F3 Knoxville

Tag: Gump

Super Suicides

THE SCENE: Sticky but then cooled down by the rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Moroccan Night Club, 10 tempo merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the big parking lot east of campus and line up perpendicular to the aisles.  This is a suicide style workout.

  • Run to the first line and do 10 merkins, 10 squats, and 5 burpees
  • Return to start
  • Run to the second line and perform the same exercises
  • Return to start and then run to the third line, etc., until you reach the end
  • After the return from the last line, start scaling back down.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Lucky 13 this morning!
CIRCLE OF TRUST/BOM:
Proverbs 15:1 – “A gentle answer turns away wrath, but a harsh word stirs up anger.”

So much can be said about how to apply this verse and I encourage you to meditate on it.  My M set me straight a long time ago, but that doesn’t mean I don’t struggle with this.  She told me to “let her cool off first” after we would get irritated at each other.  Before she wanted to work through it, she wanted to make sure that our emotions were down and we could have a rational, beneficial discussion.

I think about how I sometimes get frustrated when my children don’t listen.  For some strange reason, I think that if I bear down on them by raising my voice, it will end the frustration.  What have I done? I have taught my children to respond to their emotions when they get frustrated.  Quite the opposite impact I was hoping for.

What other aspects of our lives do we let our emotions take over? How could a “gentle answer” have a stronger impact? Think on this.

MOLESKIN:
Kudos to everyone for pushing hard this morning through a non-stop beatdown!
ANNOUNCEMENTS:
Continue to fill up the Q calendar. Betty VQ on Wednesday!

Run with Wisdom

THE SCENE: 56 degrees, no humidity, quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squat
Windmill
Merkins

THA-THANG:

Mosey to Large Parking Lot Adjacent to the Pond
50 1-count Flutter Kicks
Run 75% to the other end, about 250 meters
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey to Duck Pond
Burpee Mile
15 at the beginning of the loop
15 half-way through the loop
Tried to get 4 laps in; decreasing 5 burpees per round with each lap
Mosey back to AO

MARY:
A bit of time left for Hello Dolly

CIRCLE OF TRUST/BOM:

Seeking and exercising Wisdom in light of today’s uncertainty
1 Kings 3
Desire Wisdom
Discover Wisdom
Demonstrate Wisdom

 

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.

Burpin’ Bernie is still kickin’ butts

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 10 – Tempo Merkins

THA-THANG:
Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
14 HIMs. One FNG, Welcome Glass Joe!

CIRCLE OF TRUST/BOM:
Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.  

MOLESKIN:

It’s been great to see the JUCO HIMs come back out in force.

ANNOUNCEMENTS:
None

IMPROMPTU BEAT DOWN

THE SCENE: 50s and no Q in sight.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
THA-THANG:
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

MARY:
Burpees! x10, x8, x6
COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
MOLESKIN:
Fingerfood’s alarm let him down!
ANNOUNCEMENTS:
Sign up to Q!