F3 Knoxville

Tag: Honeydew

Shamrock February You vs You

THE SCENE: Beautiful morning. Clear and 52°.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10ish IC
Windmillx10 IC
Hairy Rockettsx10 IC

THA-THANG:
February You vs You

  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Max pull-ups
  • 1.5 mile run for time
  • Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 5:3-5

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”

Don’t let the artificial distract you.

THE SCENE: Rainy with a heavy downpour that let up mid-workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in place, Arm Circles X 10, Leg swings X 10, Air Squats X 10, Merkins X 10
THA-THANG:
HIIT/ Tabata: 5 stations/rounds, 5 exercises per round. 1 minute 10 seconds of work, 20 seconds of rest. 60 Break between rounds.

  • Station 1: Squat jumps, Mountain climbers, Plank jacks, Merkins, Big Boy Sit-ups
  • Station 2: Lunges, High knees, Burpees, Freddie Mercury, AirJump rope
  • Station 3: Side Straddle Hops, American Hammer, Plank hold, Tricep dips, Wall step-ups
  • Station 4: Wall sits, Skaters, Superman hold, Leg raises, Low Plank -> High Plank -> Merkin Progression
  • Station 5: Alternating side lunges, Butt kicks, Shoulder Taps, Peter Parkers, Merkin Jacks

CIRCLE OF TRUST/BOM:

How do you feel about this workout? I confess that I did not build that workout, and I did not copy anyone else’s. What if I told you that the workout was designed by an AI Bot?

The way technology has developed never ceases to amaze me. I often tell my kids how funny it is that we used to see video games released and how great the graphics were. And now there are times when the graphics honestly do look realistic. Think about how easy it is to connect with others now. Facebook, Twitter, cell phones, etc.

With the technology available I was able to prompt a program to create this workout in 10 seconds and make minor alterations; I swapped 3 exercises. It is amazing the developments that humans are making.
But how often do we get distracted by the things of this world that we change our focus (and not just the niceties, it’s the stresses and struggles too)?

While these things truly are amazing, on any given day there are a number of reasons and ways God shows his love and awesomeness. Whether it’s the beauty found in nature. Or it’s a child who gives that extra big hug, at the exact minute you need it without prompting. I recently shared that my wife hasn’t been feeling well; the amazing part of this is that you could tell that the 5-month-old could realize it. He would look at my wife and you can see he just wants to ask what’s wrong? and sometimes it’s a group of men you know you can count on to be there, physically, mentally, or spiritually…

I’m aware that I often fall victim to these distractions. Often times I get so distracted by work and finances, vehicle and house issues, social media, or games. They eat and consume so much of our time, but only if we let them.


In Matthew 22 there is a story about Jesus. The Pharisees up to their tricks again tried to trap Jesus and asked about paying taxes. In verse 21 Jesus replies ‘render to Caesar the things that are Caesar’s and to God the things that are God’s.’ That doesn’t begin and end with taxes or money. It’s our attention, our affection, our praise, our respect, our acknowledgment.

The point is that as incredible as this world is and the accomplishments mankind is making its full of distractions that take on minds away from where our ultimate focus should be. Our master is infinitely more remarkable and we can see that everywhere.  So the challenge for you today is to give that extra attention to noticing the blessings of God in our lives and to thank and praise him for all the ways he pours his love over us.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.

What are you gambling on in your life

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This was a brief warmup, only a couple of minutes and we got moving to avoid the cold/wind.
THA-THANG:
The entire workout was performed under the cover near the school entrance close to the baseball field.
We used workout dice, two with exercises and one with reps or time limits.
WE would roll all three, and do the two exercises by the number of reps or time rolled.  At one point we rolled 90 second intervals 4 times in a row, and the workout was way more challenging than anticipated

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What are we gambling with in our lives?  The entire workout was left to chance with the dice.  We are taking some of those same chances with health, jobs, relationships, etc.  Don’t be passive, take ownership of these, and make it happen, don’t wait.
MOLESKIN:
I made a Dr’s appt that I have been putting off for a very long time.
ANNOUNCEMENTS:
Cardinal’s memorial workout this Saturday

Shamrock – Living House

THE SCENE: Foggy 49F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Cherry Pickers  x3 

Side Straddle hop (IC) 4 CT x 10

Quad Stretch

THA-THANG:

Mosey to rock pile 

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds 

Butterflies – 30 seconds

Curb squats – rocks out in front – 60 seconds 

Drop the rocks and mosey to the middle school across the street

—-

Stop halfway for 50 curb dips 

—-

Battle Buddy

#1 does line hopping while #2 runs up and down the stairs

Switch, then hold plank for the 6 before we move to the next round

#1 does flutter kicks while #2 runs up and down the stairs

 Switch, then then hold plank for the 6 before we move to the next round

#1 does Big Boys while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does LBCs while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does American Hammers while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does a 6” leg lift while #2 runs up and down the stairs

Switch, then then hold plank for the 6 

Head back to Catholic  – Stop halfway for 50 more curb dips

CMU work on the way back

* AMRAP: CMU bench press, curls, then rows. 

Walk back halfway then run at 75% to the flag. 

MARY:

Buns of Steel each leg x10-4-count 

Word: 
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:

Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness. 

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

― C.S. Lewis, The Four Loves