F3 Knoxville

Tag: Earmuffs

Matterhorn Partner CMU Circuit

THE SCENE: Gorgeous morning to burn off some goo…
F3 WELCOME & DISCLAIMER  Done. I’m not a pro, you’ll see soon enough
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x 10

THA-THANG:

Grab a CMU & Colonizer Run with Curls to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 5 Burpees together, return and start the next round

  • Round 1
    • Goblet Squats
    • Curls
    • CMU Flutters
  • Round 2
    • Imperial Squat Walkers
    • OH Press
    • American Hammers
  • Round 3
    • Squat Thrusters
    • Rows
    • BBS w/ CMU Raise
  • Round 4
    • CMU Merkins
    • SSH
    • LBCs
  • Round 5
    • Plank Jacks
    • Blockees
    • Hello Dolly w/ CMU overhead

MARY:
We were attempting to do a couple of Peter Parkers, the Q even let Tweet-E lead them as they are his favorite. HOWEVER, per the usual, Mr. Tweet-E took talked a little too much, so we only did about 1/2 of one.

COUNT-OFF & NAME-O-RAMA
16 HIMS; 1 FNG (Zack Attack); 1 Pre-Rucker

Mayberry, Junk, Tweet-E, BlueCross, GoatDish, Earmuffs, ExciteBike, Frosty, Inspector Gadget, JaggedPill, Aladdin, Tonka, Biscuits, ICP, ZackAttack, Blindside

CIRCLE OF TRUST/BOM:

“The only thing in your control is effort.
That’s all & that’s everything.” -Mark Cuban

Perseverance. It is a word that I have struggled with as of late. I am in the very late stages of my Ph.D. dissertation and all of the motivation MUST be intrinsic. I must continue to persevere. I must continue to put the effort in every day to finish. This lesson isn’t just for my dissertation, but also for my job, my family, and my relationship with my M.

ANNOUNCEMENTS:
CSAUP this Friday at HawRidge

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

Slap your wife’s ass

THE SCENE: Perfect F3 wearher
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Cherry pickers @ Dog# speed
  • Imperial walkers

THA-THANG:

Mosey to the base of Matterhorn

20 of each at the bottom

  • LBC
  • Rev crunch
  • Heels to heaven
  • Dead bug
  • BBS with twist

Mosey to pull up bars

  • 5 pull ups
  • 20 merkins

Rinse and repeat

At completion mosey back to the AO
MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As the title says, go home and smack your wife’s ass. While this may also get you a smack in the face, the point is to make your wife know you still want her. I don’t know your wife’s love language, I know my wife’s isn’t to be smacked on her ass.  But we as men fall into a cycle of work, parenting, rest, do it again. A lot of marriages end up as cohabitation, coparenting, roommate type relationships, and that’s not what God wants for us. He wants us to have a passion for our wife’s. He wants us to love them, desire them, and want them intimately. We all had to work to win the women we married, so go home and remind them of that, remind them that you still desire them and love them.

If you do chose to randomly go home and smack your wife’s ass, let us know how that worked out. You never know unless you try.
MOLESKIN:

We seem to be missing a lot of brothers at the Dog# lately. I know we’re all busy and have a ton of other things going on, but let’s get back in the gloom. Also shout out to Cowboy who was downrange from Nashville

ANNOUNCEMENTS:
Prayers for daughters going through some medical issues and other struggles. Prayers for girl dads as we raise these young women to hopefully see what love and marriage looks like. PS they watch how we treat our wives.   Prayers for our PAC who were MIA.

Just 6 Reps

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18

Focus on Form

THE SCENE: Cool, clear, and perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct) x 20
Tempo Merkins (4ct) x 10
Tempo Merkins (8ct) x 5
Tempo Squats (4ct) x 10
Tempo Squats (8ct) x 5
Little baby arm circles (4ct) x 10 forward/10 reverse
Little of this and that stretching x 30 sec
Cherry Pickers x 5

THA-THANG:
3 stations: Lower body, Upper body, Core.  Simple escalator style, no break between sets.  Lather, rinse, repeat until timer.
Today’s workout is designed so that each PAX can go at his own pace.  Focus on form and quality reps.  Don’t worry about quantity or speed.

Mosey to 1st station near the dumpster.
Lower Body – 15 minutes

  • Squats
  • Iron Mikes
  • Calf Raises – single leg
  • Flutter kicks (4ct)
  • Side lunges (each side)

Indian run with 20 lb slam ball to 2nd station at the playground.
Upper Body – 15 minutes

  • Merkins (standard)
  • Dips
  • Wide arm merks
  • Pull-ups
  • Carolina Dry Docks

Indian run with 20 lb slam ball to 3rd station at the outhouse.
Core – 10 minutes

  • V-ups
  • Side crunches
  • LBC
  • Hello Dolly
  • American Hammer

Indian run back to AO (with slam ball of course)

MARY:
Finished up with a minute of Freddy Mercury’s!
COUNT-OFF & NAME-O-RAMA
7 men sweating in the gloom!
CIRCLE OF TRUST/BOM:
Our word today come from Galations 5:22-25
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 24 Those who belong to Christ Jesus have crucified the flesh with its passions and desires. 25 Since we live by the Spirit, let us keep in step with the Spirit.

On spring break this week, there was a conversation between my BIL and his aunt in which I was a silent participant.  He’s currently living with his girlfriend and he opened the door for her to comment, “You know you’re living in sin.” “I know I am, but…(irrelevant and unremembered reply).” “But you don’t have to.  It’s a choice.”  And she was dead on.

Our sins are a choice that we make.  Our society has made sin easy, convenient, and accepted as the cultural norm.  But what messages are we sending to our children, our wives, our fellow PAX, and our communities by accepting and engaging willingly in sin?  What example are we setting?  We have an example set forth by Jesus Christ of how to act, both in private and in public.  The Holy Spirit resides in those of us who have accepted Him and guides us and enables us to walk in faith and produce the fruits of the Spirit.  Do you recognize these traits in your fellow PAX?  Your family?  Yourself?  Start with yourself.  Get right with God.    Focus on your form and lead by example.  Live by the Spirit.  Keep in step with the Spirit.  Live for Him and become a true HIM.

MOLESKIN:
Prayer requests: Cosmo’s mother (chemo today), Earmuffs’ wife (job interview), Ukraine
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.