F3 Knoxville

Tag: Feeny

Wingam Rainy Bday Q

THE SCENE: Stormy Morning
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
15 SSH, 10 Tempo Squats, 10 tempo merkins, 15 mtn climbers, 10 lbac foreward and backwards, 10 overhead claps, 10 SSH
THA-THANG:

4 Rounds, 4 workouts, Heads we did the light version tails was heavy version

ROUND 1

Merkins-Derkins, Big Boys-Heavy Big Boys, Squats, Heavy Squats, Toe Merkins-Twinkle Toes

ROUND 2

Curls-Bent Over Rows, Dips-Tricep Extensions, American Hammers-Heavy Hammers, Squat Jump-Thrusters

ROUND 3

Diamond Merkins-Stand Up Rows, Freddy Mercury-Heavy Freddy, Monkey Humpers-Monkey Humping Goblet Squats, Pickle Pointers-Heacy Pickles

ROUND 4

Burpee-Blockee, Lunges-Heacy Lunges, SSH-Hold your block Hops, Dips-Heavy Dips

COUNT-OFF & NAME-O-RAMA
Lonely 4
CIRCLE OF TRUST/BOM:
Be thankful for your problems and be considerate of everyone around because everyone is going through stuff.

ANNOUNCEMENTS:
Convergence coming up July 8 @ Shamrock, F3 in the nude coming up.

Time keeps on ticking!

THE SCENE: We had a little fog with temps around 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Tempo Merkins, Willie Mayes Hayes, LBC’s, Moroccan Night Clubs, Knoxville Cherry Pickers and we were ready to go.
THA-THANG:
Workout area was set up like a clock with each hour of the clock identified with a placard identifying the hour and the exercise to go with it.

12 o’clock- Merkins, 1 o’clock- heavy squats, 2 o’clock- low planks, 3 o’clock – Hello Dollies

4 o’clock- curls, 5 o’clock lunges, 6 o’clock – high planks, 7 o’clock box cutters

8 o’clock- triceps extensions, 9 o’clock 8 count body builders, 10 0clock- mtn climbers, 11 o’clock Freddie Mercury’s

The Q kept the time of 1 minute increments continuously running.  Each HIM was on a different exercise and when the timer was started the first round, each person would do the exercise for 40 seconds and then move to the next exercise within 20 seconds.  This was done until the round was completed (12 minutes) and then time stood still as we ran appx 200 meters.

Once the group was back in position, the Q started the clock and the group repeated the trip around the clock with 50 seconds of exercise and 10 seconds to move to the next exercise.  This was done until the round was completed (12 minutes) and then time stood still and we ran appx 200 meters.

For the 3rd round, we took turns picking out an hour on the clock and doing the same exercise as a group until 6am.

MARY:
COUNT-OFF & NAME-O-RAMA
Rampart had 6 HIMs beat the gloom and utilize our time that we were given to strengthen our F3″s
CIRCLE OF TRUST/BOM:
The word came from Luke 13:6-9.  The story of the gardener that took care of the owners fig tree.  The owner comes and sees that the tree once again has not produced fruit (after 3 years) and tells the gardener to cut it down “Why should it use up the soil”!  The gardener asks for another year to fertilize and care for the tree.  It in one years time it has not produced fruit, it will be cut down and replaced with a tree that will produce fruit.

As we emphasized the use of time and the importance of utilizing the limited amount that we are given, we must look at this parable and see that we are given a specific amount of time on this earth to produce fruit.  If we don’t produce the fruit, God will use another to fulfill his will and we will have missed out on the opportunity he has given us.  At the end of our life we will be judged.  We will not enter Heaven by our good works (our fruit) but by the mercy and grace given to us freely by God and the sacrifice of Christ.  It is because of this mercy, grace and sacrifice that we should strive to utilize every second that we have to produce good fruit.  This can be leading people to Christ or just showing the love that Christ showed to others.  Our clock is ticking, utilize every moment.
MOLESKIN:

ANNOUNCEMENTS:
AED and med kit familiarization on Saturday, July 1.

Salt and Light, and Heavy

THE SCENE:

Clear, 60 degrees, Near 100% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – Morrocan Nightclubs – Imperial Walkers – Tempo Squats – Shoulder Taps (20 OYO) – 5 Burpees OYO

THA-THANG:

Football Mosey to CMU pile. Dropped passes = 2 Burpees for both Thrower/Catcher.

Partner up. Slowsey, taking turns carrying CMU to football field.

At the field, 25 dips on the bleachers.

