F3 Knoxville

Tag: Hall Pass

Core Mountain IV

THE SCENE: 70° and enough humidity to share
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Lunge Left, Lunge Right, Mountain climbers, offset merkins, Windmills
THA-THANG:
25 of each of the below moving between the lines on Jucomajaro.

T-claps to Trolley who I stole this workout from, only making use of the lines, instead of rope: https://f3knoxville.com/core-mountain-iii/

  • BBS
  • LBC
  • Scissors
  • Flutters
  • American Hammers
  • Leg lifts
  • Freddy Mercury
  • Cross toe touches
  • Windshield wipers
  • Cross mountain climbers
  • Heel touches
  • Box cutters
  • Hello Dollys
  • Groiners
  • Side Crunches
  • Supermans
  • Plank Destroyers
  • Imperial Walkers

Ate some blackberries on the way down, added some stone work and dips on the guardrail with a little time for Mary

CIRCLE OF TRUST/BOM:
John 14:1 says, “Let not your hearts be troubled.  Believe in God; Believe also in me”.

I heard recently of a commentary by Frederick Bruner on John that this word “believe” more literally translates as “relax into”.  This of course made me think of a hammock.  We must put our full weight into a hammock to enjoy the swing, but it takes faith that it will hold us to really relax.  Ronald Rolheiser in Holy longing describes prayer as “Relaxing into God’s presence”.

My prayer for us today is that we can Believe, Rest and Relax into God’s goodness. Just as generations before us have found God to be enough to hold us up.
“But we believe that we will be saved through the grace of the Lord Jesus, just as they will.”  Acts 15:11

ANNOUNCEMENTS:
Shamrock Convergence in 4 days! Sat, July 8, 7am.

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

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:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock

Window Shopping 2023

THE SCENE: Rather humid, 67 degrees

WARM-O-RAMA:

Jog
Lunges
Merkins
Lunges
Burpees
Lunges
Rocky Balboas

THA-THANG:

4 corners–Matlock Tire
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Flutter Kicks
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Ankle Taps
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins
40 LBCs

MARY:
Various core exercises for 4 mins

CIRCLE OF TRUST/BOM:

James 1:2-3
2 Count it all joy, my brothers,[b] when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.