F3 Knoxville

Tag: Erector

Miles of fun

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

  • 100 x CMU Swings
  • 200 x BBS/LBC
  • 300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.

The Project IPC Week 4

THE SCENE: around 60 degrees, clear, not humid… perfect conditions at the Project AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats
THA-THANG:
Gave instructions on the workout and we got to it. This was a timed workout (52:30) for total cumulative reps. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards, do 3 burpees, and return for the next set. Here are the exercises:

  • 200 curls
  • 175 squats
  • 150 O.H. presses
  • 125 K.B. swings
  • 100 merkins
  • 75 Thrusters
  • 50 Bonnie Blares (each leg)
  • 25 blockees

The idea was to continue to work in reverse  through the list once completed if there was time remaining, but we didn’t get past the thrusters. Killer workout!

MARY:
Listen to announcements while YHC got ready for the word.
COUNT-OFF & NAME-O-RAMA
8 completed IPC week 4! Done!
CIRCLE OF TRUST/BOM:
“Is anyone among you suffering? Then he must pray. Is anyone cheerful? He is to sing praises. Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord; and the prayer offered in faith will restore the one who is sick, and the Lord will raise him up, and if he has committed sins, they will be forgiven him. Therefore, confess your sins to one another, and pray for one another so that you may be healed. The effective prayer of a righteous man can accomplish much.”-James 5:13‭-‬16 NASB1995

These are excellent words regarding the power of prayer. The portion of this passage YHC is focusing on is the last verse. “Confess your sins to one another and pray for one another”. This a very difficult and uncomfortable thing to do, especially if you don’t have someone that you trust with your struggles. Thankfully, F3 is full of them! Now for the second part of the verse. “The effective prayer of a righteous man can accomplish much”. The previous verses prove how effective the prayer of a righteous man can be. I encourage all to use this tool to which we have access and lift each other up in prayer.

MOLESKIN:
What a full body beat down! YHC was quickly aware of how my lack of upper body exercise has affected by strength.
ANNOUNCEMENTS:
Friday HH obstacle build and blood drive at Asylum. Saturday Hardship Hill!

Baptism – Not Rinse & Repeat!

THE SCENE: It’s a Pool Boy Q so it was supposed to rain… and then it did just enough at the end. Good times.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
Jog from curb at top of parking lot where the #ShovelFlag is to the next parking spot down and then increase speed back – percentages listed below but we didn’t push it too much with the wet ground:
-40-50-60-70-80-90 (3x down and back total)
-Tennessee Rocking Chair x 7 IC
-Hand release Merkin x 5 OYO
-Overhead clap x 10 IC
-Imperial Squat Walker x 10 IC
-Imperial Rockette x 10 IC
-Pickle Pounder x 10 IC
-Pickle Pointer x 10 IC

THA-THANG:
Mosey to the guardrail overlooking the #ShovelFlag

At the Guard Rail x 2, reach for the sky and let it hang when done
20 x Dips, Overhead clap ±rocks in hand, Squats

Mosey to the Sherwin Williams building corner closest to JUCOmanjaro
4 Corners #1
20 x Flutter Kicks (4-ct), Burpees, Imperial Squat Walkers, 30 sec Plank then back for the 6 and do the rest of 4-corners with the 6.
Reach for the sky, let it hang 1-2x and then repeat 4 Corners #1
Commission did a 15-count.

Mosey over to the other businesses.

4 Corners #2
Heels to Heaven, Merkins, Imperial Rockettes, 30 sec of Lunges then back for the 6 and do the rest of 4-corners with the 6.
Reach for the sky, let it hang 1-2x and then repeat 4 Corners #2

Mosey back to the guardrail overlooking the #ShovelFlag
Repeat reach for the sky and let it hang when done
20 x Dips, Overhead clap ±rocks in hand, Squats
x2 of course.

Mosey back to the #ShovelFlag

MARY:
10 x BBS, Gas Pump, LBC, Dolly, Box Cutter
COUNT-OFF & NAME-O-RAMA
11 PAX (7 beatdown + 4 rushers)
CIRCLE OF TRUST/BOM:

So no matter how far down the road we’ve gone God is faithful to discipline – and I do mean discipline and not punish His children. We can fight and kick and scream but He will bring us back. As many of you know that’s what happened to me over 2 years ago and this Sunday I will be baptized – and for a second time.

