F3 Knoxville

Tag: Guardrail

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

Round TUIT

THE SCENE: 70 degrees with a slight breeze – almost too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • 30 seconds OYO stretching
  • Mosey to get CMUs
  • Choice of Overhead Press or Curls on the walk to parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot then 5 burpees or 10 merkins before starting next round

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot then burpees or merkins

Rounds 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run

Rinse and Repeat back to Round 1

Mosey to CMU Pile

MARY:

25 flutterkicks, 20 American Hammers, 20 crunches and 5 Big Boys

COUNT-OFF & NAME-O-RAMA

15 men including 2 FNGs – Upstream and Bonzo

CIRCLE OF TRUST/BOM:

Bo Shafer owns Shafer Insurance in Knoxville.  He’s a local philanthropist and been involved with dozens of charities over the last 60+ years.  He not only supports them with his treasures but his time and talents.

Bo is known for passing out round coins that says TUIT on one side and “the only people who don’t have time are DEAD” on the other.  It’s a ROUND TUIT.  His goal is to encourage people to not sit around and wait to do something when they retire because they may not live that long.

The most common regrets shared by people nearing death were:

  1. They wish they had been more loving to the people who matter the most.
  2. They wish they had been a better spouse, parent, or child.
  3. They wish they had not spent so much time working.
  4. They wish they had taken more risks.
  5. They wish they had been happier and enjoyed life more.
  6. They wish they had lived their dream.
  7. They wish they had taken better care of themselves.
  8. They wish they had done more for others.
  9. They wish they had chosen more meaningful work.

We have no excuse.  We have choices just like the workout today…we CHOSE to be here and then we could choose parts of our workouts.  If there’s something you feel led to do, DO IT TODAY! If you’re not being the person you should be, BE IT TODAY! We have the choice!!!

 

It’s OK to be slow (to anger :-)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Reach for the sky
• Let it hang
• Cherry Pickers
• Hairy Rockettes
• Tempo Merkins
• TN Rocking Chairs
• Plank; Right hand up; Plank; Left hand up
• Mosie to the courtyard

THA-THANG #1:

Courtesy of “Funk Roberts” on YouTube. I accidentally fartsacked a couple of weeks ago and found this workout to do at home. Do each exercise twice for 30 seconds with a 30 second rest in between.
1. Side Straddle Hop
2. Merkins (fingers out, shoulders back, elbows in)
3. Forward Lunges (keep core tight)
4. Freddie Mercuries (slow, hands out, elbows out, rotate to focus on your core)
5. Mountain Climbers
6. Seal Jacks (engage rear delts, back exercise)
7. Wide Push Ups
8. Reverse Lunges
9. Wide Crunches
10. Burpees

THA-THANG #2:

• Mosie to the coupon pile
• Everyone grab a coupon
• Break into 2 groups
• Group #1 carries to bottom of freshman hill and starts the rotation. Group #2 stays at the coupon pile and starts the rotation from there.
• At bottom of hill, Coupons (x15 each)
◦ Curls
◦ Presses
◦ Tricep extensions
• Bernie to top of hill and do 5 pull-ups
• Mosie back to coupon pile, Coupons (x15 each)
◦ Bent over rows
◦ Kettle bell swings
◦ Bench press
• Run to bottom of hill

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 103:6-11
6 The Lord gives righteousness
and justice to all who are treated unfairly.
7 He revealed his character to Moses
and his deeds to the people of Israel.
8 The Lord is compassionate and merciful,
slow to get angry and filled with unfailing love.
9 He will not constantly accuse us,
nor remain angry forever.
10 He does not punish us for all our sins;
he does not deal harshly with us, as we deserve.
11 For his unfailing love toward those who fear him
is as great as the height of the heavens above the earth.
Eph 4:26
“In your anger do not sin”: Do not let the sun go down while you are still angry,
James 1:19
19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,

Tim Keller on Anger

• https://youtu.be/2v-2ewGCQB4
• Note that God reveals himself as slow to anger. Its OK to get angry. To be like God, however, we need to do it slowly and at the right things.
• Anger is not the opposite of love; hate is and the ultimate form of hate is indifference
• Anger has a basic goodness. In this form is it response to love being threatened.
• What do we get angry about? There’s our loves and maybe our idols.
• On the flip side, what are things that should be getting angry about but don’t?
• In Mark 11, Jesus got angry about sin in the temple keeping Gentiles away from God. Yet, in his anger we are told he began to teach the people. He was in control of himself the entire time.

