F3 Knoxville

Tag: Hound Dog

Another Lap

THE SCENE: 37°F  and an Amazing Moon set to watch
F3 WELCOME & DISCLAIMER Administered
WARM-O-RAMA:
Cherry Pickers, Hill Billy Walkers, Plank Dips 10 each side, Side Straddle Hops, 12 Clockwork Merkins
THA-THANG:

2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB sit ups

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb:  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back as time allowed.

We made it farther than last time then ran to the big parking lot and did merkins on each line, leaders doing more till the PAX was all together.

This time we had time for guardrail dips OYO, then bear crawl together across the street and finished with 10 guardrail dips in cadence.

COUNT-OFF & NAME-O-RAMA
20 HIMS (8 were rushing)

CIRCLE OF TRUST/BOM:
Repeated a Q from 2 weeks ago… because:

1) Leading doesn’t have to be hard – redo something you did or enjoyed doing, sign up and make it awesome
2) It’s also a picture of our spiritual walk
Consider the 3 main disciplines: Prayer, Reading the Bible and Worship
A) Prayer
Familiar (in a good way) or caught in a routine rut?   1 Thes 5 17 Pray without ceasing
Repeating yourself; been there done that attitude; or persevering, improving? Even if it feels like the same thing God wants to hear your heart. Consider the honor: You are communicating with God

2) Read God’s word: Psalm 119:16 I will delight in your statutes; I will not forget your word.
Is it life giving or If it’s routine or boring ? Move from discipline>Desire>Delight
You don’t stop because it’s hard and you didn’t always love doing this

3) Worship: Gal 5:25 If we live by the Spirit, let us also keep in step with the Spirit.
Personal and Corporate worship: are we being Spirit led?
Was it your favorite or was it not not what you wanted it to be?
Not seeing the growth you want? Maybe it isn’t about you. Phll 2 In Humility, consider others of greater importance than yourself.
For Jesus Christ to be the main thing you can’t be the main character. Get okay with that and love others well like He did

The best corporate worship is when individual worshipers come together and magnify the name of Jesus together. Bring your best to the Lord; prepare your heart John 4:24 God is Spirit and those who worship Him must worship in Spirit and Truth

Don’t let Church be the only worship time of your week. If you only worked out once a week it’s not going to grow you. Likewise, find ways to worship God in Spirit and Truth all the time.

ANNOUNCEMENTS:
New AO location in Maryville coming early March

Pressing through the Pain, Praying in the Rain

THE SCENE: 47°F and drizzly
F3 WELCOME & DISCLAIMER: Administered + COVID reminder
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Overhead Clap x 10 IC
Seal Clap Squat x 10 IC
Tennessee Rocking Chair x 7 IC
Stationary Lunges x 5 each IC
Reverse Lunges x 5 each IC
World’s Slowest Burpee x 3
Hillbilly x 10 each IC
Prayer Squat x 10s on, 5 off, 3x

THA-THANG:
The good news is today you’ll be exercising under an overhand. The bad news is that YOGWO (You Only Get Wet Once) doesn’t apply. We’ll be doing a Timed DORA and in between the sides where we exercise, we’re running in the rain.

If we have an odd number of PAX, that man partners with a pair of men. This is going to be repeating DORA in the rain. Each round of DORA is for time.

PAX#1 jogs to the other overhang and does the ARMs exercises while PAX#2 (and PAX#3 in possibly group) does the Legs exercises listed below. End of time called all PAX gather at one overhand, do 1 CORE exercise, HOLD, and rest while the next round of DORA is completed.

Timed DORA #1
Arms
5 Tempo merkins + 10 sec plank hold + 10 sec rest
Legs Lunges
Core Dolly
30 sec of Rest
Holds Reach/hang 15 sec
Praying Squat 15 sec
Plank 60 sec
Timed DORA #2 Arms 5 Burpees, 10 sec rest
Legs Reverse Lunges
Core LBC
30 sec of Rest
Holds Seal Clap /OHC 15 sec
Wall Squat 15 sec
Forearm Plank 60 sec
Timed DORA #3
Arms 5 Burpees, 10 sec rest (again)
Legs Reverse Lunges
Core V-ups

Hold – Forearm plank with 1 rainbow drop each size every 5 seconds for 30 seconds total. Mosey to ERC overhang and make a Dealer’s Choice Circle.

