F3 Knoxville

Tag: Hydro

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary –
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!

Lottery

The scene: 60, cloudy

Q Bartman

F3 Welcome and Disclaimer

Warm-o-rama:
Little Baby Arm Circle – front / back IC x 10
This / that stretch
Cherry Picker IC x 5
Burpees OYO x 10
CMU: 10 curls, 10 OH press, 10 tricep press, 10 squat

The Thang:
• Suicide lottery. 5 cone suicide course with cones about 10 yards apart from each other. Pass a bucket around with exercises written on cardboard tickets. PAX draw a ticket & run suicide course, completing the exercise you drew from the bucket each cone. Rinse, shuffle, repeat.
• Final lap: everyone does burpees

MARY:
ABCs
Box cutters IC x 20
American Hammers IC x 15
Ring of fire – leg levers. 2 rounds

Count off and name-o-rama

BOM:
You reap what you sow. The world tells us to sow our wild oats while we’re young and then settle down later to be responsible men, husbands and fathers. The problem with this is that the bible clearly tells us we will reap what we sow. Is it any wonder that the man who spent his teenage years partying now has a hard time staying away from the same crowd? Or the man who spent his time looking at pornography while young now struggles with this in his life? As fathers this is something we need to be aware of with our children. I want my children to experience life to the fullest – I want them to experience joy, sadness, success, failure, love, heartache, friendship and animosity as they round out to be adults. However, as my oldest child enters his high school years I am increasingly aware of my responsibility as a father to set appropriate guardrails so that my children experience all they can, while not establishing bad habits that they will reap later in life.

Moleskin:
Today was Peyton’s last day with the PAX before he relocates to FL. We’re all going to miss him in the gloom! Peyton is a HIM and the Orlando F3 PAX will be better because of him. Tclaps brother!

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Track 1: Thunderstruck

The Scene:  58, ready to rain – and lots of lightning…

F3 Welcome & Disclaimer

Warm-o-Rama
15x Side straddle hop
10x Cherry pickers
10x Arm circles
15x Squats

Tha-Thang: Mosey to the track…
3 laps (get a battle buddy)
20x Merkins
20x BB sit ups

<<CALLED EARLY FOR THUNDER AND LIGHTNING>>
· Sprint
o 20 alternating lunges / 30 seconds
· Sprint
o 20 Merkins / 30 seconds
· Sprint
o 20 squats / 30 seconds
· Sprint
o 20 LBCs / 30 seconds
· Sprint
o 20 Dry docks / 30 seconds
· Sprint
o Plank hold 1 min / 30 seconds
· Sprint

MARY
· LBCs x 50
· Hello dolly’s x 20
· Scissor Kicks x 20

No BOM

Moleskin:

The PAX was lucky it got called early, because the sprints and lunges on this workout by Peyton was in a class all by itself.  Better to have some quick 2nd “F” and head to grab a coffee and start the day!

Burpee Fest

F3 Welcome & Disclaimer

5:30 COP

Side Straddle Hop X 30
Imperial Squat Walkers x 20
Little baby arm circles Front x 10 and back x 10
Speed Skaters x 20
Mountain Climbers x 20
Burpee Dan’s – Groups of 4

4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
2 burpees : 4 lunges back to starting position.
1 burpees : 4 lunges back to starting position.
*Speed Skaters until everyone returns

 

The Pull up Run

10 Pull ups, 25 Rows, 25 Mercans x 3.
Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.

Crawl Bear 1/2, Backwards Run, Sprint

Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

I do not do what I want but do everything I hate
Our spiritual life is just like our physical fitness. We get better with consistency and effort.  The same can be said about our spiritual growth.   We will get out what we put in and the more time we are with God in his word the more he will reveal himself to us and allow his spirit to work through us to accomplish his purposes.    He dies on the cross and has given us new life in his spirit to overcome sin.
Romans 7:15-25 – Paul
15What I don’t understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can’t be trusted to figure out what is best for myself and then do it, it becomes obvious that God’s command is necessary.

17-20But I need something more! For if I know the law but still can’t keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don’t result in actions. Something has gone wrong deep within me and gets the better of me every time.

21-23It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.

24I’ve tried everything and nothing helps. I’m at the end of my rope. Is there no one who can do anything for me? Isn’t that the real question?

25The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.

The Solution Is Life on God’s Terms

1-2 With the arrival of Jesus, the Messiah, that fateful dilemma is resolved. Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.