F3 Knoxville

Tag: Erector

Commandments

THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury.  You’re welcome.

  • 25 Curls, 50 yd run, 1 burpee, 50 yd run
  • 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
  • 25 OHP, 50 yd run, 1 burpee, 50 yd run
  • 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
  • 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
  • 25 Blockees, 50 yd run, 1 burpee, 50 yd run
  • 25 Triceps, 50 yd run, 1 burpee, 50 yd run
  • 25 Shrugs, 50 yd run, 1 burpee, 50 yd run

5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee

moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps

MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments.  Actually, not the 10 from the Old Testament.  John 14:15 reads, “if you love me, keep my commandments.”  Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments.  Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it.  And sure enough there are 38 (39) commandments in the New Testament from Jesus.  Let’s go over all of them now…j/k.  We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website.  Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO.  Memorial Workout Saturday 7am at Rampart.

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

2023 January Metric

THE SCENE: Cool and pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!