows, 20 straight leg deadlifts, 20 squats, 20 curls, 20 Raisers (raise the block on hips straight in front of you to eye level) Dying cockroach until the 6 finished
    • 15 bent over rows, 15 straight leg deadlifts, 15 squats, 15 curls, 15 Raisers Dying cockroach until the 6 finished
  • Mosey to the large parking lot. With a partner:
    • Combined 100 Imperial Walkers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 Swimmers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 Mountain Climbers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 (2 count) while your partner Bernies to the middle and jogs back, trade
  • Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ask yourself these two questions every day. In the morning, am I a physical being having a spiritual experience or a spiritual being having a physical experience? Before bed, was I a physical being having a spiritual experience or a spiritual being having a physical experience today? This change in perspective can have a profound effect on how we react to circumstances. Philippians 4:10-13 10 But I rejoiced in the Lord greatly, that now at last you have revived your concern for me; indeed, you were concerned before, but you lacked opportunity. 11 Not that I speak from want, for I have learned to be content in whatever circumstances I am. 12 I know how to get along with humble means, and I also know how to live in prosperity; in any and every circumstance I have learned the secret of being filled and going hungry, both of having abundance and suffering need. 13 I can do all things through Him who strengthens me. Live above the circumstances. 

MOLESKIN:
Prayers for Pom-Pom’s courage as he prepares to leave for bootcamp in a couple of weeks.
ANNOUNCEMENTS:

Clean Your Room

THE SCENE:

Cloudy Temp Humidity Feels like Wind Speed Cloud Ceiling Dew Point Pressure Visibility
72 ℉ 95% 84 ℉ 0 mi/h 34400 71 ℉ 30.15 inHg 6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 –  4 count SSH
  • Moroccan Nightclub
  • Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room.  So, throughout workout we collect trash as we go.

  1. B.O.M.B.S – Modified.  Working with partner.  PAX#1 begins exercises.  PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks.  Return trash to trash can and then flap jack.  Exercises:
    1. 180 – Derkins
    2. 180 – Incline Merkins
    3. 100 – LBCs
    4. 180 – Dips
    5. 180 – Reverse Merkin
  2. Mosey to middle of main parking lot.
  3. 5 points – 4 corners with center circle.  PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1.  PAX can start anywhere or center and move around at their pace until stopped.  At each corner and the circle do the exercises.  Each time at the middle 5 burpees.  If PAX brings trash back to circle, they can skip the burpees.
    1.  – 1) 50 Calf Raises.  2) 40 Monkey Humpers
    2.  – 1) 20 Big Boys.   2) 20 Freddy Mercury’s 4-ct.
    3.  – 1) 20 American Hammers.  2) 30 Pickle Pounders
    4.  – 1) 50 Squats   2) 30 Lunge Squats
  4. Route 66 back to AO.  11 significant trees between parking lot and AO between buildings.  Jump Squats.

MARY:
Too bad.  But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday.  Her favorite verse is Matthew 6:34.  With a bit of context:

  • Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
  • Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
  • Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
  • Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:  

It is also @Pringle’s born on date.  And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

The Valley of Death

✔ THE SCENE:  75 degrees but a boat load of humidity.

✔ F3 WELCOME & DISCLAIMER + covid & cell phone

✔ WARM-O-RAMA:

  • 10 SSH
  • 10 Parker Climbers
  • 10 Cherry Pickers
  • 5 Burpees
  • 10 Imperial Squat Walkers

The Thang: The Valley of Death

Mosey to CMU pile – get a CMU.

A 40 minute AMRAP of

  • On the high side of one hill do 10 Blockees (Burpee + Thruster)
    1. Run down hill to valley
    2. lunge to middle of valley
    3. Do exercise marked on cone
    4. lunge to base of apposing hill
    5. Run up hill
  • On the High side of other hill do 10 Burpees

The hills are facing each other in a 90 degree angle, the line of cones bisects the angle at a 45 degrees on the valley floor. We progress through the next cone when you complete a round. So the lunging distance becomes larger as you progress.

The cones are marked with:

  • 25 Squat Jumps
  • 25 Big boys
  • 25 LBCs
  • 25 4ct Flutter Kicks
  • 25 4ct Hello Dolly’s
  • 25 Gas Pumps
  • 25 4ct parker climbers

Put back CMUs.

MARY:  (Sprint to pickup all cones – He with the most cones wins)

CIRCLE OF TRUST/BOM:

Psalm 23: The Lord is my shepherd; I shall not want.
2     He makes me lie down in green pastures.
He leads me beside still waters.[a]
3     He restores my soul.
He leads me in paths of righteousness[b]
    for his name’s sake.

4 Even though I walk through the valley of the shadow of death,[c]
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

5 You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
6 Surely[d] goodness and mercy[e] shall follow me
    all the days of my life,
and I shall dwell[f] in the house of the Lord
    forever

This world and perhaps you, might be going through the valley of the shadow of doubt. But I love Ps 23, it never seems to get old.  Most people only remember the “valley of death” part, but it’s primarily marked and filled with blessings:  Still waters, green pastures, no fear, restored soul, banquet, anointing, overflowing cup, goodness, comfort, mercy, and being in the house of the Lord forever.  Rejoice in the valley Gentlemen – for HE is with us through and through – now and until the end — and even beyond “the end”.

ANNOUNCEMENTS: https://f3knoxville.com/category/announcements/
Slack signup: https://f3knoxville.slack.com/

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!