F3 Knoxville

Tag: Erector

Ab-O-Rama

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Overhead arm pull
  5. Recumbent abdominal point

THA-THANG:

  1. Mosey to parallel bars
  2. 20 inverted rows
  3. 10 wallpees
  4. Death march to K25 hill
  5. Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
    1. 30 Big Boys
    2. 60 LBCs
    3. 30 Hello Dolly’s
    4. 60 Flutter Kicks
    5. 30 Heels to Heaven
    6. 15 Basilisks
  6. Mosey to bell
  7. 10 single leg squats (each leg)
  8. Mosey to parallel bars
  9. 15 inverted rows
  10. 5 wallpees
  11. RTB

 

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps.  We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth.  For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

3rd Annual Road Less Traveled

THE SCENE: Humid, warm, typical
WARM-O-RAMA:

SSH
Tempo Squat
Tempo Merkin
Freddy Mercury
Burpees (OYO)

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the Flag

MARY:

Toe Merkins, Imperial Walkers

CIRCLE OF TRUST/BOM:
Matthew 5:3-5 Blessed are the poor in Spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth

MOLESKIN:

My time as a Christian has seen so several different phases in my spiritual growth.  Where I am now is not the person I was 27 years ago when I accepted Christ as my Lord and Savior.
I have become increasingly aware of my humanity and fallibility as a man, even though I desire to be a HIM.  Much of the Scriptures (especially the NT) stresses the need for the heart to be right before God.  Don’t get me wrong, doctrine is super important and very worthwhile to pursue, but without adding love and preparing the heart then I find those pursuits somewhat empty.  So I guess what I’m saying is as you pursue the things of God (which we should all do), I encourage you not to neglect the fact that we are to be poor (broken) in spirit, mourning our sin, and meek/malleable in our approach to the throne of God.

 

Trail of Tears

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Moroccan night club
  4. Run to track
  5. Overhead clap

THA-THANG:

During the course of this workout, we did exercises relating to events from President Andrew Jackson’s public life.

  1. Death march (Indian run w/ burpee before sprinting to the front of the line) 2 laps
  2. Battle of New Orleans
    1. Fought after the War of 1812 was over (Americans won)
    2. Despite a large British advantage in numbers, training, and experience, the American forces defeated a poorly executed assault in slightly more than 30 minutes. The Americans suffered roughly 60 casualties, while the British suffered roughly 2,000,
    3. 20 Big Boys, 40 LBCs (for the 60 American causalities)
  3. Death march 2 laps
  4. Dismantle 2nd Bank of the United States
    1. Chartered by James Madison in 1816
    2. 18 Hello Dollys
    3. 16 Heels to Heaven
    4. Liquidated in 1841
    5. 18 Big Boys
    6. 41 LBCs
  5. Death march 2 laps
  6. In 1835, Jackson became the only president to completely pay off the national debt
    1. 18 Basilisks
    2. 35 Big Boys
  7. Death march 2 lap
  8. Return To Base
  9. 1824 Presidential election
    1. Jackson won the plurality of the popular and electoral vote, but not a majority of the electoral vote.  He lost the contingent election in the House of Representatives.
    2. 99 squats (3 sets of 33 w/ 5 merkins in between each set) for his electoral votes.

MARY:
Bobbit led a set of 10 big boys.

CIRCLE OF TRUST/BOM:

Andrew Jackson was a very effective leader.  He was able to accomplish lots of initiatives and often in the face of huge opposition.  However, many of them seem to be made with a lack of human empathy.  It is important to remember as we seek our goals that everyone we encounter are also children of God and deserve our respect and love.

ANNOUNCEMENTS:
Service opportunity at Girls Inc on Thursday, August 12th.  CSOP on Saturday August 21st.