Partner up at the goalline. 1st partner runs to the 50 yd line and back. 2nd partner begins group of exercises (take turns):

  1. Curls
  2. OHP
  3. Upright Rows
  4. Bench Press
  5. Bent Over Rows
  6. Skull Crushers
  7. Burpees

2 FULL ROUNDS.

MARY:
4 Core exercises: Hello Dolly, Flutter Kicks, 5 Burpees, 45 sec plank, BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’ve read this often, but lately I’ve heard it on more than a few occasions; The fruit of the Spirit is LOVE, JOY, PEACE, PATIENCE, KINDNESS, GOODNESS, FAITHFULNESS, GENTLENESS and SELF-CONTROL. Against such things there is no law. (Gal 5:22-23). Paul wrote this to churches in Galatia 2000 years ago.

So what does this mean for us, as believers, here today?

I think that so much in scripture can seem redundant and repetitive. We can recite things over and over and believe that they are true. But do they change who we are? We need repetition, don’t we? Isn’t that the point? Isn’t that why we have church services every Sunday? Dont’ we come to F3 3-5 days a week and often do the same exercises? Why?

If you’re going to be good at something, you have to practice. If you’re going to follow Jesus, you have to read about and study who Jesus was. And if you’re going to live by the Spirit, we have to put into practice these exercises…to grow the fruit. We have to look different from the world. A dark world.

In Matthew, Jesus tells his followers that we are the salt and light of the world. “Let your light shine before others so that they may see your good works and give glory to your Father who is in heaven (Matt 5:16). So we do these things, not to make us look good but to reflect and glorify the one who is good.

My challenge for us today is to not only memorize Galatians 5:22-23, but to practice these 9 fruits of the spirit. Know them, think about them every day, and put them into practice.

We are going to fail at these, every day, but the goal here is practice. Practice kindness to those around you. Practice peaceful responses. Practice offering forgiveness to those who harm you. Practice being gentle to your wife. Practice patience with your kids. Practice taking a pause when you feel an urge or desire that you know is not from the Lord. Practice listening to a coworker. Practice love.

The more we practice these things, the more they will become habits and the more we will become like Jesus. And when we mess up, often, we take that opportunity and run to Him. We repent and know that He is trustworthy to forgive us.

ANNOUNCEMENTS:
Convergence – Shamrock – July 8.

Thievery is the sincerest form of flattery

THE SCENE: 60 Degrees with a thick layer of humidity
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
15 SSH; 10 Tennessee Rocking Chair, 10 Tempo Squat, 5 Side Plank Stretch, 10 Tempo Merkins; 10 LBAC Foreward, 10 seal claps, 10 Hallelujahs, 10 Bobbit Cherry Pickers, 10 LBAC Reverse
THA-THANG:

*STOLEN FROM ROCKET @ THE PROJECT*

Memory Card Game. Q placed two sets of cards arranged in a 5×4 square. Each Card has a workout designed. PAX split into teams and played the memory card game. If they flip over two cards that match they preform the exercise then run to the end of the lot and remove those from the board. If they don’t match then they preform both exercises, run to the end of the lot. Flip them over and try again.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 Lovely PAX
CIRCLE OF TRUST/BOM:
Reading a book called “Comfort in Crisis”. Talks about how the body and spirit improve by doing really hard challenging physical tasks. Made me wonder if the same benefit could come from doing the difficult things spiritually. Praying when you seem way to busy, bringing the lord up to someone who doesn’t want to hear it, showing grace to someone you really don’t necessarily like. 

MOLESKIN:
Prayers for Travelers, injuries, & VBS/Bible Schools
ANNOUNCEMENTS:
Volunteer Workday @ Asylum this Sat.; Dragon Boat Races for KARM with FIA on June 17th; Convergence July 8th @ Shamrock; July 29th F3 in the NUDE!!; Taco Ruck @ Rampart this Saturday starting @ 5:30

Awkward Carry

THE SCENE: Cool, dark, steamy from the pre ruckers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slower paced with more focus on stretching and core stability.
THA-THANG:
6 Rounds

12 CMU deadlifts, 9 CMU curls, 6 over head presses

After each completed round carry your coupon down the parking lot and back using the specific carry method.

  • Rifle
  • Farmer
  • Bear Hug
  • Zercher
  • On Shoulder

Final round we formed a fireman’s bucket line and passed the 100# sandball down and back.

Then we spaced out walking three feet for each hand off.

Then we each took a turn full distance carrying, handing off to next each trip.
MARY:
Circle up at the start for ab blast.
COUNT-OFF & NAME-O-RAMA

  •  Lucille
  •  Skewer
  •  Skeletor
  •  Feeny
  •  Candy Crush
  •  Piston
  •  Michelin Man
  •  Ride Along
  •  Foghorn Leghorn

CIRCLE OF TRUST/BOM:
Why are you doing what it is you are doing? Self evaluation for our motivations in life.
MOLESKIN:
Very happy to jump in and cover for Wilbur. Extremely proud the group handled that weight as well as they did.
ANNOUNCEMENTS:
Taco Ruck this Saturday at 5:30!