F3 Knoxville

Tag: Frenchie

Traveling by BLIMPS

THE SCENE: Chilly; in the 40s. Great weather for a blimp ride.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warmed up with some:
    • Abe Vigoda
    • Arm Circles forward/back
    • tempo squat
    • plank jacks

THA-THANG:

Travel to new campus building. Partner up and complete the following in pairs. One person does 10 of the main exercise while the other does the waiting exercise. Then they swap until 100 reps of the main exercise have been completed.

100 Merkin – Plank
100 LBC – Low Plank
100 Squat – Al Gore

Travel to Far end of Pond. Travel by BLIMP around the smaller pond loop.

  • Burpee x5
  • Lunge x10
  • Imperial Walker x15
  • Merkin x20
  • Plank Jack x25
  • Squat x30

Traveling by BLIMPS is slow as you can imagine. The Lunges, Imp Walker and squat with side step kept us slowly moving forward. Needless to say we didn’t make it around the loop.

Headed back toward the flag, stopping to do a modified Beast.

Completed 6 reps of LBC, squats, Werkin, American Hammer and Burpee. Started heading back toward the flag as time wound down.

MARY:
Finished it out with some Hello Dollies and Flutter Kicks.

CIRCLE OF TRUST/BOM:
Previously, I had talked about  the humility of Christ from Phil 2:5-7. His coming to earth to serve others and sacrifice of himself. (On so many levels)
That same passage continues and connects that humbleness of Jesus with God exalting him and giving him the name that is above every name. Lets look at the next few verses.

Phil 2:9-11

Therefore God has highly exalted him and bestowed on him the name that is above every name. So that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

God has declared Jesus as synonymous with himself and given him his own name. One day there will be no choice but everyone will recognize the glory of God and bow.

Hide-n-go-work-out

THE SCENE: Dry-ish, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Maracan Night Clubs, Kick Throughs, Windmills, Mountain Climbers
THA-THANG:
Two Teams of 4 followed a map to locations with prescribed exercises at each spot.  Counts are per man.  If you finished early you help the guys still working so you stay as a team.

  • 20 dips & 10 right leg squats & 10 left leg squats
  • Merkin city      10 wide 10 regular 10 canyon
  • 15 leg raises & 30 smurf jax
  • 10x  Loading dock jump ups & run down Ramp, 2 Donkey Kick
  • 20 4ct Flutter kicks & 10 kick throughs
  • 10 (or amrap) Pull ups  & 10 (or Amrap) hanging Heels to heaven
  • CMU: 20 Overhead Press, 20 Tricep & 20 Curls

The catch: It’s hide and go seek style.  If the other team sees you they start a count down from 5 on the walkie Talkie.  If you are still visible at the point they get to 0, 5 burpees for the team. Good time had by all.

I wanted to see someone dive into a bush but no such luck.  Thanks to the guys who got into it and hid behind trees (even if they were only 3″ in diameter)  It was good for a laugh.

MARY:
A little bit of time for some BBS and heels to heaven while we waited for the rushers.
CIRCLE OF TRUST/BOM:

I’ve been reading Judges and there are a lot of “great” men. By worldly standards that is and some trying really hard to be godly men. But there is a noticeable lack of great fathers. Even the good judges didn’t have kids that followed in their ways.

One of these men was a non PG story. Who is the strong man of the Bible? Long hair?God used him; even his sinful and stubborn and perverted ways, but his life wasn’t the life we would want for our sons.Outside of having rather silly riddles and a bent toward violence, his wife was given to a different man after his wedding feast. Frequented prostitutes. Eyes gouged out. Years in prison. Died in a suicidal building collapse.

Yet, God used him. We’ll never know how God would have used him had his Parents told him no. If he had learned to control his desires.  But instead we see the young Samson say of a Philistine woman to his dad: “Get her for me, for she is right in my eyes.”

We as fathers need to tell our kids no. Tell them to curb their appetite for what they feel they need so they can learn to win over the desires of this world, over sexual desire, over selfishness. It’s not easy.  Laying aside His own interests for the interests of others is what we celebrate this weekend – Jesus did that perfectly.

If we get out here and get as strong as Samson and not figure out how to be a good father – we will have missed the mark.  Being a good father is about daily caring about the spiritual development of your kids.  That’s going to look very different for each kid, but be praying for your kids, talking with them about spiritual things and having the hard conversations.  Don’t avoid the uncomfortable conversation or hard consequences win out over spiritual growth of your kids. I don’t have it all figured out- I’m talking to myself as much as anyone, but I’d love to talk it out over coffee or on a run.

And here is a tip – you can’t do it on your own strength.  Ask the Holy Spirit, in the power of Jesus’ name to guide you in your parenting.

ANNOUNCEMENTS:
Family friendly workout at the Project Saturday, 7am.

Plan for the CSAUP May 7 9pm-12am.  If you enjoyed this mornings workout, that will be 10x better.

Fun with Cones

THE SCENE: Crisp spring morning

F3 WELCOME & DISCLAIMER:  This workout comes courtesy of our brother, Waxjob.  Thanks, Waxjob, for posting your old workout!  <https://f3knoxville.com/its-about-the-cones/>

WARM-O-RAMA:

  • Cherry Pickers x12 IC
  • SSH x25 IC
  • Burpees x2 OYO
  • Grady Corns x15 IC
  • Burpees x4 OYO
  • Rockettes x15 IC
  • Burpees x6 OYO
  • TN Rocking Chairs x15 IC
  • Burpees x8 OYO
  • Guardrail Dips x10 IC

THA-THANG:

Mosey’d a very short distance to the strip mall.  Split into two teams.  Flipped a coin to see who started with a run.  Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall.  While Team 1 runs, Team 2 works through the exercise stack together.  When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work.  When a team finishes the stack, they get a cone and start over.  Keep going until a team wins 3 cones.

Exercise Stack:

  • 10 Jump Squats
  • 20 LBCs
  • 15 Merkins
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Monkey Humpers (4ct)
  • 15 Dry Docks
  • 20 Mountain Climbers (4ct)

MARY:

Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows.  20 Guardrail dips.  Mosey’d back to the flag.  Time left for 5 burpees and some flutter kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 2 (NLT) – The Wedding at Cana

2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.

You are Never Alone by Max Lucado

“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”

“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”

Starving for Rain: Habitually Feed Yourself & then Others

THE SCENE: ~48F, wet but somehow not very rainy.
F3 WELCOME & DISCLAIMER – Not a pro.
WARM-O-RAMA:
10 x Overhead Clap
9 x Squats
8 x BBS
7 x LBACF & LBACR
6 x Lunges Fwd/Back
5 x Flutter kicks
4 x Merkins
3 x Squat Jumps
2 x V-ups
1 x Burpee

THA-THANG:
Mosey to the overhang. Do a core exercise (YHC forgot what was called – maybe flutter kicks?)

Mosey to the courtyard.

Decision time- PAX got to choose 11’s or 21’s. They chose 21’s back and forth across  the courtyard:
Squats – Bicycles (2-count)
Pax did well, we stopped at YHC’s 7-count for Squats (so ~210 squats for me)

Decision time– again. PAX got to choose Freshman Hill or Sophomore Hill. They chose Sophomore Hill.

Simplicity at Sophomore Hill – Bernie up the pavement, lunge all the way down, bear crawl up the grassy area. come back to the stop sign. YHC decided once was enough.

Mosey to CMU Pile for 7’s: Pull-ups (at the top) and Thrusters at the bottom. We got about 1/2-way through and ran out of time.

Mosey back to the Shovel Flag. Stop at the Stop sign to do 10 Monkey Humpers OYO. Jog back to the overhang, wagon wheel, jailbreak at the stop sign to the shovel flag.

Back 15 seconds early… nice.

MARY:
Mary didn’t know… because she wasn’t pre-sent.
COUNT-OFF & NAME-O-RAMA
4 RUSHers and 10 PAX!

CIRCLE OF TRUST/BOM:
This week Butterknife, myself, and then Lil’ Spice (VQ on Friday) are covering habits! Today was my JUCO Farewell Q, if you will. Since July 31, 2019, JUCO has been my home AO. But I’ve purchased a house that is closer to Shamrock, so I wanted to Q on my last time out and share something that’s been meaningful over the long haul for me in relation to habits.

Habits are important – one day at a time we meet the demands that come along. But whether good or bad, we’re becoming something. Below is the story of “the Starving Baker”, something I learned about years ago in a series of books called “Habitudes” when I lived in Japan. Take it in and hear the message it communicates:

Imagine if you will. You visit a bakery not far from your home. It’s new. You know you’re going to love this place because they’ve hired a new baker who has recipes for breads, pastries, donuts, cakes and cinnamon rolls that are to die for.

Word has gotten out about this bakery. Crowds start forming lines each day, waiting for the new confections to come from this baker’s marvelous kitchen. After you purchase your cinnamon roll, you sit down to watch this baker in action—and you notice something right away. The baker doesn’t seem to have enough help. Everyday, he ends up trying to serve all the customers himself. He is scurrying back and forth, busy with all the requests of the people—but oblivious to what’s happening to him. His exhaustion is quickly becoming burn out. What’s worse, as you watch him for a few weeks, you see a change. This man is getting thin. Very thin. It almost seems like he is shriveling up. What’s the deal?

Suddenly, the problem becomes obvious to you. This man never stops to eat. The irony is, he is so busy serving bread to everyone else, he never stops to eat anything he serves. With food all around him, he is starving. Hmmm. Sound familiar?

So, are you the Starving Baker? Are you neglecting yourself so that you can feed others, only to become more and more emaciated and at your wits end that it seems no one is helping you? Maybe it’s time to step back and ask “am I doing what God has called me to do or what I want to do?” He will bless what He calls you to, but remember that daily habits can feed your soul or they can starve your spirit. Choose wisely this day whom you will serve.

MOLESKIN:
Prayed for Survivor, Cosmo’s mom, Data’s marriage, and Booster’s recovery. Also both decisions were made to avoid 11’s with Burpees and Merkins, so I guess the PAX had good intuition if they wanted to avoid those exercises (mainly the Burpees)
ANNOUNCEMENTS:
See the recent posts about the Blade/Whetstone. Convergence July 2 at JUCO too!

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag

MARY:

  • Flutterkicks X 20
  • Hello Dollies X 10

COUNT-OFF & NAME-O-RAMA   15 men

CIRCLE OF TRUST/BOM:

Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?

ANNOUNCEMENTS:

  • Possible new AO in Kingston – Do you know anyone that lives there?