F3 Knoxville

Tag: I-Beam

The left won?

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs
THA THANG:
Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often
Goal to move all 5 of your team’s CMUs to the top of the hill
You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.
10 burpees
20 Merkins
20 squats
Run to speed bump and back
10 pull ups
After exercise, run to CMU and overhead press it while walking it to the next cone.
You can also move the other teams CMU back a cone but not both
First team to get all 5 CMUs to top wins.
(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)
Partner up
One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.
At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None

Difficultship Hill

THE SCENE: Clear and crisp. Dang, look at that moon!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
LBAC/OHC x15 IC
Failure to Launch x7
Asphalt Kissers x10 IC

THA-THANG:
Mosey to the sign at the base of the Matterhorn. 16 cones are set up starting at 40yd and each 10yd thereafter for a total of 200yd to the furthest cone.
Start at the sign with 16 burpees, run to the 16th cone, and do the exercise written on the cardboard beside it.
Return to the sign for 15 burpees, run to the 15th cone, and do the exercise written on the cardboard beside it.
Continue after this fashion. There are 2 sets of 8 cardboards, in the same order. Upon reaching the 8th cone, the pattern begins to repeat, but double the reps.

  • 15 Monkey Humpers (4ct)
  • 15 Merkins
  • 10 Squat Jumps
  • 20 Mountain Climbers (4ct)
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Carolina Dry Docks
  • 20 Big Boy Situps

MARY:
Made it back for <1min of Row your Boat COUNT-OFF & NAME-O-RAMA
16 including 3 FNGs. Welcome to Gummy, Bedpan, and Eeyore
CIRCLE OF TRUST/BOM:
Lyrics from Faithful Now:
I am holding on to faith
‘Cause I know You’ll make a way
And I don’t always understand,
And I don’t always get to see.
But I will believe it, yes I will believe it.

You make mountains move, You make giants fall
You use songs of praise to shake prison walls
So I will speak to my fear,
I will preach to my doubt
That You were faithful then, You’ll be faithful now

MOLESKIN:
I think the rep counts were a little low on this one. Should have started out doubled!
ANNOUNCEMENTS:
Hardship Hill is this Saturday! Sign up if you haven’t yet!

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR

WHY DO WE SUFFER?

THE SCENE: Foggy but nice.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Temp Squats, Dancing Bear
THA-THANG:
The warm-up came to an end quickly.

  • AO-Flag Parking Lot Circuit – 25 Burpees, Run a Lap, 50 Merkins, Run a Lap, 75 Squats, Run a Lap, 100 SSH, Run a Lap.
  • Soccer Field DORA: Battle-Buddy Up – 200 Merkins, 150 Seal Squats – Recovery Run to Mid-Field and back.
  • Concrete Bleachers: Stairway to Calve Heaven – 25 Calf Raises every step (4 total), Box Jumping to next step every time. 3 Rounds for a total of 300 calf raises.
  • Mosey to Playground – Same Battle-Buddies – One runs length of parking lot and performs 3 Double Burpees before returning to start.  Other partner performs 10 Pull-ups, 15 Merkins, 20 Dips. 2 Rounds each.
  • Soccer Field: Bear Crawl entire length of field.
  • Long mosey back to AO Flag

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
15 Strong + 2 FNGs
CIRCLE OF TRUST/BOM:
It’s an age old question and one of the biggest reasons why people reject God – the problem of suffering.  If God were so loving, why would He allow us to suffer? You hear a lot: “Well, I just don’t know why this is happening to me” or “God just doesn’t answer the question of why we suffer” or “I don’t deserve this.” There are times (I believe few) when we just don’t know why we are suffering but to say God does not answer this question is just plain false. Don’t trust me – my words have little weight.  Trust the God of the Universe – His do:

1) Because of SIN – Romans 3:12, Mark 10:18.  There are no good people, not even one He says.  There is a song out by Luke Bryan that states “I believe most people are good.”  Luke Bryan doesn’t know Scripture.  God says not only the opposite but that NO ONE is good. All have turned away.  Sometimes I’ll hear “I just don’t deserve this.”  That’s right, you deserve worse. In my own life, I’m not shocked by the suffering when it comes.  What I’m shocked by is His overwhelming grace.  We deserve His wrath.  We do not deserve His grace.  King David’s life was filled with sin and the awful consequences of it – loss of an infant, wars with his children, never got to see the temple built.  Sometimes we suffer because of our sin.

2)  To Warn Others – 1 Kings 2.  As David did on his deathbed to his son, Solomon. “Be strong, act like a man, and observe what the Lord your God requires: walk in obedience to Him, and keep His decrees and commands, his laws and regulations…..”

3) To Affirm Our Commitment to Christ – 2 Timothy 3:12, 1 Peter 1:6-7.  If you are trying to live a Godly life, you WILL face persecution.  When it comes, you shouldn’t pray for the suffering to go away but that God will give you the boldness to do what He has called you to do.

4) To Produce Steadfastness, Endurance and Character – James 1:2-3. Have you ever considered that suffering may be for your own good?  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking in anything.” Want to get a good workout in spiritually, try suffering.

5) To Recalibrate Our Focus on Heaven – Romans 8:18-19.  Suffering can make us yearn for our real home – Heaven, with Jesus as King. “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.  For creation waits in eager expectation for the children of God to be revealed.”

6) To Humble Us – 2 Corinthians 12:7.  The Apostle Paul was shipwrecked, beaten, imprisoned, mocked, rebuked by his kinsmen, and ultimately beheaded for Jesus.  “Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan to torment me. I pleaded with the Lord three times to take it away from me.  But, He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”

When suffering comes we have two options: 1) We can reject God or 2) We can run to Him, embrace Him, and allow Him to transform us.  I REALLY like option 2.

MOLESKIN:
N/A
ANNOUNCEMENTS:
HH

Truck stop

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel,  dime, quarter

At each light do merkins, BBS, squats.  Reps are 5, 10, 25.  Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins,  10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins,  25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins,  15 squats, then run a lap.   Increase the reps by 5 for the 2nd round, then run 1 lap.   Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees,  etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.