F3 Knoxville

Tag: Mermaid

Mermaid Pocket Q

THE SCENE: Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
No one was scheduled so I picked up the Q.  We went to the CMU pile and grabbed a block.  There are 4 corners in the parking lot.  Mermaid took the first round and in corner one picked an upper body exercise, rifle carry to corner 2, for a lower body exercise, carry to corner 3 for an ab exercise, and finally to corner 4 for a bonus, whatever you want exercise.  We had 6 in attendance, and everyone got a turn picking exercises in the above fashion.

MARY:
A short Mary consisted of two minutes of flutter kicks, it was a crowd pleaser.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Commission stepped up and brought a great message off the cuff.
MOLESKIN:

ANNOUNCEMENTS:

The Gauntlet

  • Welcome – 1 & all – Free all day every day
  • Warmup
    • Plank hold 6″.  Downward dog . Upward Dog. 20 Windmills . Sky touch . Toe Touch . Burpees
  • Workout: “The Gauntlet”
      • Bring 4 CMUs over to rocks marked with signs.  Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall.  Do
        • 25 Curls X4—>Dead Bunny
        • 25 LBC X4—->Crab Walk
        • 25 Lunges X4—>Lunge
        • 10 Blockees x4—->Riffle Carry
        • 25 Bench Press x4—>Dead Bunny
        • 25 Flutter Kicks 4ct  x4—>Bear Crawl
        • 25 Squats x4—->Side Squat Spin
        • 10 Blockees X4—>Riffle Carry
        • 15 (2x Rows) x2—->Farmers Carry x2
        • 15 Big Boy Block x2—>Farmers Carry x2
        • 10 Overhead Squats x4—>Crab Walk
        • 25 Dead Blockees x2—->Farmers Carry 2x
      • For example in the first parking stall, do 25 burls with one block, then dead bunny drag it across the parking lot. Go back to your three cmus, do another set of 25 curls, then dead bunny drag that cmu across. Then go back to your two cmus, do another set of 25 curls, then dead bunny drag that one across.
      • So you care carrying and moving your 4 cmus through all the above stationary and traveling exercises.  Once you finish one “Lane” of the parking lot then progress (move) your four CMUs to the next Lane (lane = two parking stalls that appose each other).  The rocks & signs form a zig-zag over the square parkinglot.
      • Once you get to the, then carry your CMUS to the beginning and start again.
      • Each exercise is 1 count.   If there is a 2x by the exercise (or carry) then do the exercise with 2 CMUS at a time.  If there is a 4x by the exercise then do the exercise with one cmu but do it four times.
  • Warm Down – worked out till the end.
  • Word
    • Guess how many parts are in an average car?  ~30,000 parts
    • I just spent 2k cost to fix my truck – and that was only a few pieces. It’s expensive.
    • Guess who is the Richest man alive? Answer: Jeff Bezos at 177 billion
    • Guess which is the richest country in the world? The US at 20 trillion GDP.
    • What can neither Jeff Bezos nor the US BUY?? You!Your body is more expensive and has more parts than any car or machinery out there.

      No country can buy you or replace you. Jeff bezos or the us cant.

      No machine or animal can do what many of did last saturday at Hardship hill.

      And yet you have no plastic and no metal in you.

      You are amazing.. and extremely complicated. Let peter and Jesus explain it.

      “Peter said, “I don’t get it. Put it in plain language.” Jesus replied, “You, too? Are you being willfully stupid? Don’t you know that anything that is swallowed works its way through the intestines and is finally defecated? But what comes out of the mouth gets its start in the heart. It’s from the heart that we vomit up evil arguments, murders, adulteries, fornications, thefts, lies, and cussing. That’s what pollutes. Eating or not eating certain foods, washing or not washing your hands—that’s neither here nor there.””
      ‭‭Matthew‬ ‭15:15-20‬ ‭MSG‬‬
      https://bible.com/bible/97/mat.15.15-20.MSG

      Where is your heart focus? Fast to find out. The fasting is a tool to stir the heart to find out whats in there. Is your heart feeling dull? Are you out of touch with your heart? Try a fast and you will see what bubbles up and out and what is in your heart.

      But your heart is not the end of the conversation (and complication) is it?

      “Keep vigilant watch over your heart; that’s where life starts. Don’t talk out of both sides of your mouth; avoid careless banter, white lies, and gossip..”
      ‭‭Proverbs‬ ‭4:23-27‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.4.23-27.MSG

      “A wise heart takes orders; an empty head will come unglued.”
      ‭‭Proverbs‬ ‭10:8‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.10.8.MSG

      ““The heart is hopelessly dark and deceitful, a puzzle that no one can figure out. But I, God, search the heart and examine the mind. I get to the heart of the human. I get to the root of things. I treat them as they really are, not as they pretend to be.””
      ‭‭Jeremiah‬ ‭17:9-10‬ ‭MSG‬‬
      https://bible.com/bible/97/jer.17.9-10.MSG

      The mind leads the heart.
      The heart might say i want to stay in bed .. but the mind knows the goodness that comes from a good F3 workout and devotion and says ‘ yes we are getting up and going”

