F3 Knoxville

Tag: Judge Judy

JUCO Heavy Day

THE SCENE:  65 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  All veterans – skipped. 
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Merkins
  • Down/up dog
  • OHC

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

If you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

PAX led Mary for 5 minutes

COUNT-OFF & NAME-O-RAMA

6 men, 1 2.0, 4 runners

CIRCLE OF TRUST/BOM:

Our words have power.  Specifically, as a father and as a husband, your words have more power than you can imagine. Your children, and mine, will grow up believing the words they hear us speak to them.

When it comes to the words you speak over your family – be gracious, be careful.

We can use this power irresponsibly…

Proverbs 12:18 – The words of the reckless pierce like swords

Proverbs 15:4 – a deceitful tongue crushes the spirit.

Proverbs 11:17 – you destroy yourself when you are cruel.

…or we can use that awesome power to build-up, to create, to restore, to empower

Proverbs 16:24 – Kind words are like honey— sweet to the soul and healthy for the body.

Proverbs 11:17 – Your own soul is nourished when you are kind

Proverbs 12:18 – the tongue of the wise brings healing.

Proverbs 15:4 – Gentle words are a tree of life;

Proverbs 18:21 – The tongue has the power of life and death,

“Set a guard over my mouth, LORD; keep watch over the door of my lips.” (Psalm 141:3)

MOLESKIN:

Let’s do this again in a few months and see if we are getting measurably stronger.  Here is the rep count today – next time we do this, beat your score!

Judge Judy 500
Data 514.1
Lil’ Spice 480
Wheelchair 500
Stitch 475
Stiff Arm 400
KickFlip 504

ANNOUNCEMENTS:

Convergence at JUCO, July 2nd

Bringing on the flowers @ Truck Stop – 4/16/22

THE SCENE: mid-50’s and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes 20 seconds; feet apart and touch each – right, left, and middle for 20 seconds each; Grady Corns IC x 10; LBAC IC x 10 each way; mosey to the Shed
THA-THANG:
EV.1 – Tabata-Style extended warmup – 4 exercises, 20 seconds of work, 10 seconds of rest, 4 sets of each exercise before moving to the next, and 30 seconds of recovery time between exercises.  Once the tabata was complete we took a run around the baseball field as a preview for what was to come.

1 – Side Straddle Hops

2 – High Knees in place

3 – Front Jacks

4 – Imperial Squat Walkers in place

EV.2 – The Flower Challenge – perform the prescribed exercise for each round, going along with the instructions given within the lyrics of the song “Flower” by Moby.  Lap the baseball field and return to the Shed at the end of each round.

Round 1 – Merkins (chest resting on the ground during the “down” phase)

Round 2 – Squats

Round 3 – Leg Raises (laying on your six with feet together, raise legs straight up to perpendicular without bending them, then lower them back down to 6″ off the ground.  Heels should never touch the ground during this round)

EV.3 – Mosey back to the AO parking lot for some light pole to light pole laps.  Perform each exercise from pole to pole and then back to the start

1 – Sprint

2 – Lunge / Reverse Lunge

3 – Imperial Walker

4 – Bear Crawl / Crawl Bear

MARY:
100 yard dash x 2 – PAX gave it all they had in an all-out jailbreak length-wise across the parking lot (x2) to properly empty the tank
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:

“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis – “The Weight Of Glory”
MOLESKIN:

Don’t take Christ’s sacrifice for granted.  Accept the gift and take the holiday at the sea!

Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gently and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.  Matthew 11: 28-30

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

Just 6 Reps

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18