F3 Knoxville

Tag: Hammy

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Good Ole Deck of Cards

THE SCENE: Little warm, but no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LB Arm Circles x12 Forward IC
LB Arm Circles x12 Reverse IC
Michael Phelps for a few seconds
Cherry Pickers x10 IC
Squats x10 IC
Bodybuilders x2 IC (to make sure everyone knows how to do them)
THA-THANG:

We did a deck of cards, all the way through. The number on the card equals that amount of reps, face cards are 10 and Aces 15. I pulled 4 cards at a time and after each round of 4, a different person called out cadence for 10 SSHs.

Spades = Squats
Clubs = BBS
Diamonds = Merkins
Hearts = Bodybuilders
Jokers = Run to scrapyard and do 5 pullups, 10 dips, and 16 (8 each leg) step ups.

We then did 11s across the grinder with dips and flutter kicks in cadence.

MARY:
Box Cutters x20
Side Crunches x10 each side
Side tri rise x10 each side
BBS x20
Plank knee circles led by Pinocchio
Little baby crunches to cash out

COUNT-OFF & NAME-O-RAMA
9 Men strong!
CIRCLE OF TRUST/BOM:
Lately things have been going great for me. I got my CPA license, got a big promotion at work, got a nice raise, scheduled a couple vacations for next year already, took a couple vacations this summer. Things are going really well. When I read the Gospel yesterday, it happened to be Matthew 6:19-23. Verses 19-20 read: “Do not store up for yourselves treasures on earth, where moth and decay destroy, and thieves break in and steal. But store up treasures in heaven, where neither moth nor decay destroys, nor thieves break in and steal. For where your treasure is, there also will your heart be.” This got me thinking of the story of Job and how he had it all. He had money, a family, status, and all of these other great, earthly things. Satan believed that if Job lost all of these things that he would stop worshiping God. Even after Job lost all of his money, his family was killed, and he lost his health and became ill, he still praised God. We all need to remember, no matter how wealthy we become or how great out earthly possessions are, to focus on God and where our true treasure lies.
MOLESKIN:
That beatdown was brutal. Thanks to everyone there who helped me call cadence! Doing 101 bodybuilders sure wears you out…
ANNOUNCEMENTS:

Oh What Luck

THE SCENE: Felt steamy, a little drizzle at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 Windmills

8 Cherry Pickers

10 Arm Circle F/B

THA-THANG:

Grab CMUs and mosey to Crumpet.

3 rounds of 7s with CMU exercise at the tree.

Round 1:

1 Get Up

6 Mr. Spectaculars

Round 2:

1 Bodybuilder

6 Goblet Squats

Round 3:

1 2-count Iron Mike

6 Thrusters

Bonus for the 6:

10 BBS at the bottom

10 Merkins at the top

Repeato

MARY:
15 CMU up Flutters

15 Chest Presses

15 second isometric hold

Repeated twice
COUNT-OFF & NAME-O-RAMA
9 Mighty men fought the fartsack and won
CIRCLE OF TRUST/BOM:
“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot
MOLESKIN:
Those get ups start to bite after a couple rounds.
ANNOUNCEMENTS:

Psalm 27

THE SCENE: Clear to partly cloudy, 60 degrees F, 71% humidity – Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

AO Run, Bernie, and Karaoke

THA-THANG:

Starting at South end of Bomb Shelter AO

Merkins x12

WWII Sit Ups x12

SSH x12 (4 Count)

Dry Docks x12

Pull Ups (Modify – Inverted Pull Ups) x12

Box Jumps (Modify – Step Ups/leg) x12

Dips x12

Bernie to CMUs and with CMU perform the following:

Lawn Mower Pulls x12/arm

Bent Rows x12

Squats x12

Curls x12

Triceps Extensions x12

Upright Rows x12

Russian Swings x12

Bear Crawl line to line (about 25 yards)

Run past Troll Bridge (to trail intersection)

Burpees x3

Run to AO

Bear Crawl line to line (about 25 yards)

AMRAP …… until time to recover.

