F3 Knoxville

Tag: Guardrail

Be different

THE SCENE: a very pleasant 60 degrees at JUCO.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey along the road towards the big, east parking lot. Running counterclockwise, at each light pole, stop for:

  • 5 burpees
  • 10 merkins
  • 15 squats

Continue counterclockwise in the parking lot until the next main intersection. At each parking lane, stop for one of the following and continue through the list to the end of the lot.

  • 5 prisoner Cell Merkin Burpees
  • 10 jump squats
  • 15, 2-ct flutter kicks

Mosey around campus to the coupon pile.

  • 20 curls, 20 rows
  • Up the steps for pull-ups (as many as possible), 20 diamond merkins

Mosey toward the shovel flag and stop in the western big parking lot. Bear crawling between each aisle, do the following exercises, one each time in order shown:

  • 5 burpees
  • 10 heels to Heaven
  • 10 big boy sit-ups

Mosey to the shovel flag.

MARY:
10 side crunches each side, Protractor
COUNT-OFF & NAME-O-RAMA
11 got better with burpees this morning!
CIRCLE OF TRUST/BOM:
“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. For through the grace given to me I say to everyone among you not to think more highly of himself than he ought to think; but to think so as to have sound judgment, as God has allotted to each a measure of faith.”-Romans 12:1‭-‬3 NASB1995

We are not to give in to desires of the flesh. This is what the world does, but we are called to be different…transformed in fact. One way in which to do this is to not think too highly of ourselves. Arrogance and selfishness are two terrible characteristics to have. Everyone struggles with these. Instead remember to humble yourself in the sight of the Lord and He will lift you up. James 4:10

MOLESKIN:
Way to push through this morning. Burpees can be tough, but they will make you stronger if you keep doing them.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd, family workout at the Project on Saturday at 0900.

Dora, Ladders, and Dragons

THE SCENE: 74 and humid

F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:
SSH IC x20
Baby Arm Circles Forward IC x15
Baby Arm Circles Backward IC x15
Squats IC x10
Merkins IC x10

THA-THANG:
Mosey to the coupon pile and partner up for a DORA. Cumulatively do 100 BBSUs and 100 Curls while partner runs to top of stairs and touches building.

50 Boosters (toe Merkins) on the curb OYO

Carry your CMU or coupon to top of stairs and “climb the ladder”, alternating between swings and pull ups:

  • 5, 10, 15, 20, 25 CMU/coupon Swings
  • 1, 2, 3, 4, 5 pull ups

Mosey to the duck pond and stop halfway for 20 flutter kicks (2-count) OYO.

Welsh Dragons up the hill south of duck pond.

Mosey back to flag with a jailbreak from Kick-Flip.

MARY:
Freddy Mercury x20 IC
Paddle in a “Canoe” with Wanderer for last 2 minutes

COUNT-OFF & NAME-O-RAMA
8 bootcampers, 1 FNG (welcome to Limo!), and 7 Rushers

CIRCLE OF TRUST/BOM:
Galatians 6:2 – Share each other’s burdens, and in this way obey the law of Christ.

Two things to think about on this verse. 1 – Don’t be afraid to ask for help from others when you need it. 2 – Step up and help people without them having to ask. How often do we tell someone, “Let me know if you need anything!” and how often do they actually ask for anything? Be proactive in helping others and don’t be too proud to ask for help yourself. In this way, we fulfill/obey the law of Christ.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Family workout at The Project on 6/11 at 9 AM.
Convergence on July 2 at JUCO

Using the Pullup Bars

THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the CMU pile

  • CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)

Repeat

MARY:

  • Quad stretch
  • Runner stretch
  • Pidgin stretch
  • Plank
    • Hand and leg up
    • Switch to other side
  • Flutter Kicks x36 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector,  Wheelchair, Room Service, Frenchie, Archie (QIC) -12

CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“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, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2‬ ‭ESV‬‬
https://bible.com/bible/59/heb.12.1-2.ESV

JUCO Lumberjacks

THE SCENE: 60 degrees and a little sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Tempo squats
THA-THANG:
Mosey to the Greenway stopping for 20 dips along the way.

  • Stop at cone on Greeway (starting point) and do
    15x merkins
    20x Flutter kicks SC
  • Dora:
    Partner up. Saws tree limbs while your partner runs to the starting point and does
    15x merkins
    20x Flutter kicks SC
    each time a branch falls, blow the horn and everyone does 5x burpees
  • Mosey back top the flag.

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Being kind takes effort!

“In view of all of this, make every effort to respond to God‘s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence of knowledge, and knowledge with self control and self control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.”
2 Peter 1:5-7
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Shamrock: Mermaid’s passing the flag to Betty on 5/25.

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.