      And theres more than just the gut and heart and mind.  The Holy Spirit can inform, question and commentate on the other sysytems (Gut, Heart & Mind).
      “Hey go apologize, that wasn’t very nice.”
      Or
      “Hey go say hi to that person over there”
      Or
      “ Hey go help that guy”

      We are complicated by design but we are not without help. Praise the Lord that we are PRICELESS creations of God, irreplaceable,  wonderfully made, and complicated.  We are virtual symphonies of complicated interacting symphonies of physical and spiritual systems intertwined in infinite ways. You are more complex and far better than any plastic or metal machine or animal.  No animal or machine can go through the sand, climb over an inverted 15 foot ladder, swim in the water, climb through a mud pit and do it for 6 hours… AND MAKE IT FUN!!  But it’s even better.  We are not just amazing priceless, irreplaceable physical creatures – we are also spiritual saints endowed with the Holy Creator Spirit who guides protects and gives.   Truly amazing.  Don’t let any Doctor or Engineer or PHD person tell you otherwise.

Revised Memory @ Shamrock

THE SCENE: Sweaty!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Arm Circles forward and backward
Cherry Pickers

THA-THANG:
Pieces of cardboard were laid out face down.  We drew the pieces one at a time and played memory or match.  You did each exercise turned over unless it was a match, in which case you ran a lap.  One team decisively beat the other 5 matches to zero.  The first time we played, it was 4-1.  We will keep this one on hand and do it again in the future.

MARY:
No time left for Mary.  The workout had plenty of Ab exercises.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the importance of discipline.  Working out is hard, it hurts, hard to wake up in the morning, but we enjoy and we keep coming back.  I encouraged everyone to apply that same discipline to other aspects of your life.  For me that is spiritual discipline.  I need to be more disciplined in that aspect of my life.  It is hard, it may be painful, but if I stick with it, it will become enjoyable, and I will miss it if I don’t do it.
MOLESKIN:

ANNOUNCEMENTS:
HARDSHIP Hill

Bear Crawl Crazy 8’s

  • Welcome: it could rain … 
  • Warmup
    • Yoga with Trolley. Windmills, Cherry Pickers, Toe touches, Sky reaches,  SSH, Upward Dogs, Splits, Right side, left side toe touches.
  • Workout
    • Bear Crazy 8’s all around Campus.   The Crazy 8 consists of:
      • Fast pace run of figure 8 route. Start in middle of 8 and go clockwise.
      • Back at starting of 8, bear crawl half of the eight (ending back at the middle)
      • Fast pace run of figure 8 route starting in the direction where the crawl left off.
      • Back at starting of your crawl end, bear crawl the second half of the 8.
    • We repeated this four times around different terrain on campus.   We hit some stairs, some grazzy knolls, some long parking lots and the inner Sanctum!
  • Warmdown
    • 50 LBCs
    • 50 Flutters
    • 20 Side Crunches Left side.
    • 10 Side Crunches Right side.
  • Word
    • One of the best sermons I’ve heard anywhere was here at Fellowship Knoxville yesterday.  https://middlebrook.fellowshipknox.org/live-mb (Sept 19, 2021).  Often we hear sermons on Faith, Hope and Love, but not as often on Honesty, Gentleness, and Honor.  Please Please listen to this sermon if you can. It will do your heart, spirit and soul good.
  • Wrap-up (Announcements)
    • Hardship Hill Sign up.
    • Q Sign Up
    • IronPax Challenges.

40-30-20 Triangle

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
65 ℉ 94% 65 ℉ 2.7 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

20 – SSH
20 – Tie Fighters 10 forward 10 backward.
4 – Cherry Pickers

THA-THANG:
Mosey to large parking lot. A triangle is set up with 3 cones. At each cone, do 40 of first exercise, 30 second exercise, 20 of third exercise. Mosey to next cone. Three sets of exercises at each cone. After 3rd cone, mosey back to first and doing row two.  Etc. So, nine stations of three exercises. Move at your own pace.

Do 40/30/20.
Cone 1
Merkins/Box Cutters/Calf Raises
Carolina Dry Docks/Flutter Kicks/Squat Jacks
Diamond Merkins/Hello Dollys/Monkey Humpers
Cone 2
Squat Jacks/Merkins/Box Cutters
Monkey Humpers/Carolina Dry Docks/Flutter Kicks
Calf Raises/Diamond Merkins/Hello Dollys
Cone 3
Flutter Kicks/Squat Jacks/Merkins
Hello Dollys/Monkey Humpers/Carolina Dry Docks
Box Cutters/Calf Raises/Diamond Merkins

After completion of 9 stations, mosey to CMU pile. Each PAX grab one CMU.
20 – Curls 4-cnt
20 – Triceps
20 – Thrusters
Short 1 minute mosey with a little Michael Phelps.
20 – Curls 2-cnt
20 – Triceps
50 – CMU press

Mosey back to AO.
20 – LBCs 4-cnt
10 – Flutter Kicks 4-cnt

COUNT-OFF & NAME-O-RAMA
8 men.
CIRCLE OF TRUST/BOM:

You never know when you’ll not be able to talk to those that are important to you.  Reach out and do it.

 

MOLESKIN:
For the unsaid prayers in our hearts.  For my recently deceased college roommate and his family.  For my mother’s continued healing after broken hip.

ANNOUNCEMENTS: