F3 Knoxville

Tag: Guardrail

Hide-n-go-work-out

THE SCENE: Dry-ish, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Maracan Night Clubs, Kick Throughs, Windmills, Mountain Climbers
THA-THANG:
Two Teams of 4 followed a map to locations with prescribed exercises at each spot.  Counts are per man.  If you finished early you help the guys still working so you stay as a team.

  • 20 dips & 10 right leg squats & 10 left leg squats
  • Merkin city      10 wide 10 regular 10 canyon
  • 15 leg raises & 30 smurf jax
  • 10x  Loading dock jump ups & run down Ramp, 2 Donkey Kick
  • 20 4ct Flutter kicks & 10 kick throughs
  • 10 (or amrap) Pull ups  & 10 (or Amrap) hanging Heels to heaven
  • CMU: 20 Overhead Press, 20 Tricep & 20 Curls

The catch: It’s hide and go seek style.  If the other team sees you they start a count down from 5 on the walkie Talkie.  If you are still visible at the point they get to 0, 5 burpees for the team. Good time had by all.

I wanted to see someone dive into a bush but no such luck.  Thanks to the guys who got into it and hid behind trees (even if they were only 3″ in diameter)  It was good for a laugh.

MARY:
A little bit of time for some BBS and heels to heaven while we waited for the rushers.
CIRCLE OF TRUST/BOM:

I’ve been reading Judges and there are a lot of “great” men. By worldly standards that is and some trying really hard to be godly men. But there is a noticeable lack of great fathers. Even the good judges didn’t have kids that followed in their ways.

One of these men was a non PG story. Who is the strong man of the Bible? Long hair?God used him; even his sinful and stubborn and perverted ways, but his life wasn’t the life we would want for our sons.Outside of having rather silly riddles and a bent toward violence, his wife was given to a different man after his wedding feast. Frequented prostitutes. Eyes gouged out. Years in prison. Died in a suicidal building collapse.

Yet, God used him. We’ll never know how God would have used him had his Parents told him no. If he had learned to control his desires.  But instead we see the young Samson say of a Philistine woman to his dad: “Get her for me, for she is right in my eyes.”

We as fathers need to tell our kids no. Tell them to curb their appetite for what they feel they need so they can learn to win over the desires of this world, over sexual desire, over selfishness. It’s not easy.  Laying aside His own interests for the interests of others is what we celebrate this weekend – Jesus did that perfectly.

If we get out here and get as strong as Samson and not figure out how to be a good father – we will have missed the mark.  Being a good father is about daily caring about the spiritual development of your kids.  That’s going to look very different for each kid, but be praying for your kids, talking with them about spiritual things and having the hard conversations.  Don’t avoid the uncomfortable conversation or hard consequences win out over spiritual growth of your kids. I don’t have it all figured out- I’m talking to myself as much as anyone, but I’d love to talk it out over coffee or on a run.

And here is a tip – you can’t do it on your own strength.  Ask the Holy Spirit, in the power of Jesus’ name to guide you in your parenting.

ANNOUNCEMENTS:
Family friendly workout at the Project Saturday, 7am.

Plan for the CSAUP May 7 9pm-12am.  If you enjoyed this mornings workout, that will be 10x better.

Spicy Dragons and Scaly Eyes

THE SCENE: 41 and clear

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

  • SSH x 15 (IC)
  • Cherry Pickers x5 (IC)
  • Seal Claps x 10 (IC)
  • Merkins x 10 (IC)
  • Squats x 15 (IC)
  • 30 seconds on your own

THA-THANG:
Mosey to the back parking lot for a 7-station kraken:

  • 10 burpees
  • 20 merkins
  • 30 smurf jacks
  • 40 BBSUs
  • 50 squats
  • 60 mountain climbers (sc)
  • 70 SSH (sc)

Mosey to duck pond parking lot for spicy dragons

  • Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey to cross walk just in front of the performing arts center.

  • Take turns calling go. Sprint back and forth from crosswalk to stop sign.

MARY:
Had about 5 minutes left to do some dealer’s choice core exercises.

COUNT-OFF & NAME-O-RAMA
12 HIMs conquered the Spicy Dragon

CIRCLE OF TRUST/BOM:
Thoughts taken from “When the Scales Fall From Our Eyes” by Brian Zahnd

I listened to this sermon by Brian Zahnd over 6 years ago and it still sticks in my mind to this day.

