F3 Knoxville

Tag: Mayberry

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

10 E See with the Power T?

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHX 20,  rockettes X 10, tempo Merkins x10
THA-THANG:

Mosey to bottom of Matterhorn. Complete each exercise and then run up to restaurant driveway and back

1) 10 mericans
2) 10 squats
3) 10 dry docks
4) 10 Bobby Hurley’s
5) 10 shoulder touch Merkins
switch to going  down back parking lot to second light pole and back
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
switch to  running up the Matterhorn and back
11) 10 curb dips
12) 10 sec one leg holds each
13) 10 wide mericans
14) 10 squat jumps
15) 10 diamond mericans
Mosey to bottom of the rock hill..  at every other light pole do 25reps of (flutters, American hammers, LBCs, box cutters)
then DORA
Partner 1 runs up does 2 burpees,  partner 2 Merkins (200 total)

MARY: 

we gave her attention during the moseys.

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
““Be dressed ready for service and keep your lamps burning,”
‭‭Luke‬ ‭12:35‬ ‭NIV‬‬
What happens to a dark room when light is brought in. The darkness cannot stop the light. Be a light to others and serve the Lord.
MOLESKIN:

challenge to give our wives extra attention and love this week.

ANNOUNCEMENTS:
Prayers for la-z-boys wife having procedure, Messi family, junk’s wife praise for Chemo completion, JD Carter (butters son) heart/throat issue, and prayers for our wives and families

Cherry on top

THE SCENE: Just below freezing, so Wax Job could claim Polar Bare Club
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Picker x4 (b/c 5 is just too much), Rockettes x10, Tempo Squats x10, BAC x 10

THA-THANG:
Partnered up, grabbed CMU’s and headed to outhouse.

DORA — Completed 100 reps of each of the first exercise.  While one partner was working on that, other partner ran to fence at tennis court and completed 5 reps of the other exercise.

  • CMU Squat — Merkins
  • Bench Press — Flutter-kicks
  • Curls — BBS
  • Lunges — Burpees
  • Shoulder Press — Iron Mikes
  • Box Jumps — Monkey-humpers
  • CMU Swings — Box cutters

After completing this, mosey up the hill for a Route 66 of Merkins (the cherry on top).

Indian Run back to AO.

MARY:
Australian Snow Angels x 20, Box cutters x 15.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Colossians 1:9-10 — 9 And so, rfrom the day we heard, swe have not ceased to pray for you, asking that tyou may be filled with the knowledge of his will in all uspiritual wisdom and understanding,10 so as vto walk in a manner worthy of the Lord, wfully pleasing to him: xbearing fruit in every good work and increasing in the knowledge of God.

We need deep roots to bear more fruit.  Just as we discipline ourselves in exercise, let’s discipline ourselves to study God’s word, to know Him, and to bear fruit in every good work.

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

Not my timing, but yours…

THE SCENE: 40 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick demonstration of the exercises while the PAX shook their arms to stay warm.
THA-THANG:
Modified Kraaken

Exercises in the circle:

La-Z-Boy curls

CMU Squat Press

CMU Tri-lunge

CMU Row

kettle Bell Single OHP

medicine ball jump shot

hula hoop (sling 40# sandbag around the waist, grab behind the back with the other hand and repeat around the horn)

60# Sandbag Clean and Press x12

Clean and Press was the timer, everyone continue until the C+P guy is done. Then one lap around the circle with the CMU overhead. Pick a new station and keep going.

MARY:
25 4 count CMU LBCs

25 4 count CMU flutter kicks
COUNT-OFF & NAME-O-RAMA
Mayberry, Wallball, Excitebike, Frank, Aladdin and Junk
CIRCLE OF TRUST/BOM:

“Though he slay me, I will hope in him”
‭‭Job‬ ‭13:15‬a
Many times over the last few years I have considered this little snippet of scripture. Sometimes while teaching a lesson on the sovereignty of God, or considering my sin in comparison to His eternal goodness, or simply recognizing that I am His creation/soldier/son to will and to do of His good pleasure. I have considered challenges, illnesses or even persecution’s and in my hubris thought, “yeah, I would respond that way. Though He slay me yet will I trust Him.” I realized last week, I have never once allowed for “though He slay HER, yet will I trust Him.” There is something about being a man that we can consider ourselves being sacrificed and see it as noble, tough, even our duty. But as I consider the potential loss of my wife, or the loss of a child…it becomes so much more real. The tears come fast and easy. Finding the joy of the Lord is hard; hope seems so distant. How shallow of me to be willing to give of myself, but not to give of what I love so dearly. In a way, giving my own life costs me nothing – and I am reminded of David’s insistence that he would not give what cost him nothing. So, while I am confident in Kim’s diagnosis and treatment plan and know that this should not take her life – I will spend these months trying to learn to say and believe that “though He slay her/them, yet will I trust Him.”

Moleskin

This was my first Q in a while. Many of the PAX have stood by Lady Junk and Me during this battle with Hodgkins Lymphoma and we are grateful. What a wild ride.

ANNOUNCEMENTS:
Brolympics Saturday

Butters’ son’s heart/lung condition