F3 Knoxville

Tag: Magic Mic

Teamwork Revisited

THE SCENE: Thick and Humid, 75ish, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15, This and That, Imperial Walkers x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:
Walked over to the parking lot

  • In pairs, one pair would do an exercise in cadence with each other while the other pair bear crawled together at the same pace across the parking lot. We did 4 rounds with 4 different exercises: Squats, Big Boys, Box Cutters and American Hammers
  • As a large group, we did these 4 exercises again back to back in cadence, then bear crawled across the parking lot all together. We did 10 reps each of Squats, Big Boys, Box Cutters and American Hammers, then bear crawled. We did 3 rounds of this.
  • On our own, we did 5 x Burpees, 10 x Squats and 15 x LBCs followed by a sprint across the parking lot. We did 3 rounds of this.

MARY:
Circle of Fire with merkins, from 1 to 5 reps, and American Hammers, from 1 to 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of teamwork. Recently read a book called the 5 Dysfunctions of a Team which opened with the author saying something along the lines of, “It is not technology. It is not finances. It is not talent. It is teamwork that time and again proves to be the ultimate competitive edge, both because of how powerful it is and how rare it is”. We often quote Proverbs when talking about this by saying “Iron sharpens iron”, but Ecclesiastes is even more straight forward in saying that 2 are more valuable than 1 because they yield better returns, that a man who falls down alone can’t get up as easily as a man who travels with a friend, and that the cord of 3 strands is not easily broken. So I encouraged us to consider where in our lives we find ourselves on “teams” (out here, marriages and families, co-workers, etc.) to think through how we can be encouraging each other and rowing in the same direction or striving for a common goal.
ANNOUNCEMENTS:
CSAUP tomorrow, link to meal train for Filter in Slack

My Biceps Are Screaming

THE SCENE: Perfect morning. Low 80’s, low humidity. Stayed in the shade
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. Cobra merkins
3. Little bit of…
4. Tempo Squats
5. Rockettes

THA-THANG:
Mosey past amphitheater and stop on pedestrian bridge over Cumberland

17 burpees, 13 3-pt situps
Crawl bear bridge
17 burpees, 13 3-pt situps
Bear crawl bridge
Calf raises (3 ways) 7-7-7

Mosey to rock pile parking lot beside river & grab large coupon

Biceps (3 ways) – 7-7-7 …. 3 sets
Shoulders (3 ways) – 7-7-7 …. 3 sets
Back (3 ways) – 7-7-7 … 3 sets
Combine all of it for 1 set of 7-7-7-7-7-7-7-7-7

Take coupon to 1 end of parking lot by river:

25 curls, sprint to other end 5 burpees, recovery jog back
20 curls, sprint, 4 burpees, recovery jog
etc
5 curls, sprint, 1 burpee, recovery jog

Grab coupon again

13 thrusters (2 sets)
13 good mornings with rock finishing overhead

Return coupon. Mosey back to AO

MARY:
No time….people were dying

COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Be kind. Don’t be a d-bag. Cut out the BS in your life.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ducks Don’t Run

THE SCENE: Clear, humid, warm, lower to mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Merkins, Tempo Squats, Cherry Pickers, walked over to the parking lot
THA-THANG:
We did 5 rounds of crossing the parking lot, from the first stripey thing (which we decided is in fact the technical term for it) to the second at the other end. There were 4 cones along the way, each of which would mark a break for a different exercise each round. Also, each round we had to travel using a different form of exercise (bear crawl, broad jumps, etc.)

  • Round 1: Bear Crawls – Cone 1: 10 x Burpees, Cone 2: 15 x Hand Release Merkins, Cone 3: 20 x Plank Rotations, Cone 4: 25 x Merkins
  • Round 2: Broad Jumps – Cone 1: 10 x Lunges (each leg, 20 total), Cone 2: 15 x Flutterkicks (4ct.), Cone 3: 20 x Box Cutters, Cone 4: 25 x Smurf Jacks
  • Round 3: Crawl Bears – Cone 1: 10 x Inch Worm Merkins, Cone 2: 15 x Shoulder Taps (4ct.), Cone 3: 20 x Overhead Claps (4ct.), Cone 4: 25 x Cobra Merkins
  • Round 4: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Get Ups, Cone 2: 15 x Side Lunges (each side, 30 total), Cone 3: 20 x American Hammers (4ct.), Cone 4: 25 x Big Boy Sit Ups
  • Round 5: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Man Makers, Cone 2: 10 x Hand Release Merkins, Cone 3: 10 x Burpees, Cone 4: 20 x LBCs.

MARY:
Ring of Fire with Merkins and Flutterkicks to kill the last 5 or so minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
At church Sunday the guy preaching quoted Ray Ortlund saying “You can either be impressive, or you can be known. But you cannot be both.” I’ve been thinking about that a bit recently. I think we’d all, at least to some degree, say we’d prefer to be impressive rather than known, but I also think we all realize that being known is much more important and beneficial to ourselves and others than being impressive. This also reminded me of 2 Corinthians 12:9 where Paul says that God’s power is made perfect in his own weakness, and therefore we would gladly boast about his weaknesses. In order for us to grow, improve, and positively affect the world around us we must first be honest and vulnerable with each other and especially with ourselves, identifying our weaknesses and shortcomings so that we can continue to work on them rather than hide them in order to appear more impressive than we really are.

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!

Next Steps: From A to Z – Do the WHOLE Will of God

THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.
WARM-O-RAMA:
Moroccan night club
Hillbillies
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Slurpee
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!

THA-THANG:

Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,

Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.

Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:

1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises

Round 1

  • Derkins (on the curb)
  • El Capitan
  • Flutter Kicks
  • Gas Pump
  • Hairy Rockettes
  • Imperial Squat Walker
  • Jumping Spider
  • King Arthur

30-count rest / exercise intro

Round 2:

  • Lunges
  • Merkins
  • Newton’s Cradles
  • One-legged Burpees
  • Pickle Pounders
  • Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
  • Reverse Crunches
  • Squats

30-count rest / exercise intro
Round 3:

  • Tennessee Rocking Chair
  • Up-Down Merkin (aka hand-release)
  • V-up
  • Werewolf
  • X-Ab Crunch
  • Yurpee
  • Zombie Walk (aka Frankenstein’s)

MARY:
We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
COUNT-OFF & NAME-O-RAMA
5 PAX strong! (click for picture)
CIRCLE OF TRUST/BOM:

The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:

1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3

2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23

3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2

36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

“Yet a little while,
and the coming one will come and will not delay;
38
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”

39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39

Practical Application – What do you do?

For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!

What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.

But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.

Take that next step and do all of what God has called you to do from A to Z!

MOLESKIN:
Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
ANNOUNCEMENTS:
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.