Act 9:17-18

17 So Ananias departed and entered the house. And laying his hands on him he said, “Brother Saul, the Lord Jesus who appeared to you on the road by which you came has sent me so that you may regain your sight and be filled with the Holy Spirit.” 18 And immediately something like scales fell from his eyes, and he regained his sight

It was not a convincing argument, a systematic theology, or anything of the like that made the scales fall from Saul’s eyes. Instead, it was being shown LOVE from a man he was persecuting just three days prior that gave Saul a new way of seeing.

MOLESKIN:
N/A

ANNOUNCEMENTS:

OTB workouts at new AO, Ramparts, in Kingston. See Slack for dates/times.
CSAUP at Haw Ridge on May 6 from 9 PM – 12 AM. See Kick-Flip for more info.
Convergence at JUCO on July 2

 

 

“Monkey Humper” Day Grind

THE SCENE: Warm, 50’s and awesome. Nadia was late to his Q
F3 WELCOME & DISCLAIMER
Delivered by Kickflip.
WARM-O-RAMA:
Delivered by Kickflip. Covered beautifully
THA-THANG:

Ladder workout from flag to Goosepond by Kickflip
Mosey to CMU pile
Split into two teams of 3 per team.
AMREP as team around 3 loops.
20 Merkins, 20 BBS, Bear Crawl, Lunge around the 4 corners of each loop
Upon completion of loop, haul CMU to top of pull-up bar hill.  Plank while trophies are stacked.  Rinse and repeat.
Team with the Most CMU’s wins. Some shortcuts were taken with the result being a tie effort.  Everyone is a winner at camp.
Mosey back to AO

 

MARY:
Insert information about any additional post-THANG work (if applicable).
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:

Matthew 6:33 reminds us that we can trust in HIM if we seek him FIRST in ur lives.  He earnestly desires our hearts and want to be FIRST in our lives.  Too often we look at this verse and think about what we gain from a relationship with GOD.  We are to seek him first and foremost, not just to be free from anxiety, but to be in an eternal relationship with our creator.  Go forth and seek his face!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Data, All of the HIms injured, and Shrubberies family out of the country.  All of the unspoken prayers we have on our minds.
ANNOUNCEMENTS:
CSAUP at Haw’s Ridge in May 6th.
Family Friendly workout May 7th

Contentment

THE SCENE: nice 50 degrees!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Mountain climbers, 15 Moroccan night club, 10 Grady corns
THA-THANG:
Mosey to playground

  • 5 pull-ups and 5 burpees
  • Run to the pool wall
  • 5 wall-ups
  • 3 rounds

Mosey to K2-5 hill. Stop twice along the way for 20 derkins and then 10 squats. 11s at the hill. Start with 10 squats and the bottom and 1 Merkin at the top.

  • Take the scenic route around the trail
  • Do 2 Prison Cell Merkin Burpees
  • Increase by 2 at every intersection
  • Add in 2 count flutter kicks (double quantity of the burpees) and SSH (double the quantity of the flutter kicks)

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
8 crushed this workout!
CIRCLE OF TRUST/BOM:
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”-Luke 12:15‭-‬21 NASB1995

This man had his priorities out of line. He was more concerned about accumulating wealth on earth instead of putting up his treasures in heaven. We need to be reminded to be content and focus on serving God first, spending time with our families, and serving others over working so hard to accumulate wealth that we miss the opportunity to reap the benefit.

MOLESKIN:
YHC again had to add work on the fly. Everyone worked really hard this morning.
ANNOUNCEMENTS:
Upcoming OTBs for Rampart in Kingston. CSAUP May 6th.

I’ll Steal Your Workout, Like I Stole Your Bike…

THE SCENE: 45 degrees with a cool breeze
F3 WELCOME & DISCLAIMER
**Stole this workout from Mr Rogers at the Bombshelter**
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Seal Claps
Cherry Pickers
Hairy Rockettes
Broken wheelbarrows w/ merkins at each space 5,4,3,2,1
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:

  • Mosey to big parking lot
  • 20 Flutter Kicks in Cadence
  • This was originally done on a football field we improvised using cones and parking spaces.
    EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
    1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
  • Mosey back to 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:
“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” – Galatians 3:28 NIV

We are all God’s children. Love one another.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4/1 **Tonight** Camping at Cove Lake this weekend hiking tomorrow at 1p
May 7th CSAUP at Haw Ridge 9p-midnight – hosted by @KickFlip and The Project
July 2nd Convergence at JUCO (updates to follow)