F3 Knoxville

Tag: Erector

Queen for your Queen

THE SCENE: Cool and Clear, brisk for Spring but totally perfect, waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Cheerleaders
  • Moroccan nightclubs
  • Grady corn
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins
  • Pickle pounders
  • Pickle pointers

THA-THANG:

  • Mosey to the Friendship Bell
  • Bicycle race 3:04
    • 20 4-ct freddies, 5 rowboats x5
    • 10 4-ct mountain climbers, 5 pickle pounders
  • Another one bites the dust 3:37
    • Mucho chesto at songs pace
    • 10 Catalina wine mixers
  • Hammer to fall 3:40
    • 20 4-ct American hammers
    • 20 imperial squawkers
  • Headlong 4:33
    • 20 drydocks, run
    • 20 basilisks, run
    • 10 dive bombers, run
    • 10 speed skaters, run
    • Repeat to end of song
  • Breakthru 4:09
    • 20 squats
    • 20 Lunges
    • 20 step ups
    • 20 dips
    • 20 hello Dolly’s
    • Repeat to end of song
  • Flash 2:48
    • Indian run around the loop
  • Mosey to the pool wall
  • I want it all 4:01
    • 6 Wall ups
    • 6 BttW shoulder taps
    • Wall sit until they say “I want it all”
  • RTF

MARY:
No time, and I had Bohemian Rhapsody all ready to go…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In F3, we spend a lot of time talking about working out, but there is another part of fitness that we rarely talk about, what I would call the silent majority of fitness, the queen. Exercise is awesome, but without the right supplies, it won’t make the change we are hoping for. Trouble is, there are so many different aspects and topics and controversies that can muddy the water. So I just wanted to touch on some of the basics that I think are generally agreed upon.

  • You can’t out-king your queen, or another way I have heard it said, you can’t outrun your fork. There is not an amount of exercise you are capable of doing that will allow you to eat whatever you want. Your ability to consume calories Completely outpaces your ability to burn them
  • In – out = accumulation. That’s it. There are no tricks to understanding your weight. If you eat more than you burn, you will accumulate.
  • Drink water. Signals from the body can be confusing, and it common to try and address thirst by eating! Before you eat, drink water to make sure you are actually hungry. Also, you will feel way better and it will help manage the stunning amount of salt in the American diet.
  • Quality protein. We 90s kids were raised in a world that seemed to think protein was outdated, so we have bad habits about eating primarily carbs. An exercising man should eat about 1 g of protein per 2 pounds of body weight. That’s more than the nutrition facts imply, unless you weigh less than 100 lbs. Try to center your meals on a food that is high in protein, which my rule of thumb is 25% or more of the calories from protein. If you don’t want to do the math, more grams of protein than fat is a good place to start and pretty much avoid things made with grains.

MOLESKIN:
Something different for each song was kinda fun, but it was too much briefing. Shoulda made a sheet or something.
ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE!!!!!

Blocks, the Sequel

THE SCENE:

Crisp, clear, 45 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH 2. Morrocan Nightclubs 3. Imperial Walkers 4. Tempo Squats 5. Burpees OYO

THA-THANG:

Football Mosey – Run and Pass duos with drops to do 2 Burpees (both), around Career Path Way to CMU pile.

Grab a CMU and walk to the base of Stadium Hill. 6 sets of 50 Reps (broken into 2 sets of 25). Between each 25, take one lap up Stadium Hill and back.

1. OHP (25 Reps x 2)

2. Curls (25 Reps x 2)

3. Tricep Press (25 Reps x 2)

4. Bench Press (25 Reps x 2)

5. Lawnmower Pulls (25 Reps x 2)

6. Skull Crushers (25 Reps x 2)

Rifle carry CMU’s back to pile.

Everyone finish with 10 Burpees.

