F3 Knoxville

Tag: Flash

A back from the beach beatdown…

THE SCENE: A little balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

8 Cherry pickers

15 Little baby arm circles

15 SSH

Cadence was a little off, I blame the Q…

THA-THANG:

-CMU pickup, squat then press. 20x OYO

-Merkins. 20x OYO

-WW2’s. 20x OYO

-LBC’s until the PAX is done

-Indian Run with CMU to the church parking lot.

-Split into 1’s and 2’s

-1’s do burpees while 2’s run to other end and do  10x big boys and run back to the 1’s. Switch it up.

-Indian Run with CMU back to the AO

-Bear crawls length of the court, stopping every three hands for a pair of Merkins.

-Quick trip to Krumpet and back to the AO

MARY:
LBC’s, Big Boys and WW2’s to cash out.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We all have something that wakes up up from time to time or something that keeps us awake. Turn to Matthew 6 when you are heavy laden with worries of this world.

Matthew 6

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?
MOLESKIN:
A word from Wendell Berry about peace in the midst of what worries you.

“The Peace of Wild Things”

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.

 

ANNOUNCEMENTS:
***Attention! I’m looking at putting a t-shirt order together. We’d need 12 shirts to be ordered before they would ship so I’m trying to judge interest amongst the PAX. I feel like there are enough guys like myself that have started in the last few months that would want a shirt or two. Send me a message on GroupMe if you’d like one and I’ll determine if there is enough interest.***

Who Needs Legs?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 10

OH Clap IC x 30

THA-THANG:

Started off with a song.  Flower by Moby (Known for lyrics Bring Sally Up, Bring Sally Down).  Hold the bottom of a squat for the entire song, but when the song says Bring Sally Up, you explode off the ground like a squat jump and then right back to the squat.

Mosey to Mt Suckmore

Deck of Cards – Red cards were bear crawl up the hill and Iron Mikes to match the number on the card.  Black cards were run the hill and squats at the top.  Jacks=11, Queens,=12, Kings=13, Aces=14, Joker=20

Q drew a card and we performed.  If you got done, then you held either the squat or lunge position until the 6 was done and we mosey back to the bottom and do it again.

We were not able to finish the deck of cards, but what we got done was brutal enough.

Mosey back to the AO.

MARY:
Dealer’s Choice.  I picked someone to do a workout of their choice and they lead.  Once they are done, then they picked someone else to lead another workout.

Flutter Kicks

Leg Lifts

LBCs

Complex Crunch (Moses Special)

Box Cutters

30 second LBC Cash Out OYO.

COUNT-OFF & NAME-O-RAMA
12 HIMs.  Flash, Pinnochio, Napster, Woodshack, Radioshack, Neighbor, Moses, Taco, Butterfingers, GoldFinger, Hammy, Drifter
CIRCLE OF TRUST/BOM:
You are a product of your choices and nothing else.

Galatians 5 talks about the Fruits of the Spirit and the Fruit of the Flesh.  It tells us not to engage in things to gratify the flesh, but instead do things to gratify the spirit.  This tells me that there is a choice to be made there.  The choice you make will determine your next step and eventually your outcome.  Are you making choices to gratify the spirit and see the outcome that you desire to see.

Be mindful of the choices that you make.

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

Psalm 27

THE SCENE: Clear to partly cloudy, 60 degrees F, 71% humidity – Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

AO Run, Bernie, and Karaoke

THA-THANG:

Starting at South end of Bomb Shelter AO

Merkins x12

WWII Sit Ups x12

SSH x12 (4 Count)

Dry Docks x12

Pull Ups (Modify – Inverted Pull Ups) x12

Box Jumps (Modify – Step Ups/leg) x12

Dips x12

Bernie to CMUs and with CMU perform the following:

Lawn Mower Pulls x12/arm

Bent Rows x12

Squats x12

Curls x12

Triceps Extensions x12

Upright Rows x12

Russian Swings x12

Bear Crawl line to line (about 25 yards)

Run past Troll Bridge (to trail intersection)

Burpees x3

Run to AO

Bear Crawl line to line (about 25 yards)

AMRAP …… until time to recover.

MARY:

Flutter Kicks, Box Cutters, and X’s and O’s

COUNT-OFF & NAME-O-RAMA
14 total, no FNGs

CIRCLE OF TRUST/BOM:

Proverb 27

17(a) As iron sharpens iron is one of the mantras of F3 but there is more wisdom from Solomon in Proverb 27.  Here are some of them:

1  Do not boast about tomorrow, for you do not know what a day may bring forth.  (Be humble, don’t be overconfident.  Be on guard.)

2  Let another man praise you, and not your own mouth; a stranger, and not your own lips.  (Be aware of and avoid self praise.  It means much more when it’s from an outside source.)

4  Wrath is cruel and anger a torrent, but who is able to stand before jealousy?  (Jealousy has a power and destructive capability that goes beyond wrath and anger.  The latter are usually from being provoked while jealousy is more secret and buried within our mental darkness.)

7  A satisfied soul loathes the honeycomb.  (When our life is satisfied from a material or physical aspect we find it easy to reject things that are usually pleasing to us.  Instead we need to fill our hearts and souls with God and His spiritual truths.)

18 Whoever keeps the fig tree will eat its fruit.  (The worker is worthy of the fruit of his labor and not just literally.)

20 Hell and Destruction are never full; so the eyes of man are never satisfied.  (Our longing for things we desire will never be satisfied.  The answer is to have the need channeled and satisfied in God and what He provides.)

15-16 A continual dripping on a very rainy day and a contentious woman are alike; whoever restrains her restrains the wind, and grasps oil with his right hand.  (Instead of trying to change a contentious woman, a wise and godly husband loves her as Jesus loves his church and leaves the changing up to God.)

But getting back to Verse 17, the entire verse reads, “ As iron sharpens iron, so a man sharpens the countenance of his friend.”  Just as the striking and friction of iron against iron can sharpen one another, so it is with each of us.  We should not shy away from giving and receiving critical and constructive criticism.  Don’t let a brother walk alone, sharpen him with godly communications.  Walk together in mutual concern for each other’s burdens, worries, and temptations.

Credit David Guzik, Enduring Word                                                                                                          September  6, 2017

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

Control

THE SCENE: Partly cloudy skies, 59 degrees F, 69% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10, cherry pickers x10, overhead hand claps x30, tempo merkins x10
THA-THANG:

Indian run to Mt Crumpit with 40 sandbag.

5’s on Mt. Crumpit

2-Hand release Merkins

Run Up

8-Bodybuilders (8 CNT)

Run Down

(Increase/decrease 2 each trip)

Big boy sit ups till 6up

Indian run to AO  with 40 sandbag.

AMRAP Circuit on 1/4 mile AO Loop

  1. Box Jumps x12 orStep Ups x12/leg (run across AO)
  2. Derkins x12 (Bernie back to pavilion)
  3. Squat Thrusts x12 (run across AO)
  4. Pull Ups x8 (Bernie back to pavilion)
  5. CMU Swings x12 (run across AO)
  6. Box Cutters x12 (run AO 1/4 mile loop)
  7. Burpees x8
  8. SSH x10 (4 CNT)
  9. WWII Sit Ups x12 (run back to pavilion)
  10. Curls x12 (Start back at 1.)

MARY:
Flutter kicks (4 count) x30, LBCs to cash out (x46).

COUNT-OFF & NAME-O-RAMA
13 HIMs with a couple of prodigal sons among the group.
CIRCLE OF TRUST/BOM:
Control.  Some things are within and some things are not within our control.  Coming up the hill for the last time this morning my SSHs were very sloppy, low energy style.  I realized midway through them that I was in control of the way I performed them and I better make a better showing for myself.  I was in control and I could just go through the motions or I could do them for my best benefit.  I was in charge of the impact they had.

Sometimes I get the false impression that I control things that are really bigger than me or my capabilities.  I remember a time when a very well know company did something I personally did not agree with.  Although I did not own any of the company’s stock, I called my financial adviser and told her to never invest my money in the company in the future.  A few weeks later another company began acting like an activist for a particular cause that I did not agree with so I called my adviser and informed her to sell the shares in my portfolio.  It happened again last week.  But this time I let it go and didn’t make the call to “sell.”

Why my different reaction this time?  I’ve become aware of my lack of impact, my lack of control.  I need to focus on what I can control, and let go of the things I cannot .  Yes, I do need to hold to morals rooted in God’s expectations.  Yes, I do need to stand up against sin and evil of others … and myself.  And finally, yes, I need to let God be God and let him dish out the wrath.  Vengeance is His, He will repay.  Jesus summed it up for me when He said that all the law can be summarized in two commandments, love God and love others.

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

Tough or Dead

THE SCENE: Cool Summer Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle’s (FWD/BWD) x 10 4-Count, Cherry Pickers x 10 4-Count, Tempo Squat x 10, Side Straddle Hops x 15 4-Count
THA-THANG:
Cardio – & 7’s ( Body Builder’s @ The Troll Bridge & WW2 Situps @ The Grinder)

Dora Time (2 Rounds)

  • 100 Box Jumps – Farmer Carry CMU
  • 100 Bent Row’s CMU – Bear Crawl to the far side of the bathroom
  • 100 Overhead Press – Lunge to the first basketball goal (CMU Overhead)

MARY:
Ab Kraken – 25 of each (8 Stations) WW2 Situps, Flutter Kicks, Peter Parker’s, Mtn Climbers
COUNT-OFF & NAME-O-RAMA
5 HIM’s to Kickoff June!  Drifter, Hammy, Flash, Napster, Butterfingers
CIRCLE OF TRUST/BOM:
Sometimes when that alarm goes off at 4:30 am we probably ask ourselves why.  Well recently one of our PAX shared a little wisdom with us.  “Getting old ain’t for sissies!”  That really got me thinking about what makes up a good long life, and what we don’t always think about is the suck.  You are going to hurt, your kids are going to keep you up all night, and basically life is just going to keep kicking your ass.  But here at F3 we have a little secret, and that’s the mental toughness we forge each morning.  We are preparing our minds and body for the suck, so when life does get tough we are ready.  Our family and friends rely on this strength, so be prepared and keep embracing the gloom.