MARY:

Flutter Kicks, Box Cutters, and X’s and O’s

COUNT-OFF & NAME-O-RAMA
14 total, no FNGs

CIRCLE OF TRUST/BOM:

Proverb 27

17(a) As iron sharpens iron is one of the mantras of F3 but there is more wisdom from Solomon in Proverb 27.  Here are some of them:

1  Do not boast about tomorrow, for you do not know what a day may bring forth.  (Be humble, don’t be overconfident.  Be on guard.)

2  Let another man praise you, and not your own mouth; a stranger, and not your own lips.  (Be aware of and avoid self praise.  It means much more when it’s from an outside source.)

4  Wrath is cruel and anger a torrent, but who is able to stand before jealousy?  (Jealousy has a power and destructive capability that goes beyond wrath and anger.  The latter are usually from being provoked while jealousy is more secret and buried within our mental darkness.)

7  A satisfied soul loathes the honeycomb.  (When our life is satisfied from a material or physical aspect we find it easy to reject things that are usually pleasing to us.  Instead we need to fill our hearts and souls with God and His spiritual truths.)

18 Whoever keeps the fig tree will eat its fruit.  (The worker is worthy of the fruit of his labor and not just literally.)

20 Hell and Destruction are never full; so the eyes of man are never satisfied.  (Our longing for things we desire will never be satisfied.  The answer is to have the need channeled and satisfied in God and what He provides.)

15-16 A continual dripping on a very rainy day and a contentious woman are alike; whoever restrains her restrains the wind, and grasps oil with his right hand.  (Instead of trying to change a contentious woman, a wise and godly husband loves her as Jesus loves his church and leaves the changing up to God.)

But getting back to Verse 17, the entire verse reads, “ As iron sharpens iron, so a man sharpens the countenance of his friend.”  Just as the striking and friction of iron against iron can sharpen one another, so it is with each of us.  We should not shy away from giving and receiving critical and constructive criticism.  Don’t let a brother walk alone, sharpen him with godly communications.  Walk together in mutual concern for each other’s burdens, worries, and temptations.

Credit David Guzik, Enduring Word                                                                                                          September  6, 2017

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blockees Across the Grinder

THE SCENE: Overcast… gonna rain soon and hopefully wash away the puddles of sweat we’re about to make in this humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpees OYO
25 SSH IC
2 Burpees OYO
8 Cherry Pickers IC
4 Burpees OYO
16 Cossack Squats IC
6 Bupbees OYO
15 Hindurkins IC
8 Burpees OYO
15 Tempo Squat IC
10 Burpees OYO

THA THANG:
One good warmup lap down the park and back
Random Tabata – 4 rounds of 20s on, 10s off for each exercise rolled on the die:
Butt Kickers
6″ Plank
Iron Mikes
Bicycles
Burpees
Squat Jumps
Iron Mikes again

Called time on the Tabata halfway through the second Iron Mikes… We need to get to the 2 minute drill:

One CMU per person on the line.
Grab a battle buddy
One PAX does the exercise called out on the timer until relieved.
Other PAX runs to the line of CMUs and does three Blockee Broad Jumps, then relieves partner.
Exercises (2 minutes each):
Merkins
BBS
Crabettes
Box Cutters
Squat Jump
Monkey Humpers
Burpees

MARY:
Squeezed in about 12 4-ct American Hammers
COUNT-OFF & NAME-O-RAMA
15 PAX this morning
CIRCLE OF TRUST/BOM:
I’m serving on the worship team at church this Sunday, and one of the songs I’ve been practicing is a lively meditation on God’s faithfulness. The bridge repeats, “I will rest in Your promises. My confidence is your faithfulness.” He is faithful, and He has proven Himself in my life as I’m sure He has in yours. Remember His faithfulness in the past, and rest in his promises for tomorrow.

MOLESKIN:
Pretty much the second time this week for the same beatdown… Figured it was good enough to repeat today since my legs were still feeling it from Monday.
ANNOUNCEMENTS:
Assfault and a few others are working on a CSAUP for Big Ball/Asylum… Keep an ear out for more details!