F3 Knoxville

Tag: Guano

Jericho

THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x30 IC
  • Tempo Squat x10 IC
  • Cherry Picker x5 IC
  • Nancy Kerrigan x10 forward IC
        • x10 backward IC
  • Mountain Goats x15 IC
  • Booyah! Merkin x10 OYO w/ partner
  • Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
  • Mucho Chesto
    • Merkin x10 OYO
    • Werkin x10 OYO
    • Diamonds x10 OYO
    • Staggered Left Merkin x10
    • Staggered Right Merkin x10
    • Mosey around parking lot, then repeat above set for a total of 100 merkins

THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building

Read Joshua 6:1-5

Walls of Jericho (7 exercises, 7 reps, 7 laps)

  • Squat Jumps x7 OYO
  • Freddy Mercury 4ct. x7 OYO
  • Star Jumps x7 OYO
  • Lunges x7 ea. leg OYO
  • London Bridge aka Dirty Hookup 4ct x7 OYO
  • Groiners x7 OYO
  • Carolina Dry Docks x7 OYO

After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…

Mosey back to AO.

MARY:

Gas Pump 4ct. x10 IC

Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)

COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano

CIRCLE OF TRUST/BOM:
Read Joshua 6:20

Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.

MOLESKIN:

Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.

ANNOUNCEMENTS:

Upcoming joint workout at the Asylum for Memorial Day.

Under Construction

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 25 Side Straddle Hops
  • 50 Calf Raises
  • Sprints
  • Mosey

THA-THANG:

Under Construction 

  • AMRAP overhead press w/ CMU while partner does sprints; switch
  • AMRAP curls w/ CMU while partner does sprints; switch
  • AMRAP tricep extensions w/ CMU while partner does sprints; switch
  • AMRAP bentover rows w/ CMU while partner does sprints; switch
  • AMRAP squats while partner does sprints; switch
  • AMRAP big boy sit-ups while partner does sprints: switch
  • AMRAP burpees while partner does sprints; switch
  • Rinse and repeat for 30 minutes
  • Mosey

MARY:

  • Flutterkicks
  • Side Crunches (X each side)
  • Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day.  Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years.  Our spiritual construction is critical to our development as a HIM.  Some days, I do a decent jobs but most I do not.  That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God.  – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

  • Hardship Hill is coming up this weekend
  • Sign up to Q
  • We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day

Uncomfortable

THE SCENE: 71°F, Pleasant Gloom 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 
  • Butt kicks across parking lot
  • High knees across parking lot
  • Run loop around parking lot
  • Merkins x10 IC (4-count)
  • Imperial Squat Walkers (or Imperial Squawkers) x20

THA-THANG:
Mosey to the court
Partner up and line up along sidewalk at one end of courtyard
Partner wheelbarrows to first sidewalk
Partner leap frog to next courtyard crossing sidewalk
Partner wheelbarrow (partners switch roles)
Partner leap frog to cones
Run back to original sidewalk
Repeat (first time all groups stay together, second time race)

Partner Derkins (3 sets of 10 OYO)

Mosey over to a clear, blank wall
Wall Sits 1 minute
Balls to Wall 30 seconds
Wall Sits 1 minute
Balls to Wall 45 seconds
Wall Sits 1 minute
Balls to Wall 1 minute

11s thru the courtyard
BBSs and Squats

Mosey back to SP

MARY:

  • Flutter kicks
  • Heels to the heavens
  • Plank
    • Right arm and leg up
    • Left arm and leg up

COUNT-OFF & NAME-O-RAMA
Chaco,  Spotter, Judge Judy, Erector, Black Box, Guano, Booster, Gump, Commission, Kenjo, Archie (QIC)

CIRCLE OF TRUST/BOM:
One of Christianity’s greatest idolatries today is also one of the most subtle and insidious: the idolatry of comfort. 
Widespread especially in affluent Western contexts, comfort idolatry is the product of a consumerist context that frames everything—including spiritual things—in terms of expressive individualism, self-fulfillment, and “bettering yourself.”

In this context, going to church is just one among many other curated things (which may also include podcasts, self-help books, juice cleanses, yoga, backpacking, the Enneagram, Jordan Peterson, and so forth) that can add something to one’s unique spiritual path toward wisdom and wellness and becoming a “better person.”
Because it is so widespread and subtle, this framing doesn’t often seem so deadly. But it turns Christianity into a product akin to a smartphone app: something the “user” can opt in or out of as is convenient, or appropriate as needed but only insofar as it suits them. If it is in any way uncomfortable or costly, the “app” is easily deleted. 

But a Christianity that’s accessed only as it suits us, only when it’s comfortable and on our terms, is not really Christianity. To truly follow Jesus is to flip the cultural script on comfort. It is to shift one’s gaze away from a consumer self and toward our worthy God; from an inward, self-help orientation to an outward, others-helping orientation. Healthy Christians are always wary of easing into comfortable Christianity.
https://www.thegospelcoalition.org/article/8-ways-battle-comfort-idolatry/

I am very guilty of this form of idolatry. My life is not comfortable right now because of my children. Two of my four are really stressing me out, and honestly, I find myself dreaming of the days when the last one is out of the house. I look forward to just being comfortable all the time, but that is not the life I have been called to as a Christian. I need to set my mind on staying faithful to God’s will and not on my own comfort.

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

A FORMAL AFFAIR

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25
THA-THANG:

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    COUNT-OFF & NAME-O-RAMA
    14 souls
    CIRCLE OF TRUST/BOM:
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    MOLESKIN:
    N/A
    ANNOUNCEMENTS:
    HH coming up.