MARY:
Mary-Go-Round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, each PAX calls out a 4-count IC exercise . After going around, each PAX does 10 IC reps of the exercise on the Q’s lead. Then each PAX does the exercise the PAX to his right did. Q calls out the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead.

COUNT-OFF & NAME-O-RAMA – 13 PAX

CIRCLE OF TRUST/BOM:
Booster’s post and tag about him rucking and praying challenged me and it’s really got me thinking and pondering about prayer and of course praying more.

1 Thessalonians 5:17 – pray without ceasing,
Simple yet impossible right? Sometimes we all think of prayer like we’re endlessly climbing a mountain that never ends with our prayers doing little more than the echo bouncing off the ceiling our voice causes

But we have to reframe prayer. A few quotes on prayer:
What the Church needs today is not more machinery or better, not new organizations or more and novel methods, but men whom the Holy Ghost can use, men of prayer, men mighty in prayer. The Holy Ghost does not flow through methods, but through men. He does not come on machinery, but on men. He does not anoint plans, but men, men of prayer. – E.M. Bounds

A family without prayer is like a house without a roof, open and exposed to all the storms of heaven. – Thomas Brooks

We don’t drift into spiritual life; we do not drift into disciplined prayer. We do not grow in prayer unless we plan to pray. That means we must set aside time to do nothing but pray. What we actually do reflects our highest priorities. That means that we can proclaim our commitment to prayer until the cows come home, but unless we actually pray, our actions disown our words – D.A. Carson

Prayer is paramount to our daily spiritual vitality. We may be redeemed by the blood of the Lamb, but if we are not communing with God then we cut off our spiritual nutrients. So do you pray? How often? Only at mealtimes? Only at Bible Study. Let’s circle back to our verse:

1 Thessalonians 5:17 – pray without ceasing,

3 ways to apply this (surely there are more)
1. Walk with God each day in a spirit and attitude of prayer.
Turn things over to Jesus (1 Peter 5:7)
2. Ask God in your prayers to give you a desire more to pray
This also includes letting other men in your life know regularly where you are struggling. How much more does God desire to give you good things (Matthew 7:11)
3. Plan to pray.
Set aside time specifically that isn’t busyness, hurried to be alone with God.

There are many systems like ACTS for personal prayer as well as Operation World for world missions. But whatever you do, pray without ceasing.

MOLESKIN:
Welcome back Sergeant Slaughter!

ANNOUNCEMENTS:
Guardrail and I prayer walk sometimes and bear each other’s burdens. It’s a great way to spend time and it’s so edifying. If you want to do a prayer walk, just shoot me a DM on Slack or text me if you have my number and let’s make a time to walk, talk, and pray together.

Stone Cold Bunch Of Weirdos

THE SCENE: Crisp 32 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:
Insert information about the workout.

  • Mosey around big lot leader falling off for burpees x2
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb. 1 min each side.
  • Flutter kicks in cadence
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Flutter kicks in cadence
  • Mosey to the coupon pile
  • MUCHO CHESTO!! Merkins: Diamond, Regular, Wide, and Staggered 10x each
  • Partner up:
    Curls to 100 while partner runs stairs and does 5 pull ups
    Thrusters to 100 while partner runs stairs and does 5 pull ups
  • Freddy Mercury in cadence
  • Mosey back to the flag w/ a Jail Break

MARY:
Hello Dollies and Mountain Climbers

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:
Monday 34 degrees I was out here with you

Tuesday it was cold, but I did yoga in the comfort of my house, but I’m sure some of you were out.

Wednesday 19 degrees I did JUCO RUSH

Thursday 36 degrees and pouring rain I did SHAMROCK RUNNING

Today 30 degrees and here we are!

