F3 Knoxville

Tag: Full Tank

It’s just 6 reps…

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC

THA-THANG:

Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

COUNT-OFF & NAME-O-RAMA
7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…
CIRCLE OF TRUST/BOM:

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

MOLESKIN:
Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
ANNOUNCEMENTS:
3rd F next weekend at the Bomb Shelter – 0700

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR

WHY DO WE SUFFER?

THE SCENE: Foggy but nice.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Temp Squats, Dancing Bear
THA-THANG:
The warm-up came to an end quickly.

  • AO-Flag Parking Lot Circuit – 25 Burpees, Run a Lap, 50 Merkins, Run a Lap, 75 Squats, Run a Lap, 100 SSH, Run a Lap.
  • Soccer Field DORA: Battle-Buddy Up – 200 Merkins, 150 Seal Squats – Recovery Run to Mid-Field and back.
  • Concrete Bleachers: Stairway to Calve Heaven – 25 Calf Raises every step (4 total), Box Jumping to next step every time. 3 Rounds for a total of 300 calf raises.
  • Mosey to Playground – Same Battle-Buddies – One runs length of parking lot and performs 3 Double Burpees before returning to start.  Other partner performs 10 Pull-ups, 15 Merkins, 20 Dips. 2 Rounds each.
  • Soccer Field: Bear Crawl entire length of field.
  • Long mosey back to AO Flag

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
15 Strong + 2 FNGs
CIRCLE OF TRUST/BOM:
It’s an age old question and one of the biggest reasons why people reject God – the problem of suffering.  If God were so loving, why would He allow us to suffer? You hear a lot: “Well, I just don’t know why this is happening to me” or “God just doesn’t answer the question of why we suffer” or “I don’t deserve this.” There are times (I believe few) when we just don’t know why we are suffering but to say God does not answer this question is just plain false. Don’t trust me – my words have little weight.  Trust the God of the Universe – His do:

1) Because of SIN – Romans 3:12, Mark 10:18.  There are no good people, not even one He says.  There is a song out by Luke Bryan that states “I believe most people are good.”  Luke Bryan doesn’t know Scripture.  God says not only the opposite but that NO ONE is good. All have turned away.  Sometimes I’ll hear “I just don’t deserve this.”  That’s right, you deserve worse. In my own life, I’m not shocked by the suffering when it comes.  What I’m shocked by is His overwhelming grace.  We deserve His wrath.  We do not deserve His grace.  King David’s life was filled with sin and the awful consequences of it – loss of an infant, wars with his children, never got to see the temple built.  Sometimes we suffer because of our sin.

2)  To Warn Others – 1 Kings 2.  As David did on his deathbed to his son, Solomon. “Be strong, act like a man, and observe what the Lord your God requires: walk in obedience to Him, and keep His decrees and commands, his laws and regulations…..”

3) To Affirm Our Commitment to Christ – 2 Timothy 3:12, 1 Peter 1:6-7.  If you are trying to live a Godly life, you WILL face persecution.  When it comes, you shouldn’t pray for the suffering to go away but that God will give you the boldness to do what He has called you to do.

4) To Produce Steadfastness, Endurance and Character – James 1:2-3. Have you ever considered that suffering may be for your own good?  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking in anything.” Want to get a good workout in spiritually, try suffering.

5) To Recalibrate Our Focus on Heaven – Romans 8:18-19.  Suffering can make us yearn for our real home – Heaven, with Jesus as King. “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.  For creation waits in eager expectation for the children of God to be revealed.”

6) To Humble Us – 2 Corinthians 12:7.  The Apostle Paul was shipwrecked, beaten, imprisoned, mocked, rebuked by his kinsmen, and ultimately beheaded for Jesus.  “Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan to torment me. I pleaded with the Lord three times to take it away from me.  But, He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”

When suffering comes we have two options: 1) We can reject God or 2) We can run to Him, embrace Him, and allow Him to transform us.  I REALLY like option 2.

MOLESKIN:
N/A
ANNOUNCEMENTS:
HH

Truck stop

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel,  dime, quarter

At each light do merkins, BBS, squats.  Reps are 5, 10, 25.  Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins,  10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins,  25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins,  15 squats, then run a lap.   Increase the reps by 5 for the 2nd round, then run 1 lap.   Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees,  etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.