HEAVY PT

THE SCENE: Perfect gloom
F3 WELCOME & DISCLAIMER: Yup.
WARM-O-RAMA:

  • SSH
  • LBAC – fwd/bwd
    • Tempo Squats
    • Tempo Merkins
    • Mountain Climbers
    • Cherry picker x5
    • MOSEY TO POOL WALL
    • @Pool Wall – 5x Wall-up
    • @Playground – 5x pull-up
    • @Amphitheater – 5x boxjumps
    MOSEY TO RECRUITING CENTER

THA-THANG:
Heavy Stations – 2 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Ball Throw Down
6. Inverted Rows (on pull-up bar or handrailing)
7. CMU Squats
8. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Curls
3. CMU Curls
4. CMU Single-leg Squat
5. CMU Single-arm Row
6. Sledge Hammer Swings on Tire
7. Pull-up
8. Bernies down to end and back – TIMER

MERKIN CIRCLE-Pyramid Thing
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 3 and back down.
Mosey back to Shovel Flag.

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
Crazy 8

CIRCLE OF TRUST/BOM: We focused on verse 5 – waiting. What do we do while we wait? We shared 3 things: Be in the Word to hear His specific word for your situation, PRAY, and worship while you wait.

Psalm 130 (The Passion Translation)

Lord, I cry out to you out of the depths of my despair!
2 Hear my voice, O God!
Answer this prayer and hear my plea for mercy.
3 Lord, if you measured us and marked us with our sins,
who would ever have their prayers answered?
4 But your forgiving love is what makes you so wonderful.
No wonder you are loved and worshiped!
5 This is why I wait upon you, expecting your breakthrough,
for your Word brings me hope.
6 I long for you more than any watchman
would long for the morning light.
I will watch and wait for you, O God,
throughout the night.
7 O Israel, keep hoping, keep trusting,
and keep waiting on the Lord,
for he is tenderhearted, kind, and forgiving.
He has a thousand ways to set you free!
8 He himself will redeem you;
he will ransom you from the cruel slavery of your sins!

MOLESKIN:
SO. MUCH. FUN. Love these guys – Praying for school starting up

ANNOUNCEMENTS:
CSAUP – Kick’s got a team going – SIGN UP; Oak Ridge Outdoor Concert coming up – good food trucks, music, etc

Don’t Hold Back

THE SCENE: Muggy and mid-70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach through (aka cherry picker) IC

Little baby arms circles IC

Reverse baby arm circles IC

Harry Rockets IC

Tempo meek IC

Tempo squat IC

THA-THANG:

Mosey toward coupons with weave sprint

Motivators From 8, continue mosey to coupon pile.

Grab your coupon and rifle carry to the parking lot east of maintenance.

Four corner style:

20 each- Merkins on the coupon, knee up jumps, squat jacks, Flutter kicks (two leg count).  Transition from corner to corner by mosey, shuffle, Bernie, shuffle (face the same way the whole time). Repeat twice

Bring your coupon to stadium hill. 10 heavy squat thrusters, bear crawl up the hill with a burpee at the top.  Mosey down.  20 curls, bear crawl up the hill with a burpee at the top.  Mosey down.

Rinse and repeat 3 times.

Return coupons with a wall sit waiting for the 6.

Mosey back to the old F3 lot.  Mosey and Bernie between the islands of the new parking lot.

Jail break to the flag.

MARY:
Hello Dolly to finish up.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is holding you back…..

Several things may come to mind.

  • How you address your work; doing all of your work, striving for the extra, going back to school.
  • How you handle your home life; spending time with your kids and not watching tv or taking the easy way out at times.
  • How you need to avoid/move one/let go of a bad habit or sin; what relationship, website activity, etc.
  • Why don’t you volunteer in your church; sing, bring food, help with children’s ministry.

Remember that it’s much more difficult to do the thing you need to do.  We spend a lot of our times in the 80% of activities that we’re good at based on 20% of effort.  The last 20% is where we need to focus; It may take all 80% of our effort to get there but that’s where the ‘fruit’ is.

MOLESKIN:
Isaiah 41:10 (NIV) So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

ANNOUNCEMENTS:
Dunkin