F3 Knoxville

Tag: Lizzy

Ring Burner

THE SCENE:  Fountain City UMC Parking Lot

5:30 am, gloom; temp was cool probably upper 50s; no wind or rain; great for a workout

F3 WELCOME & DISCLAIMER

I am not a professional.  You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts.  You are responsible for your own wellbeing.  Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH IC
  • Abe Vigodas together and the both hands to the middle
  • Quad stretch pull heel to butt cheek – nickname – Flamingo
  • Michael Phelps
  • Tricep and shoulder stretch:  across chest and behind head
  • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
  • Lower back stretch:  squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo 
  • Mountain Climbers IC
  • Jog a lap around the Church – FCUMC

THA-THANG:  Burner Ring
Four exercise stations around the track at Ftn City Park.  Jog around the track, stopping at each station and complete two exercises.  Continue doing laps until time is up.

  • Station 1 – Burpees – 15 reps, Step-Ups – 20 reps each leg
  • Station 2 – Pull Ups – 15 reps on monkey bars, Toe Touch Crunches – 25 reps
  • Station 3 – Merkins – 30 reps, Lunges – 25 reps each leg
  • Station 4 – Incline Merkins using park bench – 20 reps, Flutter Kicks – 20 reps using a 4 count

MARY:
NA
COUNT-OFF & NAME-O-RAMA

Count – 2.5

CIRCLE OF TRUST/BOM:  The Power of Words, Discipline the Tongue

There is the old saying that we heard as kids from our parents or teachers, “Sticks and stones my break my bones, but words will never hurt me.” As adults we know that is not really true. Words can and do hurt. Our parents were well meaning. They wanted us to shake off and ignore mean things people say.

But words can be terribly hurtful especially to our loved ones. My words have been hurtful to my wife and children and my heart has been convicted after I have spoken harshly to my family. I want to grow in using my words for building up not tearing down. Our words can have great significance and lasting spiritual significance.

Bible verses: Prov 15:1 “A gentle answer turns away wrath, but a harsh word stirs up anger.”
James 3:4 “…take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”

The bible also warns about swearing oaths and cursing. We may not think too seriously about such things but there is power in words and our speech. I encourage you as I encourage myself to disciple your tongue, your words as we discipline our bodies with exercise.

Prayer Requests – private

MOLESKIN:
Lizzy killed the workout this morning.

ANNOUNCEMENTS:
None

Covenants, not deals

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
Hillbillies IC

LBAC For’ard & Back’erds

Hamstring stretch

Butterfly stretch

Standing Stargazers

THA-THANG:
It was YHC’s birthday, so the number 41 was prominently featured.

1 lap around the park

Pearls on a String type workout. PAX performed exercises at each pearl as a group and ran to the next pearl

1st pearl – 41 squats

2nd pearl – 41 Pullups – modify to row if needed

3rd pearl – 41 Lunges, single count

4th pearl – V situps

2 rounds completed

Sprint back to finish / start location. Lizzy and Trip cheated and both still lost.

MARY:
Ran out of time (literally running during this time)

Stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX – Lizzy, Z-Pack, Trip, FixerUpper
CIRCLE OF TRUST/BOM:
God makes covenants not deals.

I lead communion on Sunday and read from Luke 22:20 Jesus says “This cup is the new covenant in my blood, which is poured out for you.” He is referring to Jeremiah 31:33-34 :

33 “This is the covenant I will make with the people of Israel
after that time,” declares the Lord.
“I will put my law in their minds
and write it on their hearts.
I will be their God,
and they will be my people.
34 No longer will they teach their neighbor,
or say to one another, ‘Know the Lord,’
because they will all know me,
from the least of them to the greatest,”
declares the Lord.
“For I will forgive their wickedness
and will remember their sins no more.”

  • Deals – our idea, our initiative, we don’t keep them, we forget them
  • Covenants – God’s idea, God’s initiative, God keeps them for 1000 generations, God does not forget them

Psalm 105:8 – “He remembers his covenant forever, the promise he made, for a thousand generations…”

We come to God with deals. We want something we can manage and we have conditions, both for him and for us. Bad news is that we can’t keep our deals, and he doesn’t even make them. But the good news is that he does make very one-sided covenants, purchased through the death of Jesus.

MOLESKIN:
Prayer for healing for Wedding Singer and YHC

Prayer of thanks for The Quacken PM, prayer that it would continue and grow and that many men would be impacted.

ANNOUNCEMENTS:

Q calendar is open for next week

Hardship Hill Obstacle Race – Monday, May 29

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs? — 0 

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT

“If I want to be healthy …. “

THE SCENE: Pretty nice, dry and 45ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
SSH IC

Hamstring

Quads

Some back stretching stuff

LBAC, F & B

THA-THANG:
YOU V YOU PART 2

4.5 laps around the park = 1.66 mile

5 min max burpees

1 min max Big Boy Situps

1 min max Merkins

Max pullups

MARY:
Ran out of time (again)

COUNT-OFF & NAME-O-RAMA
Lizzy, Z-Pack, FixerUpper

CIRCLE OF TRUST/BOM:
I was listening to a Hunt for Wellness podcast (always a good listen) and the host, F3 Bones, was discussing alcohol. I included a link to the pod below. Please listen to it.

Bones said, essentially, “If you want to be healthy, here are some approaches you can try.” He went on to say that, fundamentally, alcohol is poisonous to us. Not great news.

Putting these two thoughts together, I get “If I want to be healthy, why would I drink poison?” I haven’t been able to think of a good reason yet.

Note : this is not intended to sway anyone one direction or another on alcohol. That is up to you. Some information states that drinking in moderation has some health benefits, but no one appears to recommend that non-drinkers start drinking.

However, I would like you to consider the question “If I want to be healthy, then ________ “

Often, I don’t even ask the question.

  • I eat the doughnut because it is there.
  • I watch the show because it is on.
  • I drink the beer because its in my fridge.
  • I fartsack because I didn’t prepare beforehand.
  • I miss connecting with my family because I am looking at my phone.

If I want to be healthy, then I need to ask myself some questions. Join me in this hard work, brothers.

MOLESKIN:
Prayer for Z-Pack and his family.

Lizzy – GORUCK Tough on 2/24

ANNOUNCEMENTS:

F3 Open House – North Hills Edition. April 3 – 8. Weeknight workouts designed to reach men where they are and give F3 away to all takers. Service project included.

1st F Challenge – 8000 steps a day. See 1st F channel

Escape from Haw Ridge CSAUP – April 14 9pm – midnight

 

 

 

 

Better Late Than Never

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

  • Narrow squat
  • Standard squat
  • Wide squat
  • Bonnie Blair

Ab Break 1

  • Freddie Mercury (x25)
  • Crunchy Frog (x25)

Leg Circuit 2:

  • Single Leg Pogo (x10 each leg)
  • Box jump (x10)
  • Super skaters (x10 each leg)
  • Jump squat (x10)

Ab Break 2:

  • Flutter Kick (x25)
  • American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?