F3 Knoxville

Tag: Mr Jinxy

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch

Everest Circuit

THE SCENE: Extra Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with……..SSH, Cherry Pickers, Tempo Merkins, Tempo Squats, Quick stretch
THA-THANG:
Jogged to the base of Everest, stopping at every stop sign to do 5 Burpees.

  • Summit Everest and make way to Rock Pile
  • Grab a rock and do:
    • 15 Bicep curls, 15 shoulder press, 15 Tricep ext, 15 squats
  • Mosey to first intersection on way back to base camp and do 20 LBCs and 10 Tempo Merkins
  • Repeat the Everest Circuit (x3 total) performing 12 reps then 10 Reps
  • Mosey back to AO stopping at stop signs for burpees and squats
  • Circle up a do a couple minutes of Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Music City, Rainbow, Charmin, Brick, Waffle House, Mogul, Kentucky, Full House, Crablegs, Mr Jinxy, Assfault
CIRCLE OF TRUST/BOM:
“Keep Moving!” Many sharks have to keep swimming or they’ll drown. Encouraged PAX to keep moving. Don’t stagnate. Don’t become complacent. Keep pursuing the Lord, keep pursing and romancing your wives, keep talking to your kids. Keep working hard at your jobs etc. Don’t drown!
MOLESKIN:
NADA
ANNOUNCEMENTS:
Kickball Tourney

Images

THE SCENE: Sunny and nice, high 60’s to low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

MARY:
20 Pickle Pounders, Boat Canoe
COUNT-OFF & NAME-O-RAMA
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
CIRCLE OF TRUST/BOM:
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

ANNOUNCEMENTS:
3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.

Farva’s Highway Trooper Sendoff

THE SCENE: Partly cloudy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Imperial Walkers, 10 Bottle Openers, 10 Cherry Pickers, 10 Baby to Wide Arm Circles Forward, 10 Baby to Wide Arm Circles Backward
THA-THANG:
Mosey toward stop sign on northeast side of Admin Bldg.  Stop at brick wall on left of road.  25 Bench raises.

Mosey to big coniferous tree just north of stop sign.  20 American Hammers.

Mosey on perimeter trail to area north of Roadshow Run.  20 Hello Dollies.  Then run to top of Roadshow Run and back.  Those who arrive back first do Baby Crunches until everyone is back.

Mosey to bottom of Mt. Everest.  20 Flutter Kicks.  Run to large tree half way up Mt. Everest and run back.  Those arriving first do baby crunches until everyone is back.

Mosey on perimeter trail to shaded area north of utilities bldg.  25 Carolina Dry Docks.

Mosey on perimeter trail to Northshore Entryway Gate.  Mosey east up road to shady area south of utilities building.  15 Tempo Merkins.

Mosey east on roadway to where there is downhill slope toward soccer fields.  Go down hill.  We will do sevens with Bicycle Kicks at bottom of hill and Burpees on top.

Mosey to stop sign on Southeast Corner of Admin Bldg.  25 Diamond Merkins.

Mosey to boulder pile.  Do 20 each of the following exercises:

  • Overhead Presses
  • Curls
  • Triceps
  • Rows
  • Squats

Mosey to AO.

MARY:
Standing stretches with legs together and legs apart; leg raises while lying down on six; arm and leg raises from plank position; Boat canoe.

COUNT-OFF & NAME-O-RAMA
Eleven men, no FNG’s.pi
CIRCLE OF TRUST/BOM:

THE DESCENDING GOD

In Philippians, Chapter 2: 6-8 we read about:  “Christ Jesus,a 6who, though he was in the form of God, did not count equality with God a thing to be grasped,b 7but emptied himself, by taking the form of a servant,c being born in the likeness of men. 8And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross”

As Henri Nouwen states, our God is a descending God.  Jesus, who was born in a manger, chose the descending way continually.  He lived with his parents up to his 30th year in an disrespected town of Nazareth.  Although full of divine power, he equated power and popularity with temptation.  His disciples were simple men, not popular, wealthy, or religious leaders of the day.  His miracles were performed out of compassion, not to impress.  Often he even tells those whom he has cured not to tell others about it.  And, as he his life continues he becomes increasingly aware that he must fulfill his mission by sacrificing himself on a cross.  God is spat on and tortured, not lifted up in greatness.

Quoting Henri Nouwen in his “Letters to Mark” he states “God has willed to show his love for the world by descending more and more deeply into human frailty.”  And when Jesus reaches the utmost in poverty, pain lowliness and loneliness, nailed as a criminal to a cross, it is then that “we know how far God has gone to show us his love.  For it is then that Jesus has not only reached his utmost poverty, but also has shown God’s utmost love.”

ANNOUNCEMENTS:
3rd F at Outlook on August 11 at 8:30 am.  Talk to Pele or Lillydipper about signing up for the Fake Gloom Kickball team for a great tourney on Saturday, August 18.

The Battle Buddy Beatdown

THA-THANG:

Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook