F3 Knoxville

Tag: Frenchie

Another Lap

THE SCENE: 37°F  and an Amazing Moon set to watch
F3 WELCOME & DISCLAIMER Administered
WARM-O-RAMA:
Cherry Pickers, Hill Billy Walkers, Plank Dips 10 each side, Side Straddle Hops, 12 Clockwork Merkins
THA-THANG:

2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB sit ups

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb:  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back as time allowed.

We made it farther than last time then ran to the big parking lot and did merkins on each line, leaders doing more till the PAX was all together.

This time we had time for guardrail dips OYO, then bear crawl together across the street and finished with 10 guardrail dips in cadence.

COUNT-OFF & NAME-O-RAMA
20 HIMS (8 were rushing)

CIRCLE OF TRUST/BOM:
Repeated a Q from 2 weeks ago… because:

1) Leading doesn’t have to be hard – redo something you did or enjoyed doing, sign up and make it awesome
2) It’s also a picture of our spiritual walk
Consider the 3 main disciplines: Prayer, Reading the Bible and Worship
A) Prayer
Familiar (in a good way) or caught in a routine rut?   1 Thes 5 17 Pray without ceasing
Repeating yourself; been there done that attitude; or persevering, improving? Even if it feels like the same thing God wants to hear your heart. Consider the honor: You are communicating with God

2) Read God’s word: Psalm 119:16 I will delight in your statutes; I will not forget your word.
Is it life giving or If it’s routine or boring ? Move from discipline>Desire>Delight
You don’t stop because it’s hard and you didn’t always love doing this

3) Worship: Gal 5:25 If we live by the Spirit, let us also keep in step with the Spirit.
Personal and Corporate worship: are we being Spirit led?
Was it your favorite or was it not not what you wanted it to be?
Not seeing the growth you want? Maybe it isn’t about you. Phll 2 In Humility, consider others of greater importance than yourself.
For Jesus Christ to be the main thing you can’t be the main character. Get okay with that and love others well like He did

The best corporate worship is when individual worshipers come together and magnify the name of Jesus together. Bring your best to the Lord; prepare your heart John 4:24 God is Spirit and those who worship Him must worship in Spirit and Truth

Don’t let Church be the only worship time of your week. If you only worked out once a week it’s not going to grow you. Likewise, find ways to worship God in Spirit and Truth all the time.

ANNOUNCEMENTS:
New AO location in Maryville coming early March

Wacky Wednesday

THE SCENE: 44° clear calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Plank Left/Right, Merkins, Hill-billy walkers, Clockwork Merkins, Jumping without rope and Tempo Squats
THA-THANG:

12 Hims, 4 Pre-Ruckers, +5 Rushers.
2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB situps

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb: 25 Ski jumps up and down the curb.  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back up to 10 Diamond Merkins and 20 squats as time allowed.

Fun run through the Courtyard.  Obstacles included a summersault roll, Jump off a pole, inverted handstand, Ski jumping the brick wall, crawling under a bench (thanks for the dirty knees Footsie), Stair bears and more)

Ran out of time for Mary or even a visit to the Guardrail.  Next time.

CIRCLE OF TRUST/BOM:

We talk a lot about Scripture as a guidebook to life and it is.  It is also so much more than this.  There is power and God’s promise in it and how He speaks to us.  But it is also this incredible opportunity for us as humans… sinful broken humans… to give back to God.

It is a song book and should stir emotions.  Take the gift of scripture, give it to God by reading it.  Don’t hesitate to shout out! Get Excited about it!

Take a listen to this video of an old friend reciting this Psalm: https://www.youtube.com/watch?v=KCQ3ehcC15U

Psalm 96

Oh sing to the Lord a new song; sing to the Lord, all the earth!

Sing to the Lord, bless his name; tell of his salvation from day to day.

Declare his glory among the nations, his marvelous works among all the peoples!

For great is the Lord, and greatly to be praised; he is to be feared above all gods.

For all the gods of the peoples are worthless idols, but the Lord made the heavens.

Splendor and majesty are before him; strength and beauty are in his sanctuary.

Ascribe to the Lord, O families of the peoples, ascribe to the Lord glory and strength!

Ascribe to the Lord the glory due his name; bring an offering, and come into his courts!

Worship the Lord in the splendor of holiness; tremble before him, all the earth!

Say among the nations, “The Lord reigns! Yes, the world is established; it shall never be moved; he will judge the peoples with equity.”

Let the heavens be glad, and let the earth rejoice; let the sea roar, and all that fills it; let the field exult, and everything in it!

Then shall all the trees of the forest sing for joy before the Lord, for he comes, for he comes to judge the earth.

He will judge the world in righteousness, and the peoples in his faithfulness.

If that last part about judgement seems like a change in tone that scares you, see Galatians 2 and 2 Cor 5:21 (below) that shows us that it isn’t our own righteousness but the Righteousness of Jesus

  He made Him who knew no sin to be sin on our behalf, so that we might become the righteousness of God in Him

My challenge to you is to speak scripture in your home this week.  Maybe it is out loud when you are alone, maybe it is to your whole family.  Speak scripture into your life!

MOLESKIN:
Continued prayers for Brian, Wanderer’s brother-in-law in the ICU with COVID

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

BYOB – Anniversary

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 100% 63 ℉ 1.8 mi/h SSE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle.  The water bottle is yours for the day.

Mosey to CMU pile.  Along the way stopping three times.  At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle.  With the leg exercises, the hands touch the bottle.  The objective is to make noise with the bottle.

  • 20 Regular Merkins and 20 Squats.
  • 20 Wide Merkins and 20 Monkey Humpers
  • 20 Diamond Merkins and 20 Lunges

At CMU pile everyone grab one to go along with the water bottle.  Groups of three.  The three split about 30 yards apart.  1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two.  While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1.  And then #1 down to #3.  If the water bottle falls off, then 10 Monkey Humpers.  While PAX is walking, the other two do a series of exercises.  Only after all three make one walk, the three of them then move to the next exercise.  The exercises where:

  • Curls
  • Tricep Extensions
  • Rows
  • Overhead Press
  • Thrusters

Mosey to big parking lot.  Group lines up on the north edge.  Everyone throws their water bottle across the parking lot.  Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot.  With each crossing more water is removed from the bottle and the exercise changes.

  • Full Bottle – 20 American Hammers (bottle touches ground each time)
  • ¾ Bottle – 10 War Hammers (bottle touches ground each time)
  • ½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
  • ¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
  • Empty – 5 Worst Merkins Ever (water bottle crunched each rep)

So, that was the plan with the bottles and the parking lot.  BUT, on our first throws, most of the water bottles exploded.  Which was cool but made it extremely difficult to throw the bottle any distance at all.  So, we modified to everyone running to the lone surviving bottles.  And that PAX continued to throw/skid it along the ground.  Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance.  Worked out fine.

Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs.   19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3.  Thanks to all my F3 brothers for a fun year #1.

Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.

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!