F3 Knoxville

Tag: Erector

Slow things down

THE SCENE: Upper 70s and so humid that you could chew it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBACs IC

Windmill IC

Harry Rockets IC

Motivators Down from 8
THA-THANG:
Mosey to the guardrail…

40 Dips OYO

15 SLOW Pointer with feet up

Mosey to Jucant…Run up and stop at the light poles for an exercise

  • 1 Burpee at the bottom (for Wanderer)
  • 10 Heals to Heaven
  • 20 Merkins
  • 30 Squat Jacks
  • 40 Monkey Humpers
  • 50 SSH

Rinse and repeat.  Mosey back to parking lot adjacent to the flag…

Grab a partner and one CMU.  One partner rifle carries down to other end, once there the partner starts a movement exercise of their choice that transports them slowly (no running) while the first partner does the heavy workout.  Then they go back and forth relieving each other.

  • Curls
  • Rows
  • American Hammers

On the other end (no CMU)

  • Merkins
  • Squat pulse (do no relax your muscles at the top)
  • Pounders

Time…no Mary

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As you can probably tell, the premise of this morning was a reminder to take a step back at times and slow things down.

We’re all dealing with several different tasks, challenges, issues, etc in our daily lives but because of that it’s soo easy for us gloss over various things. The “hurry” can blind us and cause the cyclical process of pushing to finish something just to get to the next self appointed duty.

Think about our girlfriend/wife/kids/parents/friends for example

We need to make sure we’re not looking at our phones or working on a project vehicle and taking the time to interact with the significant people in our lives.

Another thought is the easy way to use being busy as an excuse not to volunteer or help people in need. When was the last time you did some community service or volunteered at your church?

We need to make sure we’re involved in other peoples lives and not just focused on our own.

Take a minutes today and slow things down…read a book….volunteer…meet someone for lunch.

TRUTH FOR TODAY

Ecclesiastes 7:8, “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.” (ESV)

MOLESKIN:
ANNOUNCEMENTS:
Nothing announced

Our Fruits

THE SCENE: humid and hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 harry Rockettes
THA-THANG:
Mosey to our beloved hill… JUCOmanjaro. On the way to the top, stop at every third hash mark for these exercises (one at a time). Repeat all the way up.

  • 20 merkins
  • 20 squats
  • 20, 2-ct flutter kicks

Mosey back down to the strip mall across the street. Starting at the southwest corner, perform one of these at each corner clockwise.

  • 10 burpees, bear crawl to the next corner
  • 20 decline merkins on the guardrail, run to the next corner
  • 20 heels to Heaven, bear crawl
  • 20 lunges, run
  • Repeat

MARY:
Merkin ring of fire, 10 each of LBCs, 6 in. LBCs, and full grown LBCs.

COUNT-OFF & NAME-O-RAMA
16 got it done this morning.
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” – Matthew 7:15‭-‬20 NASB1995

Are we good trees or bad trees? Regardless of our intentions, we are producing fruit in our lives. This is a reminder to be aware of how we conduct ourselves. We also need to surround ourselves with good influences. Our examples and the example we set for others have a big impact and can result in eternal consequences.

MOLESKIN:
Good to see Hounddog back out!

The Chido Beat Down

THE SCENE: 70 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 16.
  • Baby arm circles revers x 11.
  • Side straddle hops x 11.
  • Cherry Pickers x 11.
  • Overhead claps x 11.
  • Seal claps x 10.

THA-THANG:

We crack opened some Easter eggs, each egg containing an exercise. The person that opened the egg should complete a loop around the small pond before the PAX completed the exercise. If the PAX finishes first, the person should do 5 burpees and vice versa. We had some very good runners and some generous PAX :).

We split in two teams and did some round trips around the Science Building making stops at each entrance and completing the following exercises. The goal was for the teams to complete 13 round trips, the team that finishes earlier could assign a 20-count exercise to the other team.

  • Lunges x 10.
  • Burpees x 10.
  • Heels to Heaven x 10.
  • Derkins x 10 / Toe Merkins x 10.
  • Box Jumps x 10 / Dips x 10.
  • BBS x 10.
  • Squats x 10.

Mosey to the big parking lot. We crossed the whole parking lot doing the following between parking lines:

  • Bear crawling.
  • Merkins x 10.
  • Running.
  • Flutter Kicks x 10.
  • Bear crawling.
  • American Hammers x 10.
  • Running.
  • Repeat.
  • Long run.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs.
CIRCLE OF TRUST/BOM:
Reflected about parent-child relationship.

Talked about some points:

  • Importance of saying sorry.
  • Parents are not always right.
  • Never go to bed being angry with your kids.
  • You are going to make mistakes, so try don’t repeat them too often.

MOLESKIN:
Prayed for our brothers and our kids.
ANNOUNCEMENTS:
NA.

Partner Rifle Carry = Fun

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

  • Bear crawl to the first line, 1 burpee
  • Duck walk to the second line, 2 burpees
  • Bear crawl to the third line, 3 burpees
  • Duck walk to the fourth line, 4 burpees
  • Etc.

Mosey to the Coupon Pile

  • Partner up and rifle carry a cinder block to the hill
  • One partner runs up the hill while another does curls
  • When the first partner gets down, partner rifle carry around the median
  • Switch roles

Mosey to Sophomore Hill

  • Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God. 

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

 

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come