F3 Knoxville

Tag: La-Z-Boy

Fast mosey

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

run to shed, SSH, Merkin, cherry picker

THA-THANG:

workout as a group, first one finished frees everybody to fast mosey to next exercise. Everyone worked as hard as they could but we all stayed together.

100 dips

90 merkins

80 LBC

70 squat

60 dry docks

50 imperial walkers

40 iron Mike

30 pull or chin ups

20 reverse crunches toes downhill

10 burpees

Then reversed and added 10 reps

MARY:
Some running and some core work

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST:

Christians should be defined by our faith and our actions, not politics party. I’d recommend reading the Bill Haslam book about faith and politics.
MOLESKIN:
Prayers for Blindside’s school, Ribbed’s wife, and Michelle’s husband in ICU

(No) Cones of Shame

THE SCENE: Low 70s and clear. Moon is supposed to be just about full, but must be below the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
5x Cherry Pickers IC
5x Cobra Burpees OYO
15x Rockettes IC
10x Tempo Lunge IC
10x Tempo Merkins IC

THA-THANG:

Mosey to the skate park and partner up for some Dora.
100 V-Ups
200 Squats
300 Shoulder Taps
Flutter kix for the six
Running partner crosses the skate park, vaults over the wall, one burpee, vaults back over and returns to relieve.

Mosey back to the AO and grab a CMU. Line up by the tennis court.
First man in line calls exercise for 25 reps. Run to the light pole and back. R&R.
Exercises called:
Tricep Extension
Squat Thrust
Lawn Mower
Curl
Blockee
That’s about enough… Put up the blocks.

MARY:
25x Flutter Kicks IC
15x Crunches IC

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, not including the maniac who came streaking out of the woods.
CIRCLE OF TRUST/BOM:
I struggled with motivation at work yesterday. I certainly didn’t give it my all. As I lay in bed reflecting, Colossians 3:23 came to mind: “Whatever you do, work heartily, as for the Lord and not for men.” I was working for men yesterday, and men who I didn’t feel necessarily deserved “hearty” effort at the. But the Lord deserves such all the time.

MOLESKIN:
YHC arrived early with a plan to set up some laps at the track. Hopped out of the car and dug around in the back for my cones. Where are they? Oh… I left them at Shamrock last time I Qd over there. Crap. Time to audible!

ANNOUNCEMENTS:
Off the Chain coming up Aug 21! Get signed up!

Wash those feet

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo Squats x10; Rockettes x10; Tempo merkins x10; Cobra Kai x5; Cherry pickers x5

THA-THANG:
Mosey to watershed for some 7’s

  • Pull-ups at the watershed
  • Big Bois at the bottom of Bermuda Triangle
  • Bear Crawl up ramp to get back (modified to lunges halfway thru)

Mosey to various locations around the park as we worked our way thru a Deck of Cards. I think we got a thorough tour of Equalizer.

  • Hearts = HR merkins
  • Clubs = V-ups
  • Diamonds = Air taps
  • Spades = Lunges
  • Joker = 10 Burpees

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I was effected by this quote I was reading yesterday about Jesus washing the feet of His disciples. First of all, he is heading towards his death and yet stops to serve them. Then, “Jesus served despite the unworthiness of the disciples. Notice John’s reminder that Jesus knew the betrayer was present. Jesus saw them all — one betrayer, one denier, all forsakers! When he needed them most, they would leave him. One of those sets of feet was dirty and sore from an errand that arranged for his torture and death. What did Jesus do? He washed those feet.”

Hurt Lap

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill IC x 10
  • BA Circ IC x 5
  • Twist the Trunk OYO
  • Stretch it out

THA-THANG:
First Nation Run to the track. This fell apart quickly… Run 1 lap (Hot Lap) – perform exercises – Run 2 laps perform exercises. Repeat until Recover is called. Exercises are below:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Crabbettes
  • 25 American Hammers

MARY:
10 Merkins, 10 BBS – Descending to 0 (9,9,8,8 etc.)
COUNT-OFF & NAME-O-RAMA
A Hand full of dudes +1
CIRCLE OF TRUST/BOM:
Junk delivered this:

Don’t be religious
When people in our society use the word “religious“ they think it means for someone to have faith in something or to be involved in one religion or another. That’s not what it means.
Humans by their very nature are constantly measuring themselves, most frequently against other humans. We can’t help it. It’s built into how we see the world and it’s part of why we have such a hard time relating to God, because we can never measure ourselves against him.
Instead we constantly measure ourselves against each other, choosing to see the things that make us look the best and ignore the things that make us look the worst. We make excuses for our shortcomings and pat ourselves on the back for our perceived areas of success or excellence.
This is religion. Religion requires rules and a constant measuring of oneself against a standard. The biggest challenge with that is that very quickly we begin measuring other people against the standard of us.
This happens in every religion. They’re not in an offer in escape from this, save one.
Jesus came to abolish religiosity in favor of rebirth, transformation of how we think. God doesn’t want more religious people, he wants converts. People who’s understanding and outlook on the world is fundamentally changed to one that seeks to glorify God instead of oneself. Men and women who recognize we can never earn salvation and therefore he’s not breeding us based on how many rules we have followed and how well we “toe the line.” Jesus said this clear as day. Man looks on the outward appearance (the rules, the way we look, posturing, judging)… but God looks on the heart. He cares about who you are not what you look like or the facade you put out there. He wants your heart, a renewing of your mind and a filling with His spirit – the behaviors follow naturally.

MOLESKIN:
5 exercises and Run laps to avoid a mile long burpee broad jump Mayberry penalty Q. Deal.

Lots of talk about getting Woke this morning. Felt the most woke about Junk’s word on acting religiously.

The Hot Lap turned into the Hurt Lap courtesy of Excite.

 

ANNOUNCEMENTS:
Work Day coming up & Off the Chain!

Welcome to TabaTa!

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS

MARY:
Broga – Stretch those hips & glutes out
COUNT-OFF & NAME-O-RAMA
Four Horsemen
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers!