F3 Knoxville

Tag: Frosty

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Focus on Form

THE SCENE: Cool, clear, and perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct) x 20
Tempo Merkins (4ct) x 10
Tempo Merkins (8ct) x 5
Tempo Squats (4ct) x 10
Tempo Squats (8ct) x 5
Little baby arm circles (4ct) x 10 forward/10 reverse
Little of this and that stretching x 30 sec
Cherry Pickers x 5

THA-THANG:
3 stations: Lower body, Upper body, Core.  Simple escalator style, no break between sets.  Lather, rinse, repeat until timer.
Today’s workout is designed so that each PAX can go at his own pace.  Focus on form and quality reps.  Don’t worry about quantity or speed.

Mosey to 1st station near the dumpster.
Lower Body – 15 minutes

  • Squats
  • Iron Mikes
  • Calf Raises – single leg
  • Flutter kicks (4ct)
  • Side lunges (each side)

Indian run with 20 lb slam ball to 2nd station at the playground.
Upper Body – 15 minutes

  • Merkins (standard)
  • Dips
  • Wide arm merks
  • Pull-ups
  • Carolina Dry Docks

Indian run with 20 lb slam ball to 3rd station at the outhouse.
Core – 10 minutes

  • V-ups
  • Side crunches
  • LBC
  • Hello Dolly
  • American Hammer

Indian run back to AO (with slam ball of course)

MARY:
Finished up with a minute of Freddy Mercury’s!
COUNT-OFF & NAME-O-RAMA
7 men sweating in the gloom!
CIRCLE OF TRUST/BOM:
Our word today come from Galations 5:22-25
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 24 Those who belong to Christ Jesus have crucified the flesh with its passions and desires. 25 Since we live by the Spirit, let us keep in step with the Spirit.

On spring break this week, there was a conversation between my BIL and his aunt in which I was a silent participant.  He’s currently living with his girlfriend and he opened the door for her to comment, “You know you’re living in sin.” “I know I am, but…(irrelevant and unremembered reply).” “But you don’t have to.  It’s a choice.”  And she was dead on.

Our sins are a choice that we make.  Our society has made sin easy, convenient, and accepted as the cultural norm.  But what messages are we sending to our children, our wives, our fellow PAX, and our communities by accepting and engaging willingly in sin?  What example are we setting?  We have an example set forth by Jesus Christ of how to act, both in private and in public.  The Holy Spirit resides in those of us who have accepted Him and guides us and enables us to walk in faith and produce the fruits of the Spirit.  Do you recognize these traits in your fellow PAX?  Your family?  Yourself?  Start with yourself.  Get right with God.    Focus on your form and lead by example.  Live by the Spirit.  Keep in step with the Spirit.  Live for Him and become a true HIM.

MOLESKIN:
Prayer requests: Cosmo’s mother (chemo today), Earmuffs’ wife (job interview), Ukraine
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 totems

THE SCENE: 22 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Not too much just a couple regular things and we got started
THA-THANG:

Two totem poles (see picture) we did the first one running around the main island of the lower parking lot between each exercise. The second totem we ran up from the parking lot to the bench at the top of the hill and back.

MARY:
Took care of the ab work during the work out
COUNT-OFF & NAME-O-RAMA
Five PAX
CIRCLE OF TRUST/BOM:
Today in 1945, the battle of Iwo Jima started. 2500 American soldiers lost their lives on day one. 7000 total American lives were lost over 35 days of one of the bloodiest battles in World War II. 20,000 were injured. We talked about the sacrifice these men made to keep America and the world free. We also talked about our personal sacrifices we need to make on a daily basis. Putting ourselves behind our family and our neighbors. Putting our own desires and once aside while we concentrate on the people around us.
MOLESKIN:
It was my first time back in quite a while. I definitely missed the fellowship and oddly enough to work out.
ANNOUNCEMENTS:
CSAUP

Lappin It Up @ Dog Pound – 2-10-22

THE SCENE: Colder than the forecast indicated.  Clear skies showcasing a few planets and more than one shooting star
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes – 20 count; feet apart – rigth, left, middle – 20 count for each; Grady Corns IC x 5; Cuckoo Clocks OYO x 10; Neck Rolls x 5 each way; Grady Corns IC x 5; LBAC IC x 5 each way; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat IC x 5
THA-THANG:

Mosey across Northshore to the Dog Track for a Seabiscuit-style workout where all PAX performed each of 4 exercises according to the prescribed rep count for each round, and then followed that with the prescribed number of laps around the track for each round.  

Exercises – Merkins – Air Squats – Windmills – Dead Bugs

Round 1 – 25 reps, 1 lap

Round 2 – 20 reps, 2 laps

Round 3 – 15 reps, 3 laps

Round 4 – 10 reps, 4 laps

Time was called with PAX spread out all over the track at various stages of the challenge.  All were accounted for and then moved back to the AO

MARY:
Flutter Kicks back at the AO – 4-count to 30
COUNT-OFF & NAME-O-RAMA
10 – Frosty, Mayberry, Earmuffs, La-Z-Boy, Goat Dish, Ribbed, Submarine, Snitch, Trunk
CIRCLE OF TRUST/BOM:
A lyric from the 1994 Soundgarden song, “Fell On Black Days”

“So don’t you lock up something that you wanted to see fly”
MOLESKIN:

ANNOUNCEMENTS:
Asylum CSAUP Saturday 2/26

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.