Football Mosey (with burpees) back to COT with 1 stop for Mary (Flutter kicks)

Back at COT, we got in some Hello Dolly, Hover Crunches (not the name), Box Cutters, Freddie Mercuries

COUNT-OFF & NAME-O-RAMA

12 HIMS, including 7 RUSHers

CIRCLE OF TRUST/BOM:

MAKING REAL CONNECTIONS

I’ve always struggled to listen intently to others. A few years ago, I was really put to the test when I went to work for a bank, taking on the role of a “Personal” banker! I was going to have to start listening to people. I was going to have to listen intently to their story and provide solutions that fit their individual needs…not mine. I was going to have to start putting THEM first.

If you call yourself a Christian, it’s important that, more often than not, we put others before ourselves. In Philippians chapter 2:3-4, Paul challenges us to be Christ’s example and “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,…”
We have to look different because of who we serve and because of the One who served us.

I’ve recently talked about the importance of relationships and forgiveness, and then I thought and read about ways we can start to have more meaningful conversations with others:

1. We should be present with them. It’s not easy today but it’s very simple. Give someone your full attention. Put away your phone and other distractions. Be in the moment!

2. Ask Questions. Ask open ended questions. “What is most important in your life right now?”, “What struggles are you having at home?”, or simply “What do you mean by that”? This will help gain understanding and make it less likely that we’ll misrepresent them. They will feel valued and heard. Questions are also disarming and can help break down some walls.

3. Be honest! Allow yourself to say you don’t know. It’s okay to not know everything. This can lead to more questions and show honest humility about your own knowledge. People will see and remember this about you.

4. Last and this goes back to the beginning of my story. Listen intently! Go into the conversation with a genuine interest in getting to know them, even if you disagree about something. In The 7 Habits of Highly Effective People, Steven Covey says, “Most people do not listen with the intent to understand; they listen with the intent to reply. We might ask a question but then not really listen to the response. We’re already having a conversation in our head while they are still talking. I say that because that I do it! Listen intently.

Remember that all people are created by God, bearing His image. This makes them worthy of our time and attention. So let’s follow Christ’s lead and start working on our conversations today.

ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday

Be Doers

THE SCENE: Warm spring morning and dry at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain Climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 15 Imperial Walkers, 5 cherry pickers
THA-THANG:
Mosey to the recruitment center and grab a block. The workout is an EMOM (Every Minute on the Minute). At every 1 minute interval, stop what you are doing and perform 3 burpee block jump overs. Below is the list of exercises to work through.

  • 15 staggered block merkins each side
  • 30 curls
  • 30 squats
  • 30 heavy Freddie Mercury, 2-ct
  • 10 blockees
  • 30 OHPs
  • 30 rows
  • 30 lunges (total)
  • 20 BBS
  • 20 thrusters

Rinse and repeat until time is called.
MARY:
PAX choice core exercises.
COUNT-OFF & NAME-O-RAMA
10 put in the work this morning!
CIRCLE OF TRUST/BOM:
James 1:22-25 says “But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
This passage came to mind last night when one of the new preaching students at the school our church family supports led the Bible study hour. This particular student is a relatively new Christian and is very much on fire for the Lord. He is actively pursuing knowledge of the scriptures so that he is equipped to teach others the good news. This student is a doer. Can we say the same thing about ourselves? This passage points to an example of someone who looks at themselves in a mirror and notes how they look. “Hey there Christian”, they may say. If that person walks away and is able to forget the kind of person they are, then they are not doing what is required by God. They are not intently seeking to do the will of the Father and abiding in His word, the perfect law of liberty. Be a doer and not a forgetful hearer only. Aye!
MOLESKIN:
This was an intense workout! YHC started requiring 5 burpee block jump overs but quickly called an audible, realizing the time it was taking to perform them. All the groans were music to my ears because that was the “music” availble. For a grinder like this, some good toons would have been nice.
ANNOUNCEMENTS:
Escape from Haw Ridge is in 1 week! Sign up if you haven’t already. Then get ready for Hardship Hill coming up.

Sweet Sweet Candy Pyramid

THE SCENE: Very warm compared to recent weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Tempo Merkins
  • Wind Mills
  • Cherry Pickers

THA-THANG:

Easter Candy Pyramid

The PAX voted on their favorite Easter candy. Each candy was an exercise and the candy order determined the exercise order of the pyramid.

