F3 Knoxville

Tag: Erector

JUCO March Metric UvU

THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:

Line up at 1st line
Start the timer.  We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Great work 7 HIMS + a runner:

Log your scores here: Form

CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives in me
and the life I now live in the flesh I live by faith in the Son of God who loved me and gave His life for me.

From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something.  This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success

Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?

It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it

It would be safer to not go on that missions trip.

It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open.  Build your escape from Haw Ridge teams.  Painting Cardinal’s widow’s house Saturday

Mujeres y Dia Internacional de la Mujer

THE SCENE: 49 and drizzling.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sometimes

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Plank position (30 seconds).
  • Shoulder taps x 11.
  • 30 seg. stretching oyo.

THA-THANG:
Mosey to the new building.

The goal was to go around the building and perform the exercises that were indicated in each of its 7 entrances. The number of repetitions will be dictated by throwing a dice. We repeated the loop twice and the destiny decided to beat us with 20 repetitions each time :). Below the exercises.

  • Squats.
  • Lunges.
  • Burpees.
  • Derkins & Toe Merkins.
  • Box jumps & Dips.
  • BBS.
  • Heels to heaven.

Mosey the CMU pile.

The goal here was to do an inverse ladder with exercises using a CMU and then going up the hill to do some pull-ups. Below the exercises:

  • At the top of the hill we will start with 10 pull-ups and decrease by 1 each time.
  • At the bottom we will perform the following exercises with a CMU: bicep curls, triceps and over-head press. We started at 20 and decrease by 2 each time.

We were not able to complete the whole ladder due to timing restrictions :).

MARY:
We let the dice decide the number of repetitions of each exercise. We did some push-ups and some burpees.
COUNT-OFF & NAME-O-RAMA
8 HIMs.
CIRCLE OF TRUST/BOM:
Reflected on the importance of Women in our lives, remembered the IWD.

Genesis 2:18

Then the Lord God said: “It is not good that the man should be alone; I will make him a helper fit for him”.
MOLESKIN:

ANNOUNCEMENTS:
Trying to start a new AO in Melton Lake Park. Workouts on Sat.

What’s for dinner?

THE SCENE: it was a little cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Beginning of the best day ever..
Projectivators, big and little arm circles, Moroccan nightclubs, and a few merks
THA-THANG:
Appetizer- 50 pull-ups and 100 hanging crunches

Salad- hill runs with 7s. Diamond merks at the top and wide merks at the bottom.

Main Course- 13 block exercises 10 reps each: OHP, tri-x, bench press, butterfly bench, Freddy press, inside curls, outside curls, man-makers, sq thrusters, and  heavy dips.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 5 – what are we giving our strength to. Will it be worth it. Should we rethink where our energy goes?

ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)

 

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.