F3 Knoxville

Tag: Halfday

Legs and Fat Amy

THE SCENE: A crisp 42 degrees but we warmed up pretty good.  The sky was super duper clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, Imperial Squat Walkers x15 IC, LBACs x15 IC both ways, 5 Cherry Pickers, Train Run around stations to explain – front man carrying CMU
THA-THANG:
3 stations, 3 HIMs start at opposite end stations (Station 1 and Station 3), approximately 50 yards between stations in a S pattern (following walking path at AO),

If you cross paths with another HIM while running between stations, both HIMs drop for 1 Burpee

  • Station 1
    • 20 Decline Merkins
    • 20 Box Jumps or Steps Ups (2-ct)
    • 20 Squats
    • 20 Star Jacks
  • Station 2
    • 20 Side Crunches Rt
    • 20 Flutter Kicks 4-ct
    • 20 Side Crunches Lt
    • 20 Hello Dolly 4-ct
  • Station 3
    • 20 Merkins
    • 20 LBCs
    • 20 Squats
    • 20 Carolina Dry Docks

MARY:
Circle of Death
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Rep Sleepy, Doctor, Halfday, Grouch
CIRCLE OF TRUST/BOM:
“I may not face Goliath, but I’ve got my own giants” Elevation Worship – Same God

It is important to remember that just because we think our problems or worries are not worth sharing with others, does not mean that they are any more or less than the next man’s.  I often find myself thinking, “Who am I to complain when there are so many more people in this world who struggle with far more important things?”  To summarize what Rep Sleepy said, these are the challenges God chose for me to sharpen me.  Our Heavenly Father knows what we need to be stronger in this world and as he refines the silver, he finds the things in our lives he needs to skim off the top of the silver.  As followers of Christ, we need to lift each other up and understand that this thing called life can suck sometimes but we have a hope of eternal peace when we get to be with our Creator again.  Nobody is more or less important than the next nor are that fellow believer’s giants.

ANNOUNCEMENTS:
Brolympics next Saturday, November 5

Baby Giraffe

THE SCENE:  Crisp, windy, mid-40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around church
Tempo Squats x10
Modified Twists In-Cadence x10
Little Baby Arm Circles In-Cadence x10
Reverse Little Baby Arm Circles In-Cadence x10

THA-THANG:
15-1 breakdancers/v-ups, sprints, bear crawls, and some holds
Mosey to lower parking lot
Start at first cone:
15 Breakdancers (1 each leg)
Walking Lung to second cone
Sprint to third cone
Bear Crawl to second cone
15 V-Ups
Reverse Lunge to first cone
Repeat to 1

Mosey around church to flag
45 seconds on, 15 seconds off:
Hostages
Mountain Climbers
High Plank

MARY:
None
CIRCLE OF TRUST/BOM:
Romans 8:1-11: what is your mind-set?
MOLESKIN:
None
ANNOUNCEMENTS:
Brolympics 11/05

Blue Dice Celebration

THE SCENE: A cold fall day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickerr-8, Side Staddle Hops 20, Alabama But-kickers-10, Windmills forwards and backwards, mosie around the Outhouse.
THA-THANG:

We rolled dice.  If a 1= 25 smurf jacks, 2= Run around the outhouse, 3=run to soccer fields and 20 big boys, 4=the flag for 20 mountain climbers, 5= the flag for 20 flutter kicks, 6= 25 steps on the benches beside in the playground.

MARY:
Roulette for 6 minutes, plenty of Merkins!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be in the world but not of the world.
MOLESKIN:

ANNOUNCEMENTS:
Rep Sleepy posted the announcements.

Joker Stops The Music

THE SCENE: Crisp Fall morning. No rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs.
Shoulder Taps
Cherry Pickers
Tie Fighters

THA-THANG:
Mosey to playground. PAX drew cards from two decks and did the exercises based on the suit.

  • Diamonds = Merkins
  • Hearts = Air Squats
  • Spades = BBSU
  • Clubs = Triceps dips

# of reps:
Number cards = add 10 to #
Face cards = 25 reps

JOKER STOPS THE MUSIC
Whenever a Joker card came up, everyone ran down to pull up bars, did 5 burpees, and ran back, picking up where they had left off.

MARY:
Flutter kicks
Little Bit of This and That (because our shoulders needed it).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work is a part of God’s wise design for the universe. In the Garden of Eden, God gave Adam and Eve jobs (Genesis 1:28). In their work to keep the garden and subdue the earth, they were perfectly fulfilled. It wasn’t until our first parents rejected God’s wisdom that work became a source of toil and discomfort, with displeasure and laziness entering the picture (Genesis 3:17). 

Laziness is foolishness incarnated. It is the ultimate rejection of God’s wisdom for the world because we are designed to work for God’s glory. Some of the most sarcastic and biting remarks in the book of Proverbs are reserved for those who are able to work but unwilling to do so. 

“As a door turns on its hinges, so a sluggard turns on his bed” (Proverbs 26:14). 

“The sluggard buries his hand in the dish; he is too lazy to bring it back to his mouth” (Proverbs 19:24; 26:15). 

“As vinegar to the teeth and smoke to the eyes, so are sluggards to those who send them” (Proverbs 10:26). 

Lazy people are not only comical in their commitment to doing nothing, they’re an irritant to those forced to be near them. Some are so committed to laziness they’ll invent ridiculous reasons to avoid working.

“The sluggard says, ‘There is a lion outside! I shall be killed in the public square!’” (Proverbs 22:13). 

The wisdom of the book of Proverbs is that hard work is not only the way the world works but that it pays off. Proverbs 14:4 says “Where there are no oxen, the manger is empty, but from the strength of an ox come abundant harvests.” Owning oxen comes with a lot of dirty work in the stable. But without that effort, you’ll never see a harvest. Only those with “diligent hands will rule …” (Prov. 12:24). The apostle Paul says simply, “The one who is unwilling to work shall not eat” (2 Thessalonians 3:10). 

Where is the Gospel?

God made us to work. When God placed Adam and Eve in the garden, only some of the earth was cultivated. They were told to exercise dominion, fill the earth, and subdue it. Adam and Eve’s work in agriculture, city-building, irrigation, and culture would be the way God’s image, his name, and his glory spread throughout the earth (Genesis 1:27). In Eden, all work was sacred. Milking the cows mattered. And in Jesus, that happens again.

Through Jesus’ death and resurrection, he makes us a “kingdom of priests” once again. We are part of a kingdom of sacred workers whose every effort matters; where every keystroke and line of code advances God’s glory. The promise of laziness is that if we don’t try, we won’t be disappointed. But because Jesus rose from the dead we can know that none of our efforts will be frustrated because all efforts are eternal.

.
MOLESKIN:

ANNOUNCEMENTS:

Big Circle of Death

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:
SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pullups, Merkins, Big Boy Situps
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown.  It was a good one!
ANNOUNCEMENTS:

  • Miles for Maryville 10/22.  Ask Rep Sleepy about signing up.
  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.