F3 Knoxville

Tag: Judge Judy

EVIL OVERCOME

THE SCENE:  A cozy 44 degrees

F3 WELCOME & DISCLAIMER:  This was a free, voluntary, unprofessional workout delivered to men who knew their injuries and how to modify exercises accordingly.

WARM-O-RAMA:
SSH (IC) – X 15, Imperial Walkers (IC) – X 15, Tempo Squat (IC) – X 13, Morocan Nightclub (IC) (A JUCO tradition) – X15, 4×4’s – X5

THA-THANG:  
Mosey to large, inviting parking lot to try our luck at Parking Lot “BLACK JACK” or 21’s.  2 Exercises, separated by width of parking lot.  Merkins at one end, run and perform BBS at other, each round totals 21. (Circuit was cut short for time-sake).

Mosey to “Sophmore” Hill for fellowship and morale boost.  At base of hill – partners alternate doing PUs (alternating sets of 10, resting partner planks, until goal of 100 PUs obtained), Bernie up the hill.  At top of hill – partners alternate doing Squats (alternating sets of 10, resting partner holds an Al Gore, until goal of 100 Squats obtained), Bearcrawl to opposite side of hill – partners alternate doing LBCs (alternating sets of 10, resting partner holds 6inches, until goal of 100 LBCs obtained).  Mosey down hill.  At base of hill – 100 Calve Raises each.

Mosey to hill by CMU pile for BURP-BACK MOUNTAIN:  Alternating rounds of one partner performing burpees while other partner joyfully ran the hill.

Mosey back to AO.

MARY:
Captain Thor and 6 inch drill until time ran out.

COUNT-OFF & NAME-O-RAMA
10 Strong, No FNGs

CIRCLE OF TRUST/BOM:
Historians and philosophers have always had trouble explaining the early growth of Christianity in the face of brutal persecution by the Roman Empire.  Based on historical writings from the first few centuries, almost all agree three main factors and characteristics of early Christians played a role:  LOVE – they loved unconditionally and those that had been cast aside by the Roman Empire.  The love they showed their spouses, children, and neighbors was never-before-seen. Unbelievers were attacted to this. GENEROSITY – They gave sacraficially and in a way that Roman society had never experienced, sometimes risking their lives to help those in need – lepers for example. People were drawn to that.  COURAGE/CONVICTION – their unwavering conviction and love for Christ was on display even when confronted with crucifixion and other forms of persecution performed by the Romans. People were amazed by this and drawn closer to Christ.

Do YOU practice these traits in your daily walk? Never underestimate how your behavior can have an effect on others for Christ. QIC discussed coming to Christ later in life, a journey that started with taking note of his SWAT Team leader’s courage/conviction in praying over meals in front of unbelievers on the team.

MOLESKIN:
N/A

ANNOUNCEMENTS:
F3 Knoxville anniversary/olympic events.

Calves and Bears

THE SCENE: Cool and overcast with plenty of gloom to go around.  Perfect beatdown weather.  Abundant mumblechatter complaining of previous calf work… Sorry boys.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Crabettes x15 IC
Merkins x15 OYO – First 5 (min) with clap
Imperial Walkers x15 IC
Windmills x10 IC
Failure to Launch x8 IC
Calfkiller – 5 sets of 20 calf raises with 25%, 50%, 75%, and AYG runs in between

THA-THANG:
Buddy up for Broken Wheelbarrows. 2 parking spaces, 5 merkins, repeat, then swap positions, repeat, return to start in the same way.

Mosey over to the low wall area for 11’s:
Hand-release derkins on the wall, 8-count body builders in the breezeway.
Mosey back and forth, except for the stairs. Crawl Bear up those (backward).

That’s all we have time for today, folks! Head back to the AO

MARY:
About a minute left for a crunch cash-out.
COUNT-OFF & NAME-O-RAMA
10 strong this morning, including a visit from Brickyardigan Tuba!
CIRCLE OF TRUST/BOM:
Exodus 2:11ff
One day, when Moses had grown up, he went out to his people and looked on their burdens, and he saw an Egyptian beating a Hebrew, one of his people. He looked this way and that, and seeing no one, he struck down the Egyptian and hid him in the sand. When he went out the next day, behold, two Hebrews were struggling together. And he said to the man in the wrong, “Why do you strike your companion?” He answered, “Who made you a prince and a judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid, and thought, “Surely the thing is known.” When Pharaoh heard of it, he sought to kill Moses. But Moses fled from Pharaoh and stayed in the land of Midian. And he sat down by a well.

Moses recognized the unjust situation of his people and wanted to do something about it… but he decided to take matters into his own hands and handle it his own way. Instead of helping the situation, he ended up on Pharaoh’s most wanted list. It wasn’t until he was called by God and led each step of the way that the people of Israel left slavery in Egypt. Be careful about charging into a situation with guns, or fists, or words blazing. Take a step back, seek God’s timing and direction.

MOLESKIN:
Not sure which one was worse… The 8-count body builders or the Crawl Bear Stairs.
ANNOUNCEMENTS:
Sign up for the 3rd anniversary celebration weekend! Nov 2/3. Also fall fun fest at Bunny’s parents place. Check GroupMe for deets.

11’s

THE SCENE: 50’s, crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10

Imperial walkers x 15

Michael Phelps

This ‘n that

Calf stretch at the curb

Merkins x 10

THA-THANG:
Route 66 but 14 stops!   CDD at each stop, increase by 1 rep each time .

At bathroom along Watt Rd for 11’s

Easy ups at bathroom and merkins at the end of the parking lot.

Bottom of hill at the playground for the next round of 11’s

Squats at bottom of the hill, bbs at the top

Escalator at the parking lot along watt Rd . 4 corners of the lot, movement at each corner.

1 corner – man makers

2 corner – merkins

3 corner – squats

4 corner – calf raises

Complete the circuit starting with 5 reps each, then 6 reps, 7 reps, etc.

Mosey to the cess pool for 20 incline merkins

Mosey to ao, complete 2 laps around the parking lot so wall ball reaches 4 miles.

MaRY:

Wagon wheel led us on Superman’s for 60 seconds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I blew up at my family this week during vacation.  Ashamed of myself but I reached out to buddies in f3 as a confession and to seek advice.   They responded with great council and wisdom that I was able to follow and ask for forgiveness from my family .  Don’t be afraid to admit mistakes and reach out to the men in f3 .  It’s a humbling experience but worth it!

MOLESKIN:
Been lazy for a week, out of shape already and the pax had to keep waiting on me to finish my own Q!  Still good to be back in the gloom!!!

ANNOUNCEMENTS:
F3 anniversary nov 3rd, Olympics, ruck that night, family events Sunday .

DECK The Halls

THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot
  • Mosey to side parking lot

THA-THANG:

Side of Alexander Building  

  • 15 Pullups on the walkway rails – OYO X 3 rounds
  • 15 Squats – OYO X 3 rounds
  • 100 Calf raises on steps – OYO
  • Mosey

F3 Workout Deck –

  • 2-9 cards = 10 reps
  • face cards = 25 reps
  • aces = 100 reps

We did 25+ different cards in 4 categories:

  • Diamond – Upper (merkins, diamond merkins, etc.)
  • Hearts – Cardio (running, side straddle hop, etc.)
  • Spades – Legs (squats, lunges, calf raises, etc.)
  • Clubs – Core (flutter kicks, planks, etc.)

Cashed out with 10 burpees

MARY: 
Part of the workout
COUNT-OFF & NAME-O-RAMA

7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster

CIRCLE OF TRUST/BOM:

I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems.  I get frustrated because I see people battling cancer every day and dying.  I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.

I asked for prayers of the men there today.  Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.

The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body.  We’re better because of each other!

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.

Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.

Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’

Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.

ANNOUNCEMENTS:

  • F3 3rd Anniversary Activities on November 3-4
  • Monthly Challenge – Hand Release Merkins

No real theme…just pain

THE SCENE: JUCO AO with a few sprinkles.  Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon:  squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He  who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively.  If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.