It was a lowkey day, only three showed up and we went around campus and performed our favorite workouts in different areas of campus. During our BOM, we took time to reflect and remember that it is Memorial day and being free comes with a cost.
Tag: Flower Pot
Take the stairs
THE SCENE: Perfectly cool and dry
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails: pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate
11’s by the rock: spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins
Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO
MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
Psalms 34:8-10 NLT
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner. Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter. As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin. Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!
Taking Out the Trash
THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10
THA-THANG:
Run to different areas of campus. Pick up a piece of trash and put it in the box. Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25). Run to a new area.
In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100
MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time. We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)
Total 80 merkins
COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout. As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives. Garbage in = Garbage out. I challenged each of us to find the trash in our lives that impedes us, and to remove it.
John 2:13-22
Jesus overturned tables in the temple. He took out the trash. When confronted with things in our lives, look at how Jesus handled situations, and model your response after his. If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven. There is not a more appropriate time to consider helping the East Knox Community. Here is one way we can assist.
Hey Fellas. For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life. Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available. F3 Knoxville will be providing them with the following items:
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20)
* Bath towels and twin bed linens.
Moving Impediments
THE SCENE:
| Clear | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 49 ℉ | 67% | 47 ℉ | 5.3 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers
THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.
Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.
MARY:
10 – 4 count Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:
“The impediment to action advances action. What stands in the way becomes the way.”
―
MOLESKIN:
For the sick and elderly. For our brothers battling illness and their wives. For those starting Ramadan and all striving to better themselves.
ANNOUNCEMENTS:
The Shamrock ARM and HAMMER
THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats
THA-THANG:
Prep:
- Get CMU from CMU pile
- Take to parish awning.
- Pair off.
ARM AND HAMMER (DORA):
- 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
- 200 American Hammers (partner sprints around the whole parking lot swap)
- 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
- 400 Freddie Mercs (partner bear crawls the fish and swap)
MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)
COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.
Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.
http://www.americangospelfilm.com/watch-christ-alone-ag1
http://www.americangospelfilm.com/watch-christ-crucified-ag2.html
MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!