F3 Knoxville

Tag: Erector

Acta Non Verba

THE SCENE: Pleasant 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop x 25 (4 count)
  • Cherry pickers x 5 (4 count)
  • Tempo merkins x 10 (4 count)
  • Mountain Climbers x 10 (4 count)
  • Tempo squats x 10 (4 count)

THA-THANG:
Mosey to the courtyard

15’s on the brick wall

  • 14 dips, 1 step up/13 dips, 2 step ups, etc

Dowhill

  • 50 SSH (SC), 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 10 burpees , Run a lap (two rectangles)

Burpee Freezetag – Two taggers, if you are tagged or run out of bounds, start burpeeing until a teammate unfreezes you. Swap taggers after 3 minutes.

CIRCLE OF TRUST/BOM:

Acta Non Verba – Deeds not words

1 John 3:18 – let us not love in word or talk but in deed and in truth. 

The context is in helping those in need; I want to apply this concept to all facets of life. Don’t talk about it, be about it. If you are to be a leader in your home, your church, your workplace and your community then let your actions speak on your behalf and tell your story. No more good intentions, no more I meant to’s, do the job and do it well. Acta Non Verba – Deeds not words

ANNOUNCEMENTS:
Sign up for the Wild At Heart Weekend!

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed

Gloomin’ the Cube

THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.

Circuit using the runner as a timer or setting 1 min timer if there was no runner.

  • Run stairs
  • Sledge hammer swings
  • BBS w/ 10 lb med ball
  • Mountain Climbers
  • Dips
  • Ladder drills
  • Jump rope
  • Flutter kicks
  • Merkins
  • KB swings w 35 lb

MARY:
20 CMU curls
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12

“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12

Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eyes are on us.

THE SCENE: warm with a little mist
F3 WELCOME & DISCLAIMER:  was given

WARM-O-RAMA:
TN rocking chair 10, mosey, Tempo squats 10, mosey, walking Lunge, mosey to the CMU pile

THA-THANG:
5 stations 5 minutes at each station then rotate till all stations are completed

  • Eye on the prize=AMRAP
  • 15 DB devil press, 10 rope slams, 16 rope waves, 15 Chattanooga Cherry pickers.
  • Bradley =AMRAP
  • 10 burpees, 10 pull ups, 100meter mosey
  • Beet the gloom=AMRAP
  • 15 ball slams, 10 sumo surfer squat,16 four count Freddie mercury,  15 dips
  • Dues paid=AMRAP
  • 15 Romanian DL, 10 front and back Lunges,  16 kangaroo hop, 14 tire jumps
  • Mcgee =AMRAP
  • 5 Deadlifts, 13 merkins,  9 box jumps

MARY:
5 Willie may Haze, 5 Knox Cherry pickers,  2 thread the needle.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hebrews 12:1Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us,”

MOLESKIN:

If we were planning to run a race, and planning to train together to do it, one of the first things we might do is talk together about how we might enter the race, what we might need to do to condition ourselves, and what we hoped to gain by running it. We would be greatly helped if we made a plan, maybe even a detailed plan of how we would train and set goals or criteria to measure our training progress towards our goal. With a realistic plan we could prepare with a realistic hope for success or finishing well as we would define it.

Every day we have an audience looking a us on how we are running this race. So we must remember that We need to look ro Christ who has ran the race correctly Ephesians 2:10

ANNOUNCEMENTS:
Check the newsletter

Our Association

THE SCENE: breezy in the 50s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 windmills, 10 Imperial walkers
THA-THANG:
Mosey to the center of campus for the Kraken! 8 cones are spread around the path. Perform the exercise at one cone and then run clockwise. Stop at the cone after the one you were just at. Perform that exercise and then continue the process until all exercises are completed.

  • 25 merkins
  • 25 dry docks
  • 25 squats
  • 25 box jumps
  • 25, 2-ct flutter kicks
  • 25 heels to Heaven
  • 25, 2-ct mountain climbers
  • 15 burpees

MARY:
Freddie Mercury, LBCs, burpees, and merkins.
COUNT-OFF & NAME-O-RAMA
7 for the boot camp plus 4 more putting in the work around campus.
CIRCLE OF TRUST/BOM:
“I wrote you in my letter not to associate with immoral people; I did not at all mean with the immoral people of this world, or with the covetous and swindlers, or with idolaters, for then you would have to go out of the world. But actually, I wrote to you not to associate with any so-called brother if he is an immoral person, or covetous, or an idolater, or a reviler, or a drunkard, or a swindler—not even to eat with such a one.”

1 Corinthians 5:9‭-‬11 NASB1995

Can we sometimes be naive to think that associating with sinful behavior will not impact us? Paul states earlier in this chapter that a little leaven will leaven the whole lump of dow. It doesn’t matter about intentions, the “leaven” will impact us too.

MOLESKIN:
Don’t let injuries get you down. We had a couple PAX modifying by walking and biking this morning. Nice job!
ANNOUNCEMENTS:
Several upcoming opportunities! Keep an eye on the newsletter.