F3 Knoxville

Tag: Lil’ Spice

Traveling by BLIMPS

THE SCENE: Chilly; in the 40s. Great weather for a blimp ride.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warmed up with some:
    • Abe Vigoda
    • Arm Circles forward/back
    • tempo squat
    • plank jacks

THA-THANG:

Travel to new campus building. Partner up and complete the following in pairs. One person does 10 of the main exercise while the other does the waiting exercise. Then they swap until 100 reps of the main exercise have been completed.

100 Merkin – Plank
100 LBC – Low Plank
100 Squat – Al Gore

Travel to Far end of Pond. Travel by BLIMP around the smaller pond loop.

  • Burpee x5
  • Lunge x10
  • Imperial Walker x15
  • Merkin x20
  • Plank Jack x25
  • Squat x30

Traveling by BLIMPS is slow as you can imagine. The Lunges, Imp Walker and squat with side step kept us slowly moving forward. Needless to say we didn’t make it around the loop.

Headed back toward the flag, stopping to do a modified Beast.

Completed 6 reps of LBC, squats, Werkin, American Hammer and Burpee. Started heading back toward the flag as time wound down.

MARY:
Finished it out with some Hello Dollies and Flutter Kicks.

CIRCLE OF TRUST/BOM:
Previously, I had talked about  the humility of Christ from Phil 2:5-7. His coming to earth to serve others and sacrifice of himself. (On so many levels)
That same passage continues and connects that humbleness of Jesus with God exalting him and giving him the name that is above every name. Lets look at the next few verses.

Phil 2:9-11

Therefore God has highly exalted him and bestowed on him the name that is above every name. So that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

God has declared Jesus as synonymous with himself and given him his own name. One day there will be no choice but everyone will recognize the glory of God and bow.

Penalty Ball

THE SCENE: 52° Pouring Rain, a little lightening at the end cutting it short
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Soccer ball Indian run (it’s not a thing, we made it up)  Dribble the soccer ball around the outer circle.  If it hit the curb 5 Burpees for all.  After you get the ball to the front of the line drop off with the leader and then he takes over.

Grabbed a CMU and carried it to the dark wet soccer field.

Stitch gets credit for this work out:

Make the shot on goal: 4 Burpees, 10 Merkins, 10 Curls, 10 Overhead press

Miss the shot on Goal: Double it.

Further goal, Just 2 burpees, but if you miss 10.  Still 10 (or 20) Merkins, Curls and OHP.

MARY:
Ran for cover, where we did LBC, Kick throughs, Hello Dolly, Imperial Walkers, Slow BBS spine bounce up things (Needs a name), High Hello Dolly, a few other things and ended with Supermans.
CIRCLE OF TRUST/BOM:
Yesterday was Resurrection Sunday.  That is all about New life.  Eternal life.  And Eternal life doesn’t start when we die.  It starts when we see life for what it is and live with Him.

Consider the most memorized verse: John 3:16  “For God so loved the world that he gave his only begotten son so that whoever believes in Him will not perish but have eternal life“.  There are so many other verses- just search “eternal life” in YouVersion or another bible app and you’ll see the Abundant life Jesus talks about in John 10:10 is from Him.

So my challenge to you this week is to share some scripture with someone this week.  Maybe (hopefully) it’s in a slack channel.  Share some scripture with you kids and wife.  Share some scripture with a friend by text.  Maybe a neighbor needs to hear it.   God’s Word will not return void.  It gives life.  Share it.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 7.  Get registered.  it’s going to be a blast.  9pm-midnight.

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.

Hide-n-go-work-out

THE SCENE: Dry-ish, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Maracan Night Clubs, Kick Throughs, Windmills, Mountain Climbers
THA-THANG:
Two Teams of 4 followed a map to locations with prescribed exercises at each spot.  Counts are per man.  If you finished early you help the guys still working so you stay as a team.

  • 20 dips & 10 right leg squats & 10 left leg squats
  • Merkin city      10 wide 10 regular 10 canyon
  • 15 leg raises & 30 smurf jax
  • 10x  Loading dock jump ups & run down Ramp, 2 Donkey Kick
  • 20 4ct Flutter kicks & 10 kick throughs
  • 10 (or amrap) Pull ups  & 10 (or Amrap) hanging Heels to heaven
  • CMU: 20 Overhead Press, 20 Tricep & 20 Curls

The catch: It’s hide and go seek style.  If the other team sees you they start a count down from 5 on the walkie Talkie.  If you are still visible at the point they get to 0, 5 burpees for the team. Good time had by all.

I wanted to see someone dive into a bush but no such luck.  Thanks to the guys who got into it and hid behind trees (even if they were only 3″ in diameter)  It was good for a laugh.

MARY:
A little bit of time for some BBS and heels to heaven while we waited for the rushers.
CIRCLE OF TRUST/BOM:

I’ve been reading Judges and there are a lot of “great” men. By worldly standards that is and some trying really hard to be godly men. But there is a noticeable lack of great fathers. Even the good judges didn’t have kids that followed in their ways.

One of these men was a non PG story. Who is the strong man of the Bible? Long hair?God used him; even his sinful and stubborn and perverted ways, but his life wasn’t the life we would want for our sons.Outside of having rather silly riddles and a bent toward violence, his wife was given to a different man after his wedding feast. Frequented prostitutes. Eyes gouged out. Years in prison. Died in a suicidal building collapse.

Yet, God used him. We’ll never know how God would have used him had his Parents told him no. If he had learned to control his desires.  But instead we see the young Samson say of a Philistine woman to his dad: “Get her for me, for she is right in my eyes.”

We as fathers need to tell our kids no. Tell them to curb their appetite for what they feel they need so they can learn to win over the desires of this world, over sexual desire, over selfishness. It’s not easy.  Laying aside His own interests for the interests of others is what we celebrate this weekend – Jesus did that perfectly.

If we get out here and get as strong as Samson and not figure out how to be a good father – we will have missed the mark.  Being a good father is about daily caring about the spiritual development of your kids.  That’s going to look very different for each kid, but be praying for your kids, talking with them about spiritual things and having the hard conversations.  Don’t avoid the uncomfortable conversation or hard consequences win out over spiritual growth of your kids. I don’t have it all figured out- I’m talking to myself as much as anyone, but I’d love to talk it out over coffee or on a run.

And here is a tip – you can’t do it on your own strength.  Ask the Holy Spirit, in the power of Jesus’ name to guide you in your parenting.

ANNOUNCEMENTS:
Family friendly workout at the Project Saturday, 7am.

Plan for the CSAUP May 7 9pm-12am.  If you enjoyed this mornings workout, that will be 10x better.

Spicy Dragons and Scaly Eyes

THE SCENE: 41 and clear

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

  • SSH x 15 (IC)
  • Cherry Pickers x5 (IC)
  • Seal Claps x 10 (IC)
  • Merkins x 10 (IC)
  • Squats x 15 (IC)
  • 30 seconds on your own

THA-THANG:
Mosey to the back parking lot for a 7-station kraken:

  • 10 burpees
  • 20 merkins
  • 30 smurf jacks
  • 40 BBSUs
  • 50 squats
  • 60 mountain climbers (sc)
  • 70 SSH (sc)

Mosey to duck pond parking lot for spicy dragons

  • Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey to cross walk just in front of the performing arts center.

  • Take turns calling go. Sprint back and forth from crosswalk to stop sign.

MARY:
Had about 5 minutes left to do some dealer’s choice core exercises.

COUNT-OFF & NAME-O-RAMA
12 HIMs conquered the Spicy Dragon

CIRCLE OF TRUST/BOM:
Thoughts taken from “When the Scales Fall From Our Eyes” by Brian Zahnd

I listened to this sermon by Brian Zahnd over 6 years ago and it still sticks in my mind to this day.

Act 9:17-18

17 So Ananias departed and entered the house. And laying his hands on him he said, “Brother Saul, the Lord Jesus who appeared to you on the road by which you came has sent me so that you may regain your sight and be filled with the Holy Spirit.” 18 And immediately something like scales fell from his eyes, and he regained his sight

It was not a convincing argument, a systematic theology, or anything of the like that made the scales fall from Saul’s eyes. Instead, it was being shown LOVE from a man he was persecuting just three days prior that gave Saul a new way of seeing.

MOLESKIN:
N/A

ANNOUNCEMENTS:

OTB workouts at new AO, Ramparts, in Kingston. See Slack for dates/times.
CSAUP at Haw Ridge on May 6 from 9 PM – 12 AM. See Kick-Flip for more info.
Convergence at JUCO on July 2