F3 Knoxville

Tag: Erector

Psalm 127

THE SCENE: It was perfect.
F3 WELCOME & DISCLAIMER: All the stuff.
WARM-O-RAMA:

  • Projectivators (of course) 5x
  • LBAC (fwd/bwd)/Overhead Clap/Seal Clap 5X each
  • Tempo Merkins/Mtn Climbers 5X each
  • Imperial Squawkers 5X
  • Reach for the Sky/Let It Hang/Cherry Pickers
  • Mosey to Parallel Bars for Dips 10X
  • Mosey to Pool Wall for Wall Ups 10X
  • Mosey to RC

THA-THANG:
More Murder Bunnies (1 CMU/PAX): Start at Parking Lot Island (PLI) with the following exercises, then proceed to Murder Bunny with CMU to opposite PLI:

  1. 50 CMU Squats
  2. 40 Curls
  3. 30 Lunges (15/side)
  4. 20 Kettle Swings
  5. 10 Blockees
  6. 20 Thrusters
  7. 30 Heavy Freddy
  8. 40 Rows
  9. 50 Calf Raises

After each exercise and Murder Bunny, PAX execute the following Descending Merkins, 10 each, with feet on CMU then proceed to carry CMU overhead while Tricep Extensions back to starting PLI and moving on to next exercise. (Modification: Rifle Carry CMU back)

  1. 10 Wide Derkins
  2. 10 Regular Derkins
  3. 10 Diamond Derkins
  4. 10 Stagger Derkins
  5. 10 Stagger Derkins (other side)
  6. 10 Diamond Derkins
  7. 10 Regular Derkins
  8. 10 Wide Derkins

MARY:
Don’t remember…

COUNT-OFF & NAME-O-RAMA
The 4 Horsemen of Heavy PT: Erector, Kickflip, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 127
A song of ascents. Of Solomon.
1 Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2 In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.

3 Children are a heritage from the Lord,
offspring a reward from him.
4 Like arrows in the hands of a warrior
are children born in one’s youth.
5 Blessed is the man
whose quiver is full of them.
They will not be put to shame
when they contend with their opponents in court.

MOLESKIN:
2 Prayers/Meditations on Psalm 127. 1. Asking God to build our character, our marriages, and our homes. 2. Asking God to bless our children as we raise and disciple them.

ANNOUNCEMENTS:
F3 Convergence/3rd F – Sat, Oct 17 @ Bombshelter; AND Sat, Nov 7 @ Asylum

Slicing bread

THE SCENE: Cool and Clear. Grinning moon and a shooting star.
F3 WELCOME & DISCLAIMER
Yes
WARM-O-RAMA:
High Knees, SSH, tempo squats, LBAC, tempo merkins, fence steppers, hip bridges, fire hydrants
Reach for the sky, let it hang, Michael Felps
THA-THANG:
Two circuits on a timer – 45 seconds to work, 15 seconds to move – at The Wall and The Bell. A couple sets at The Bar inbetween.

  • The Wall
    • Wall Walks
    • Muscle Ups
    • Squats
    • Planks
  • The Bar
    • Inverse Rows
    • Big boys
  • The Bell
    • Box jumps / Step ups
    • Decline Merkins
    • Flutter Kicks
    • Dips

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
5 HIMs and 1 FNG (biohack)
CIRCLE OF TRUST/BOM:
Fresh, hot bread is a blessing. Slicing hot bread is a pain if you like straight, even slices. The best way I have found to cut straight is to stop trying to cut straight, but instead to focus on holding the knife straight. I have to surrender the outcome and focus on just doing the task well. I find that this extends to my life as well. When I think too much about the outcomes, I tend to fall either toward despair (if they’re bad) or pride (if they’re good). We considered the story of Moses in Numbers 20. He lost focus on doing his task well and giving credit to the Lord, so pride led him to take credit for bringing water from the rock. If it can happen to Moses, it can happen to me.
MOLESKIN:
Deeply appreciative to everyone who came out for my VQ and glad to welcome Biohack.
ANNOUNCEMENTS:
Might have missed this…

Tour Around the Strip Mall

THE SCENE: Mid-60s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arms Circles forward IC x 11

Baby Arms Circles reverse IC x 11

Overhead Clap IC x 9

Cherry Pickers IC x 5

Harry Rockets IC x 10

Plank Ups x 5

Motivators IC down from 8

THA-THANG:
First Leg: Line up on the end of the parking lot, Mosey to the end with x20 Calf Raises.  Repeat on the way back.  Hold Al Gore for the six.

Second Leg: Grab a spot on the guardrail, Dips and Derkins, 20 each.  Hold Al Gore for the six.

Tour around the Strip Mall:  Four corners; start with x30 at each location.  Rinse and repeat, reducing reps by 5 each lap.

  1. Corner 1: Alpo, Lunge to C2
  2. Corner 2: Heels to Heaven, Mosey to C3
  3. Corner 3: Jack Squats, Bear Crawl to C4
  4. Corner 4: Moving Merkins, Mosey back to C1

MARY:
Flutter Kicks IC x15

Pickle Pounder IC x15

Side Pounder IC x 15

Freddie Mercury IC x20
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:

Habakkuk

Chapter 1
Versus 3-5
“Must I forever see these evil deeds? Why must I watch all this misery? Wherever I look, I see destruction and violence. I am surrounded by people who love to argue and fight.”
‭‭ “The law has become paralyzed, and there is no justice in the courts. The wicked far outnumber the righteous, so that justice has become perverted.”
‭‭ “The Lord replied, “Look around at the nations; look and be amazed! For I am doing something in your own day, something you wouldn’t believe even if someone told you about it.”
‭‭
We can easily feel like everything around us is chaos and have anxiety or stress about how to overcome it. This can be true for many aspects of our lives but remember as God told the prophet Habakkuk in a vision that he’s working plans that you could even fathom if he told you about them.
Try not to get overwhelmed with the aspects of life that you cannot control and focus on bettering yourself and the ones around you…there’s only one way to eat an elephant, one…bite…at…a…time

MOLESKIN:

ANNOUNCEMENTS:

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Men of Action

THE SCENE: Mid 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Recruitment Center and grab a CMU. This morning we climbed a ladder of exercises. Perform 1st exercise and then CMU bear crawl to the opposite end of the parking lot. Now perform the 1st and 2nd exercises. CMU bear crawl back to start. Now do exercises 1 through 3…you get the point. Repeat until all exercises are performed.

Each exercise is 25 reps.

  • Merkins
  • Squats
  • Heavy LBCs
  • Curls
  • Tri-extensions
  • Heavy flutters kicks (2-ct)
  • Thrusters

MARY:
No time. We actually ran a little long.
COUNT-OFF & NAME-O-RAMA
5 at The Project this morning.
CIRCLE OF TRUST/BOM:
“But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
James 1:22‭-‬25 NASB
This passage teaches to be a doer and not just a hearer. You may study the Bible on Sundays and understand what is to be done in your life. However, one may walk away from the service and forget what he has heard (most likely by choice) and live an entirely different way. The same can be said really about any aspect of our lives: family, friends, work, etc. Don’t just say “I need to spend more time with my family” and then not make them a priority. We are called to be men of action. Hearing and doing are both necessary.

MOLESKIN:
It was good to be pack with the PAX in Oak Ridge today.
ANNOUNCEMENTS:
Hardship Hill is Saturday!