F3 Knoxville

Tag: Madoff

New use of the old

THE SCENE: cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

one squate

THA-THANG:
mosey to explain all 4 stations. run the route and come back to the first station and pick a battle buddy. One partner runs up to the next station and back while the other is doing the 1 excercise and then he goes. Go through the station list and run up to the next and so on.

 

  • Station 1
    • BBS
    • Freddie Mercury
    • Gas pumpers
  • Station 2
    • Shoulder taps
    • Plank Jacks
    • Plank
  • Station 3
    • SSH
    • Squats
    • Lunges
  • Station 4
    • Burpees
    • Bear Crawls
    • Welsh Dragons

MARY:
Ring of fire with 3 Merkins

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Definition of consistency

according to Chat GPT- “Consistency refers to the quality or state of being in agreement or harmony with oneself, with others, or with a particular standard or set of principles. It implies that something is reliable, stable, and predictable, and that it does not contradict itself or violate any established rules or norms.”

Oxford definition:
the quality of always behaving in the same way or of having the same opinions, standard, etc.; the quality of being consistent

let’s be consistent men!

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

God’s Plan is Greater than Our Understanding

THE SCENE: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH

5 Cherry Pickers

10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch

Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes

Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds

Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC

MOLESKIN:
Genesis 50:18

Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.

Keep Your S–t Together

THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.

Swing (4 minutes)

40 seconds on, 20 seconds off

Swing the CMU back and forth, focusing on proper form and posture.

Squats (4 minutes)

40 seconds on, 20 seconds off

Squat with the CMU, focusing on proper form and posture.

Lunges (4 minutes)

40 seconds on, 20 seconds off

Lunge forward with the CMU, focusing on proper form and posture.

Merkins (4 minutes)

40 seconds on, 20 seconds off

Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.

Bicep Curls (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do bicep curls, focusing on proper form and posture.

Tricep Dips (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do tricep dips, focusing on proper form and posture.

Plank Hold (4 minutes)

40 seconds on, 20 seconds off

Hold a plank with your hands on the CMU, focusing on proper form and posture.

One round of PAX Choice:  Blockees or Murder Bunnies

Suitcase carry back to Smokehouse

MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS:

Inch worms again?!

THE SCENE: around 35, full moon and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warm up stuff

THA-THANG:
I had a stack of about 30 or so cardboard pieces with different exercises and quantities on them. The PAX grabbed an exercise and ran to the next cone, roughly 30 yards away and did the exercise and quantity. Then they ran back to grab another card and brought it up to the cone as well. We continued until all cards were brought to the next cone. We repeated the process along a marked path. Some runs were longer than others, and we also picked up additional cards along the way. Exercise included were as follows: Merkins, squads, toe touch planks, inchworms, Burpees, dry docks, crunches, big boy sit ups, side straddle hops, jump, squats, and maybe a couple more I can’t remember. Quantities varied from five Merkins to 30 dry docks.

MARY:
Not much in terms of at work today. We just finished the last couple minutes with a round of ring of fire inchworms
COUNT-OFF & NAME-O-RAMA
13 in attendance
CIRCLE OF TRUST/BOM:
What is a chiral molecule?

A molecule is said to be chiral if the object and its mirror image are non-superimposable, just like our right and left hand. They are essentially the same but completely different. One hand when placed over the other on a table do not line up, but when placed up against them selves they do. In the case of the well-known chiral painkiller, ibuprofen, the (S) or right -enantiomer has the desired pharmacological activity while the (R) left -enantiomer is totally inactive. In the case of Thalidomide, The R-enantiomer is an effective sedative, which has a soothing effect that relieves anxiety and makes the patient drowsy; while, the S-enantiomer is known to cause very serious teratogenic birth defects.
We can see this example with God. God created us in his own image when looking at us, we may look like him, but we are way different than he is. The difference that separates us from him is sin. When we separate ourselves from him we can become ineffective or even toxic and deadly. So how can we change this? Turn away from sin and come closer to God. Read his word, pray to him, follow his commands. When we turn towards him we change.

MOLESKIN:
Inchworms are difficult when you have to do 30 in a row
ANNOUNCEMENTS:
Hardship Hill obstacle building. CPR training.

Tabata Refresh

I copied this Q and BOM from a previous BB in June of 2021. I fully intend to only recycle Q’s and BOMs this year! Yes, I am going to take other people’s.

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
  • Tabata 8 (from the hip this time, not last)
    • Hangs and Merkins

MARY:
Broga – Stretch those hips & glutes out (we’ve not made any improvement on this)
COUNT-OFF & NAME-O-RAMA
Four Horsemen – Lucky 11 today
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! <- This is not relevant lol