This can be controversial to talk about even among Christians, but I think it’s good we can have Christ-honoring and respectful conversations about it.

Baptism signifies we are following in obedience to Jesus’ teaching in Matthew 28:19-20. Baptism is for the symbolic washing of regeneration of sins. There may be some here who disagree but I think the Bible makes it clear. That is not the main point of today though I do believe it is critical to make because of the salvific implications of those who believe in baptismal regeneration (which I believe the Bible does not teach). That is another conversation and I’d be glad to talk to you about it – but here are 3 things about baptism for you to consider today:

1. If you have been baptized, revel in what God did to bring you to the point of salvation. See how Jesus pursued you, disciplined you, and brought you who were far off to be near. Look at the sin you have committed against a holy God and how He was so gracious and merciful to pursue you, His bride to be, to the ends of the earth:

Ephesians 2:13 – But now in Christ Jesus you who once were far off have been brought near by the blood of Christ.

2. If you have not yet been baptized, why not? Most likely there is sin of which you need to repent of. It was for me. I am still in need of repenting daily. Do what so many have done. And if you’re questioning this, just remember it is the person says he is without sin who likely has the most (plank/speck).

Acts 2:38 – And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit.

3. If you are planning on being baptized (like me this Sunday), do not delay without a godly cause (and talking it over with your pastors).

My story (this is an ongoing story from previous posts):
For me, it was a strange time after I believe I was actually saved to not be baptized a second time for the past 2 years. I had led a life of decades-long unrepentant sin. I was a dead tree. God made me alive but I was not quick to seek to be baptized (especially without having reconciliation from many around me who had very justifiable reasons for great skepticism about my repentance). Then a worldwide pandemic hit about the time I was going to take a class and I took the first baptism class (part of the process at my church).

Romans 6:1-4
6 What shall we say then? Are we to continue in sin that grace may abound? 2 By no means! How can we who died to sin still live in it? 3 Do you not know that all of us who have been baptized into Christ Jesus were baptized into his death? 4 We were buried therefore with him by baptism into death, in order that, just as Christ was raised from the dead by the glory of the Father, we too might walk in newness of life.

So today join me by repenting and being baptized. Every one of you for the forgiveness of sins.

MOLESKIN:
Prayed for Data’s friend about his job change, Dart Gun’s adoption of the little girl his family has been caring for, and Commission’s family as his grandfather Todd passed away recently.

Also today was my First Q in 3 months.Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill coming up October 2nd! See Wanderer’s post in #juco on Slack for more info or reach out to Tank with any questions.

IPC Week 3 – “B” the EMOM

THE SCENE: Rain, then rain, then more rain and 70 degrees. Another Beautiful morning.
F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
20 SSH

11 Imperial Squawkers

15 Tempo Squats

Stretch at own pace, quads and achilles

THA-THANG:

  • IPC Week 3 orientation with demonstration of Kraken Burpees and BDE Burpees
  • Mosey to the track and sync/start EMOMs at both cones of the 50 yard section
  • Start timer
  • Perform 50 Kraken Burpees, but run to other cone every time the EMOM sounds and resume Krakens.
  • When 50 are completed, run 400m, stop at same cone you started at.
  • Perform 50 BDE Burpees, but run to other cone every time the EMOM sounds and resume BDEs.
  • When 50 are completed, run 800m, stop at same cone you started at.
  • Perform 50 2-count Bonnie Blairs/Jumping Lunges, but run to other cone every time the EMOM sounds and resume Bonnie Blairs.
  • When 50 are completed, run 1200m, stop at same cone you started at.
  • Record time from group timer.
  • No one modified.
  • All PAX regrouped as they completed their respective cycles and finished as a group.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Word on the way back from track with lots of good talk, but I being of sound mind did forget the Count-Off & Name-O-Rama
CIRCLE OF TRUST/BOM:
2 Peter 3:14  Strengthen yourselves, so that in the end god finds you at peace with him.

Then we discusses how life is tough, because faithfulness only is proven through the tough times.  An example was Noah and being alone after God killed every other living being who Noah had lived with or known for hundreds of years, except for his family.  Now the ensuing loneliness might be a chance to not be at peace with God.  The discussion turned to the fact that being blessed, like Noah was, can be a burden.  Lots of good talk.

MOLESKIN:
The response to the Word was an encouragement to me.  Thanks.

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax