F3 Knoxville

Tag: Livestrong

IPC Week 2 at The Quacken

THE SCENE: At the Gresham Track, lower 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and static stretching
THA-THANG:
IronPAX Challenge Week 2:

  • Round 1: Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
  • Round 2: Do 8 Squrls on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
  • Round 3: Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total)
  • Round 4: Do 88 X-Factors on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continuing my theme of encouraging us to preach the Gospel to ourselves daily, I talked about John 17:3 where Jesus lays it out simply: eternal life is to know God and know Jesus. Our ability to live life to the fullest begins the moment we place our faith, trust and obedient submission in Jesus

Frisbee on the Fly

THE SCENE: warm and humid, sunny, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I tossed the frisbee at random to someone in the circle who then was responsible for leading us in a warm up exercise
THA-THANG:
The majority of the workout was made up on the spot. I had a frisbee and whoever caught the frisbee outside of when we moseyed was then responsible for leading us in an exercise. If the disc hit the ground at anytime (which it definitely did) everyone owed 5 burpees. When moseying whoever had the disc ran to the front of the line and then throw it to the back, who then also ran to the front and through it back. We stopped in three locations around the park:

  • Sunsphere: Here whoever caught the disc in the circle led us in a leg exercise and then we ran to the top of the stairs and back down. We did 4-5 exercises here
  • Parking lot near campus: Here we did 4-5 upper body exercises
  • Amphitheater: Here we led each other through 4-5 ab exercises

After this we returned to the lawn, numbered off into two teams and play ultimate frisbee. The twist was that if the disc hit the ground everyone owed 10 Monkey Humpers (which changed to 5 squats) and if your team was scored on you owed 10 Jump Squats (which changed to 10 merkins)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared about an author who also used to be a part of the ministry I work for that advocated for the practice of “preaching the Gospel to yourself daily”. With the start of this school year I have also started trying to practice this. One of the ways in which he did this was by every morning as soon as he hit his alarm clock he would quote Lamentations 3:22-23 to himself. So I shared the verse also and encouraged us to not only preach the Gospel daily to ourselves but to also remember that God is faithful and never failing

Big Ball Lawn stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Building blocks on the lawn. Start at first cone. Do 1 of 1st exercise. Move to next cone, do 2, next cone 3 etc. Total of 10 cones across lawn. Run a lap around field after completing 10 cones and switch to second exercise.

exercises are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffles

Afterwards we did some sprints on the lawn, 40yd, 50yd, 60yd, 80yd. Then, jog then sprint 60yd x2.

MARY:
Flutters x32, side crunches x20, LBCs x20
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Hardship Hill, OEW and Sacrifice.
MOLESKIN:
Thought we had some merlot spilled but it was just a bathroom break. The name Merlot is thought to be a diminutive of merle, the French name for the blackbird, probably a reference to the color of the grape. So I fed Merle Haggard is really the Haggard Blackbird. His voice certainly sounds that way. Speaking of haggar, if you ever need a suit, I’ve been very happy with Haggar suits. Super comfortable and they are well made with those elastic type waists. Me likey when I eat too much. So Qing at the Big Ball was a great experience and I would suggest it to anyone looking to Q at a palace. Well it certainly seemed like one compared to the depressing darkness of the Dog Pound and Equilizer where you’re not sure if you are going to get sprayed by a skunk or break an ankle on some chewed up concrete. But I do still love my Dog Pound and Equilizer AOs. well enough for today. Remember, if you want to join the I read Tank’s BB club simply put a gorilla 🦍 emoji on the slack post. No comment, just the emoji and your decoder pin will be in the mail. Late.
ANNOUNCEMENTS:

wesley house snacks

Leg Day at the Big Ball

THE SCENE: Dry, cooler, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Hillbillies, Imperial Walkers, Tempo Squats, Calf Stretches, Cherry Pickers
THA-THANG:
moseyed over to the Big Ball for the beep test. After the beep test we had 3 rounds of 20 reps of exercises at the bottom of the steps and 10 reps of Sit Up Ups at the top. We also worked a lap around the pond in between round 1 and 2

  • Round 1: Sumo Squats, Lunges, regular Squats
  • Round 2: SSH, Iron Mikes, 180 Jump Squats
  • Round 3: Flutterkicks, Hello Dollys, Box Cutters

After this we did another round of the beep test

MARY:
The Protractor: everyone held legs off the ground and we went around the circle calling out an angle which every had to hold their legs at during a ten count. Went all the way around the circle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared a bit about suffering. Last week at the Quacken we talked about how suffering is to be expected. This past Sunday our pastor was talking about how to live faithfully as Christians in the context of suffering and one of his main points was to have the right mindset. Scripture in multiple places tells us to adopt the same thoughts and mindset as that of Jesus, who on the cross said of those who had put Him there “forgive them Father for they know not what they do”. So when we are wronged or hurting what is our mindset? Is it one of self preservation or aggression, or is it similar to Jesus’?

Return to Walnut Hill

THE SCENE: Rather chilly, low 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Tempo Merkins
THA-THANG:

  • Sunsphere: Went around the sunsphere doing 5 pull ups on each beam and 5 jump squats in between each beam
  • Bridge over Cumberland: Did 50 BBS OYO, using the rails to hold our feet in place
  • Moseyed over to the Walnut Hill
  • Walnut Hill: Laid out 4 cones towards the top of the hill, maybe 10-15 yards apart from one another. At the bottom of the hill we would do 5 Sit Up Ups then run to the first cone and do 10 merkins facing the top, then ran down. We did this 4 times, adding a cone each time, changing the direction of the merkins at each cone. So cone 1 was facing the top, 2 was facing the right, 3 was facing the left and 4 was facing the bottom. Each lap we still hit previous cones, so by the end we had done 40 top merkins, 30 right merkins, 20 left merkins, and 10 bottom merkins, as well as 20 Sit Up Ups
  • Moseyed back to the AO, dodging traffic as we went
  • AO: Did some bear crawl duck duck goose to finish the clock out

COUNT-OFF & NAME-O-RAMA
Welcome Dismount!
CIRCLE OF TRUST/BOM:
Shared about a conversation I had with a student about evangelism. He shared what his past experience with it was, which is probably very relatable: knowing that its worth doing, but not wanting to offend, or hamper a relationship, or not feeling competent enough, or not having the time, etc. We then spent some time looking at what Scripture has to say about it, specifically Romans 1:16 and 1 Peter 3:15. In Romans Paul says he is unashamed of the Gospel because he knows it is the power of God for the salvation of all who believe, and Peter calls us to be ready to give an answer to any who ask us for the reason for the hope we have. So though there are a hundred, very relatable, excuses as to why we may not want to share Jesus with those around us, we are all called to be ready and unashamed to do so. Matthew 4:19 is an invitation to follow Jesus with the byproduct of becoming “fishers of men”, so lets allow Jesus to make us into fishers of men as we seek to follow Him.