Exercise Order

  1. Merkin x 10 = 10 [Reece’s Eggs]
  2. American Hammers x 10 = 20 [Starburst Jelly Beans]
  3. Dips x 10 = 30 (reduced to 15 after first few rounds) [M & M’s]
  4. Burpees = 4 [Cadbury Mini Eggs]
  5. Lap around the building [Chocolate Bunny]
  6. BBS x 5 = 30 [Peeps]
  7. Squats x 5 = 35 [Cadbury Eggs]
  8. Step ups x 5 = 40 [Whopper Robin Eggs]

You start at 1. Once completed each level you start over and complete the next level. (1,2) Next start over and do 3 levels (1,2,3). After completing level 8, start over and complete 1-7 dropping a level each time till you’re completed a single level 1.

Most made it through level 8 and several made it several levels further.

MARY:

Crunches for the last minute.

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #6

Let’s review the facts…

Fact #6 – The lazy way is the hardest way

Prov 15:19 – The way of the lazy man is like a hedge of thorns: Those who are lazy may not see it in themselves.

We often choose the lazy way because it seems easier. But it’s not! It’s like a hedge of thorns. I was recently reading about the Barkley Marathon. It’s a super hard marathon and it’s hard for many reasons. But one of those reasons is it takes place through the smoky mountains which are full of briars. You’re fighting through thick brambles and thorns that are tearing at you. It’s incredibly tough and miserable. This is what the lazy way is like.

Prov 18:9 – He who is slothful in his work Is a brother to him who is a great destroyer.

This is not a gentle rebuke. This is a serious issue. Being a little slack is the same as walking in with a sledge hammer and taking everything down.

Prov 12:24 – The hand of the diligent shall bear rule; But the slothful shall be put under taskwork.

Prov 10:4 – He who has a slack hand becomes poor, but the hand of the diligent makes rich

It’s amazing how many verses deal with laziness. It doesn’t seem to be a really big issue in the world but apparently Proverbs thinks overwise. Consider yourself and where you are lazy.

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge. Still room on teams.

Y-12 LA-LA

THE SCENE: Beautiful, high 50’s.
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
15 SSH
12 Seal Claps
12 SSH
12 Imperial Walkers
5 K-Town Cherry pickers
12 Morrocan Night Clubs
Taylor Phelps it out
Mosey to the new course, “Y-12”.

THA-THANG:
Start at the bottom of Y-12, run to the next light pole and do the exercise on the card, rinse repeat:
There are 12 light poles to the top.

  • L – Lunge Walk to first light pole
  • A – 20 Merkins
  • L – 20 Ballerina Squats (Squat up to tiptoes)
  • A – 20 Freddie Mercuries (2-count)
  • L – 20 Monkey Humpers
  • A – 5 4X4’s (Burpee with 4 Merkins and 4 Mountain Climbers)
  • L – Karaoke to the next pole
  • A – 20 LBCs
  • L – 20 Calf Raises
  • A – Side planks (20 seconds each side)
  • L – 20 Jumping Lunges
  • A – 20 High, Slow Flutter kicks (2-count)
  • LALA at the Top – 20 Smurf Jacks, 20 Hand Release “Chuck Norris” Merkins, 20 High Knees, 20 Oblique crunches (10 each side)
  • Run back to the bottom and repeat until time is up.

MARY:
Four minutes o’ Mary in doses of 12 reps.
COUNT-OFF & NAME-O-RAMA
Done!
CIRCLE OF TRUST/BOM:
Matthew 7:16. “You will know them by their fruits.” Fruit takes time to develop and show. Watch your fruit.  Watch the fruit of those you let into your inner circle or are getting close to. Watch the fruit of those who are motivating you to do something – is the motivation using your desires out of line or building on God’s desires for you?
MOLESKIN:
Praise report and request for prayer from Bobbitt about progress on a liver transplant for J***e.
ANNOUNCEMENTS:
Lots of good chatter about Escape from Haw Ridge – everyone at The Project has an assignment, see Slappy.