I mean I crawl out of my warm bed with my wife in it, and probably a kid sometimes two, to come workout with you guys. It’s insane! But then I get here and I’m positive you all have a similar story. You’re here on your own volition, right… It impresses me, it ignites me!

You guys are a stone cold pack of weirdos. And I love it!

I also really appreciate the thoughtfulness of those leading these workouts! You make it fun! You make it challenging, And then send me away with a different kind of challenge. This is the challenge that is the most meaningful to me. Iron sharpens iron!

Thank you for putting in the work and continuing to challenge me!

If you haven’t done so, I encourage you to sign up for a Q. We’re happy to help out!

https://www.bible.com/59/isa.55.11.esv

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

Eskimo Shoulder Shutter

THE SCENE: Low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x 25, Cherry pickers x 5,  Tempo merkins x 10, Tempo squats x 10 , Wine Mixer x 10
THA-THANG:

  • Up the hill and grab fist sized rocks at the shopping center
  • Motivator – 12
  • 30 sec wall sits on the minute with arms in front
  • Dora – Bear crawl down, Bernie Back

    150 Hillbillies (four count)

    150 Swimmers (four count)

    150 Twinkle Toes (four count)

    150 Flexors (single count)

    150 Kickbacks (single count)

  • 4 corners (only got 3)

    10 burpees

    10 squats

    10 four count American hammers

MARY:

  • Arm circles forward, over head clap, seal clap for last minute

COUNT-OFF & NAME-O-RAMA
17 HIMs – 11 Juconians, 6 Rushers
CIRCLE OF TRUST/BOM:

Exodus 17:8-13 8 Then Amalek came and fought against Israel at Rephidim. 9 So Moses said to Joshua, “Choose men for us and go out, fight against Amalek. Tomorrow I will station myself on the top of the hill with the staff of God in my hand.” 10 Joshua did just as Moses [i]told him, [j]and fought against Amalek; and Moses, Aaron, and Hur went up to the top of the hill. 11 So it came about, when Moses held his hand up, that Israel prevailed; but when he let his hand [k]down, Amalek prevailed. 12 And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. 13 And Joshua [l]defeated Amalek and his people with the edge of the sword.

When you get tired battling for the Lord, who is your Aaron, who is your Hur? Who places a stone under you. Who will support your hands so that they will be steady until the sun sets? No one is called to fight the good fight alone. Spend yourself in battle yet surround yourself with good men who will support you so that we always take the fight to the enemy. Today, if you feel the fatigue in your shoulders, say their names, the names of those who support you. If you don’t have someone YET, then pray for a name to be revealed and the confidence to bring them alongside you.

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

BLACKJACK

THE SCENE: 30s and soggy
F3 WELCOME & DISCLAIMER:
😎👌
WARM-O-RAMA:
SSH, Cherry 🍒 Pickers, Windmills, Tempo Merkins, Tempo Squats, Mosey to East Parking Lot…….
THA-THANG:
Time for some Blackjack (21s) on a moderate incline:

  • Merkins <————> Squats
  • Lunges  <————> Plank Jacks

MARY:
Flutters, Box 📦 Cutters, LBCs
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Every Timothy needs a Paul. Get a mentor if you don’t have one.  Characteristics I look for in a mentor: 1) Maturity – at least a decade or more older than you, someone who has walked where you are going, 2) Firm foundation in God’s Word, they love the Bible and know it well, 3) they don’t do anything in excess- alcohol, anger, material possessions- they are tempered, and 4) this is a bonus – they have experienced suffering.  A good mentor is better than gold.

Proverbs 24 – “By wisdom a house is built, and through understanding it is established; through knowledge its rooms are filled with rare and beautiful treasures. The wise prevail through great power, and those who have knowledge muster their strength. Surely you need guidance to wage war, and victory is won through many advisers.”

MOLESKIN:
Hound-dog arrived on time.
ANNOUNCEMENTS:
N/A