F3 Knoxville

Tag: Hoopty

Easy Black Friday @ Shamrock

THE SCENE: 50’s and light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops
Cherry Pickers
Arm Stretching
THA-THANG:
Mosey to the school covered area for the warmup, then Mosey to the covered area at the church for the following:
Max Hand Release Merkins in 2 minutes
Max Big Boy Sit ups in 2 minutes
Set a 10 minute timer and hold plank as long as possible, every time you break plank perform 10 burpees, 10 lunges, and 20 high knees, then resume plank.
After the 10 minutes, we moseyed to another long wall near the church for a 2 minute wall squat.
We then proceeded to the pull up bars where we all did 20 pull ups.

MARY:
With about 5 minutes remaining we went through an assortment of ab exercises
COUNT-OFF & NAME-O-RAMA
We had Patch Down Range from Nashville, with his brother Monstar who hails from the Truck Stop.
CIRCLE OF TRUST/BOM:
Since we just had Thanksgiving, I expressed my gratitude and Thanks for F3 and the guys that make the commitment to working out with us and how it improves my life.
MOLESKIN:

ANNOUNCEMENTS:

Lucky Circuit

THE SCENE: A crisp 22 degrees and a moon with a great smile!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats

THA-THANG:
Mosey to Tomo Poke for circuit workout stopping for 20x Merkins and 20x Flutter Kicks on the way. Perform below exercise for 45 seconds and then run the parking lot advancing to the next station:

  • Fighter Push Ups
  • 8 lb Sledge Hammer swings on the tire (hijacked from the Fitness Center and returned afterward)
  • Flutter kicks
  • Mountain Climbers
  • Squats
  • CMU Curls
  • Burpees
  • CMU Tris
  • Jump rope
  • Double CMU Rows
  • Run stairs

Mosey to JUCOMANARO. Divide into two groups for a Dora

  • Group 1 runs up the hill for 1 minute while Group 2 bear crawls up.
  • When Group 1 returns, we switch excercises and repeat.
  • Rinse and repeat 2 times.

Mosey back to the flag.

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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Prepared: the 4th pillar
The verse for this pillar is 2nd Timothy 4:2

“Preach the word of God. Be prepared, whether the time is favorable or not. Patiently correct, rebuke, and encourage your people with good teaching.”
—2nd Timothy 4:2

Personally I love this pillar! Don’t get ready, STAY ready!!

Someone asks about your faith, be ready to confess the love of Jesus. Something happens and messes up your plans, pivot and keep going!! Someone doesn’t show up to their Q. Own it, and lead the workout!

“Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.”
1 Peter 3:15

It goes on to say in verse 16, to do this in a gentle and respectful way… So let’s make sure we’re acting with Grace.

Thanksgiving is coming up and may of us are very blessed. Unfortunately the holidays aren’t happy for everyone. Remember to count your blessings, smile a lot: someone needs it, have patience, kindness, and grace: especially for those in the service indusrty. Be the light!

I have a lot of respect for you gentlemen. Being out here with you keeps me ready, mentally, physically, and spiritually. Thank you!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill, 4 Christmas Parades, 1 Christmas Party, and make sure to read Kick-Flip’s email!

Filling in for Anchorman

THE SCENE:  Cold, unseasonably so for October 19.  Feels like 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 6
cherry pickers
baby arm circles
then get on the move to combat the cold
THA-THANG:
Mosey to the football field
Set up 4 corners, from the back of the end zone to the 30 yard line.
At corner 1, perform 40 reps, corner 2 perform 30 reps, corner 3 perform 20 reps, and corner 4 perform 10 reps for a total of 100.
We went upper, lower, abs, then repeat that sequence and a total of 10 rounds.  We ended up with 400 upper body reps, 300 lower body reps, and 300 abdominal reps of various exercises.

MARY:
no time for Mary today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the Lord’s Prayer, praying, and the importance of the praying in general.
MOLESKIN:

ANNOUNCEMENTS:

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS:

Dynamite

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  
WARM-O-RAMA: 

  • Projectivators
  • Cherry pickers
  • RFTS / LIH
  • Merkins
  • Imp Lunges
  • OAT Planks
  • Doubletap Squats
  • Mosey

THA THANG:

10 stations laid out in a 2×5 grid.  Perform exercises, alternating between sprint and bear crawl to get from one station to the next.  Exercises were;

  • 25 Carolina dry docks
  • 30 monkey humpers
  • 25 4-count flutter kicks
  • 20 Iron Mikes
  • 40 Merkins
  • 20 Doubletap squats
  • 20 mountain climbers
  • 35 LBCs
  • 15 Shoulder taps (4 ct)
  • 30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S.  P1 runs a loop while P2 does exercises.  Switchero.

  • 50        Burpees
  • 100      O.A.T. Planks
  • 150      Merkins
  • 200      BBS
  • 250      Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today.  You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune?  He was a prolific inventor – and held 355 patents.  His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place.  We call the fellowship “The Glue” – it is probably why you keep coming out here.  And the faith, we call “The Dynamite”.  Faith is what fills the hole of purposelessness in your life.  Faith is a belief is something bigger than yourself that compels you to live for others above yourself.  “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this…  When his brother died, a French newspaper mistakenly ran the obituary for Alfred.  The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”.  Nobel read that and was appalled at the idea that he would be remembered in this way.  He wanted to leave a positive legacy in the world.  So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application…  One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy.  What is it going to be?  If you could, like Nobel, somehow read your own obituary, what would it say?  Would it be;

Unflattering?  “He was difficult to know, difficult to love, a slave to his vices…”

Neutral?  “He mostly pursued his own interests and comfort.  He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man?  For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position.  It is certainly not any THING that you will leave.  It’s NOT even the love you have for your family.  Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith.  “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham.  “…Character”: A life lived with deep integrity will leave an enduring legacy.  “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7.  “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy.  It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.  The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

  • He lives a righteous and blameless life (Verse 4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
  • When others wrong him, that man…shows mercy (Verse 4).
  • With his time and money, that man…is generous (Verses 5 and 9)
  • That man…loves justice (Verse 5)
  • That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
  • To those who are less fortunate than him, that man…shows compassion (Verse 4)
  • That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5