F3 Knoxville

Tag: Full Tank

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Just Like the Prodigal Son, I’ve Returned

AO: juco
Q: Mermaid (Bradley Roberts)
PAX: 5K (Derren Burrell), Mailbox (Chip Keim), Erector (Jason Champion), elf, Waffles (Pedro Da Silva), (Tooth Fairy) Dana Rust, Full Tank, Butterknife, Booster (Les Fout), Data (Joey Tipton), Fetch (Joel Moran), Wanderer (Dave Staab), Base Salary, Cosmo, MessyHobbs, Windex, Guardrail (Brandon Brown), Mermaid (Bradley Roberts)
FNGs: None
COUNT: 18
WARMUP:
SSH – 15
Baby Arm circles forward & backward -10
Arm Stretching
Cherry Pickers -3 (long and slow)
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
MARY:
ab exercise followed by 10 merkins for the last 5 minutes, we went through about 4 or 5 rounds
ANNOUNCEMENTS:
F3 in the Nude on Saturday at the Cove at 0700, ask Mermaid if you have questions
COT:
This is my 4 year anniversary of joining F3. We talked about the importance of using a back blast. I was able to recall from my first post 4 years ago the attendees, the workout and the message. Now that we have a new and improved back blast system, I would encourage everyone to record this data because it is important.

GPS Art F3 Juco take 1

THE SCENE: 70° and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get ups, tai chi warriors, Reach for the stars, Let it hang, Butt kicks, SSH, High Knees, Mountain climbers
THA-THANG:
A campus tour spelling “F3 Juco” as GPS ‘art’. At each turn there were excercises.
Starting with 10 SSH, then introducing some new excercises
Flip flop merkins, Shuttle run the lower bar of F
Bernie up to the top of the F twice, then 10 Gorilla Humpers (wide monkey)
Finish the F with a shuttle run to flutter till the 6 arrives.
Straight to the Railings for 20 underdogs
Draw the “3” with Hello Dolly, kick throughs and monkey humpers along the way.
Then to the top of the J to carry some of each others weight on a pole.
One legged SSH and “James Bond” made the U, the C was hand stand merkins (or burpees) and dips.
We finished the O with a rope run around a tree.

MARY:
LBC is about all we had time for
CIRCLE OF TRUST/BOM:
Hebrews 12:1
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us

I want to focus on the word endurance. On a Wed, we have runners who know about endurance. I used to think of Endurance as just working hard and harder. But it is a lot more about pace than it is any one hard step.
Ask yourself, are you making forward progress?
Do you have a plan? Do you know where you are going?
Have you removed the sin in your life that weighs you down?

Your race is your race. Your journey to become more like Jesus is not identical to anyone else, but it is not meant to be done alone.
Get into a community of believers, find a Church home, F3 is great, but it is not a church.
A church needs all ages, men and women, worship, communion, baptism, giving, accountability and all the pains and joys that come along with all that.
Then make sure Jesus is your motivation, source of energy and Goal.
And consider your pace. Yes, take breaks but ensure forward progress. Guys who get up before 5 to work out tend to want to push hard, but don’t burn out.
And God gave us the gift of (warning, unpopular word) the Sabbath. It got abused in Jesus’ time, it gets forgotten entirely now, but Sabbath was made for man.
That weekly day of rest, change of pace and focus on worship and serving will allow you to Run the race.
Maybe you step back from formal serving for a season, but you still run the race – stay involved, make others a priority, show up, care , pray
Endure to the end.

ANNOUNCEMENTS:
F3 In the nude coming up July 29.

Heavy day

THE SCENE:

Unseasonably cool

WARM-O-RAMA:

  • Cherry Pickers
  • Tie Fighters
  • Tempo Squats
  • Tempo Merkins
  • Down Dog

THA-THANG:

Grab a CMU and rifle carry to big parking lot. We setup with the following list.

  1. 40 Tricep Extensions
  2. 35 Goblet Squats
  3. 30 Curls
  4. 25 Rows
  5. 20 Derkins
  6. 15 Thrusters
  7. 10 CMU Swings
  8. 5 Blockees

After completing the list, suitcase carry your CMU to the first parking lot line, return with it in opposite hand.
Repeat the list dropping the first row (start with #2). After all is complete, carry to second line.
Rinse and repeat dropping an exercise and carrying to a further line.
Last cycle would be 5 Blockees and carry 8 lines.

Workout credit: kick-flip

MARY:
20 flutter kicks

CIRCLE OF TRUST/BOM:

I’ve been memorizing verses recently using an app called fighter verses. https://www.fighterverses.com/ Check it out if interested.

One of those verses is Deut 10:12-13:

12 And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, 13 and to observe the Lord’s commands and decrees that I am giving you today for your own good?

— Deut 10:12-13

Two things I’d like to share.

  1. One is a reminder to obey God. These verses do a good job of fleshing out what that looks like.
  2. Two is a reminder it’s for our good. It’s amazing that God would set it up that obeying him is not just for him but also for us. Obey! and rest assured it’s the best thing to do.

 

Core Mountain IV

THE SCENE: 70° and enough humidity to share
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Lunge Left, Lunge Right, Mountain climbers, offset merkins, Windmills
THA-THANG:
25 of each of the below moving between the lines on Jucomajaro.

T-claps to Trolley who I stole this workout from, only making use of the lines, instead of rope: https://f3knoxville.com/core-mountain-iii/

  • BBS
  • LBC
  • Scissors
  • Flutters
  • American Hammers
  • Leg lifts
  • Freddy Mercury
  • Cross toe touches
  • Windshield wipers
  • Cross mountain climbers
  • Heel touches
  • Box cutters
  • Hello Dollys
  • Groiners
  • Side Crunches
  • Supermans
  • Plank Destroyers
  • Imperial Walkers

Ate some blackberries on the way down, added some stone work and dips on the guardrail with a little time for Mary

CIRCLE OF TRUST/BOM:
John 14:1 says, “Let not your hearts be troubled.  Believe in God; Believe also in me”.

I heard recently of a commentary by Frederick Bruner on John that this word “believe” more literally translates as “relax into”.  This of course made me think of a hammock.  We must put our full weight into a hammock to enjoy the swing, but it takes faith that it will hold us to really relax.  Ronald Rolheiser in Holy longing describes prayer as “Relaxing into God’s presence”.

My prayer for us today is that we can Believe, Rest and Relax into God’s goodness. Just as generations before us have found God to be enough to hold us up.
“But we believe that we will be saved through the grace of the Lord Jesus, just as they will.”  Acts 15:11

ANNOUNCEMENTS:
Shamrock Convergence in 4 days! Sat, July 8, 7am.