11’s and Dragons

THE SCENE: 74 and steamy

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Rocky Balboa IC x20

THA-THANG:

  • Mosey to sophomore hill. 25 Flutter Kicks IC at the bottom.
  • Bernie to top of hill and mosey to the corner

 

  • Split into two groups and and do the following for 11’s
    • Rows at wheelchair ramp
    • Squats at the trailers

 

  • Mosey to coupon pile and perform the following once through:
    • Squats x20
    • Curls x20
    • Heavy Hammers x20 (2-count)

 

  • Mosey to duck pond with a stop halfway for some Freddy Mercury’s led by Erector. Split into two groups for a Welsh Dragon Competition:
    • Welsh Dragons for 3 minutes. Team with most cumulative reps wins!
      • Team 1 (42 reps) – Team 2 (44 reps) – close one, but Team 1 falls to the dragon this time

 

  • Mosey to crosswalk and form a line along the curb. Hold Al Gore while last man in line bear crawls to the front of the line (Indian Run Style).  Next man follows when bear crawler is 4-5 men ahead. Continue this until next crosswalk

 

  • Mosey to the flag and Jail Break from Survivor’s parking spot.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

Was Napoleon revolutionary or revolutionary? Thought taken from bottom of page 24 in “Freed to Lead” book.

We often think that we must be inventive and creative to have impact whether it be leading a workout, being a father, a husband, or at work. Napoleon invented nothing new, but instead took all of the best parts of the  inventions and creations before him and put them to good use. We can do the same in all aspects of our lives. You don’t have to come up with new ideas or inventions to lead a good workout, to be a good husband, to be a good father, or to be a successful employee. Find others that have found success before you and borrow the best parts that will work for you. This is how we can find success and move forward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements

JUCO lazy morning #2

THE SCENE: Hot and steamy morning.

WARM-O-RAMA:
plank leg stretches
cobra stretch (up dog)
SSH
wind mills
tempo merkins

THA-THANG:

Mosey to big parking lot to try out the Motor City Shuffle. Traveled 2 parking lines via the following sequence:

  • Lunge each leg
  • Burpee broad jump
  • Merkins x5
  • Plank Jacks x5
  • Frog Jump

Rinse and repeat until you arrive or are gasping for breathe.

Mosey to coupon pile for the following circuit.

Heavy: at coupon pile

  • 30 squat thrusters
  • 30 bend over rows
  • 30 Tri Extensions

Pull up bars: at top of stairs by coupon pile

  • 10 Pull ups/Bar Hangs
  • 10 hanging leg  ups
  • 10 Merkins

Abs: in front of rec center

  • 30 BBS
  • 30 4ct Flutter Kicks
  • 30 4ct American Hammers

Legs: at bottom of hill by rec center

  • 30 Bobby Hurleys
  • 30 Lunges
  • 30 Squats

Continue circuit for about 1.5 rounds until close to time.

Mosey back to flag

MARY:
tempo squats about 20
flutter kicks to time
CIRCLE OF TRUST/BOM:

Little known facts about laziness #2

little known facts about laziness #1

They don’t know they’re lazy

Prov 26:16

The sluggard is wiser in his own eyes then seven men who can answer sensibly.

Proverbs paints a picture of the lazy and challenges us to take a look at ourselves. Is this me? What areas is this happening in my life? If I feel convicted and deny it, watch out! When I’m lazy I don’t know it and have all the excuses no matter how many reasonably people point it out to me. 😬 ouch!!

This is something I’ve been challenged with recently in my own life particularly with my family. Being intentional with spending time with kids and wife and not turning off at the end of the day.

This is our challenge today

ANNOUNCEMENTS:
JUCO convergence tomorrow!