F3 Knoxville

Tag: Espy

Not much running

THE SCENE: Fall has arrived
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers and imperial squat walkers
THA-THANG:
A little work on the grinder, let Nguni between light poles with increasing reps (Merkins, Curls, Skull Crushers, etc)

Mosey, stopping every 5 mins to do PAX roulette. Rep counts started at 10 then up up to 60 and back down again. 4ct monkey jumpers turned out to be a crowd pleaser. Thanks Woodshack.

MARY:
Pax roulette ab work.
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
approach the challenges you face daily by taking the first step to overcome them instead of getting bogged down by the magnitude of the whole problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

keep your eye out for a date for a work day at drifters house!

Curtains

THE SCENE: Mostly cloudy, 68 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry pickers, Little baby arm circles.

Run across Grinder,  Bernie back, karaoke across Grinder, skip back.

THA-THANG:
Mosey to Alcoa Road with CMU, stop at each light post and do a blockee.

Put CMU’s just off the trail at Alcoa Road and begin the beatdown in the short Springbrook Fountain loop.

16 Candles

Run to the each of the first 4 light posts and do the following:

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #5 through #8 and do the following:

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #9 through #12 and do the following:

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #13 through #16 and do the following:

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Additional Time Killer

At the base of Mt. Krumpit do 7 CMU thrusters and run up and around Christmas tree, do 6 thrusters and run around tree, do 5 thrusters and run around tree.  Mosey back to AO.

MARY:
Box cutters, superman/bananas, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIM’s with me being an observer due to back surgery restrictions.
CIRCLE OF TRUST/BOM:
In their final album as a group, Cream had a song called Badge on side two.  They were calling it quits because singer/bass guitarist Jack Bruce and drummer Ginger Baker couldn’t get along.  The song, Badge, was a collaboration between Eric Clapton and George Harrison.  Harrison played guitar on the selection under the name L’Angelo Mysterioso because his contract with Apple records didn’t allow him working with other groups.  He was paying Eric Clapton back for his work on the Beetles song, While My Guitar Gently Weeps.  One line in the song has always stuck with me and continues to offer encouragement.  “And you better pick yourself up from the ground, before they bring the curtain down.”

Get it done before it’s too late, don’t procrastinate, no time like the present.  That’s hard to do sometimes and actions are certainly subject to multiply priorities.  There is one that should take the top billing in our day to day life that unfortunately for me (and I suspect for many of you) gets push aside too easily and too frequently.  That is my relationship with God.  It may be the same for you.  For others it may be a lack of a relationship with God.  Regardless, each and every day I need to get up, be right with Him, and live in His light because the curtain will be brought down.  As the Bible says, we don’t know the day nor the hour.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Sweet Murder Mystery Chicken Finger Workout

THE SCENE: Low 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10.

LBAC X 10 (forwards and backwards)

Cherry pickers x 8
THA-THANG:
Staying on the grinder, we have 5 stations with a set amount of reps. Overhead carry to each station, then do increasing laps in a lengthened seabiscuit type work out.

  • Curls x 20.
  • Skullcrushers x 20.
  • Thrusters x 20.
  • BBS with a CMU hammer type twist x 20.
  • Goblet squat x 20.
  • Run a lap.

MARY:
Overhead press and curls for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I saw a video online of a bullrider at a rodeo. Not long after he was out of the chute, the bull pitched forward and the bullrider slapped his head on the horns and was knocked off and unconscious. The clowns tried to keep the bull distracted for a while, but once it turned to go back to the defenseless rider, a man ran out layed down on the bullrider, and hugged him to protect him from further harm. As I researched further, I learned that the man that protected the bullrider was the guy’s father. That is biblical, sacrificial, F3 manly type love. It was a love that would willingly put itself in harm’s way for the defense of another. I used that illustration in my Sunday sermon. Earlier this week, I had one of those moments where I completely blew it with my son. I got super-frustrated, and lost my cool, and did all the things a Dad shouldn’t do. Once I had calmed down and realized how stupid I was being, I was just sitting in a recliner holding my boy. A thought occurred to me in that moment. Instead of being the dad that protected that boy from the bull, when I let my anger go, I became the bull that tried to stomp my son. Realizing this, I just was reminded of Ephesians 6:4, “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer T’s

THE SCENE: Nice. Darker Mornings.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • LBAC x 10 in cadence (repeat the other way)
  • Turkish Get Ups – Practicing the movement
  • Trotting to the workout cones and back.

THA-THANG:
Killer T’s – like Killer B’s but with T’s. Pretty Obvious

  • Tony Hawk Burpees x 10
  • Trot to the next cone
  • Thrusters with CMU x 15
  • Trot to next cone
  • T-Merkins x 20
  • Trot to the Tip (Apex) and back to first cone
  • Repeat

MARY:

  • Flutter Kicks
  • LBCs
  • Arm Stretches
  • Squats

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Glory – Assigned Weight and Significance

“It would seem that Our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.” – CS Lewis

MOLESKIN:

ANNOUNCEMENTS:

A Veep & Drifter Mashup

THE SCENE: A comfortable 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 11 Windmills, 8 Little Baby Arm Circles (both ways)

THA-THANG:
Veep’s Thang

Starting on one end of the Grinder, do 5: Merkins, Big Boy Situps, and Squats.

Run to the other side and do 5: Pull-ups and Dips

Rinse and repeat adding 5 reps each time. Once you get to 25 reps, work down by 5 reps. Keep cycle going for 30 minutes.

Drifter’s Thang

20 cones set up for agility training. Bring a block over to the sidewalk. One PAX member calls out an exercise for everyone to do while they run the cones. After running the cones, they jump to the back of the line and the next person calls out an exercise.

MARY:
10 Supermans on a 4 count and LBCs for time.

COUNT-OFF & NAME-O-RAMA
6 PAX and a guest who joined part way in and left before it was done.

CIRCLE OF TRUST/BOM:
We finished reading through the old testament this year, and something that really stood out to me is how unflattering the book is toward the Israelites. They are the most faithless bunch of people. It is especially a stark contrast to other texts of the era which mostly puffed up the origins of the people who wrote it. Especially look at the Babylonian epics which basically make the claim that their kings are literal descendants of gods (same with the Egyptians). In the Hebrew scriptures, we mostly see a bunch of screwups. And as odd as it is, it seems more sincere. I see myself in the story of the Israelites. I have some bright moments, but for the most part, I’m not that faithful. It reminds me that the story of the Bible isn’t really about all the human characters’ lack of faith. It’s about God’s faithfulness in spite of humanity’s faithlessness. God does call us to faithfulness. But He also equips us with the faithfulness of Christ and empowers us by His own spirit. F3 encourages us to do hard things. Perhaps the hardest thing is to humble ourselves before God and accept His free gift. Accept that He loves us, and then to respond in faith, being fully convinced that He is able and willing to transform our lives into a faithful witness to His great love for all mankind. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.