F3 Knoxville

Tag: Music City

You Vs You, Martha Vs Mary

THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)

THA-THANG:

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

    The Workout:

    • Part 1:  RUN
    • 10 minute timer
    • Start the timer, then…
    • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
    • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
    • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
    • That is 1 rep
    • Rinse and repeat as many times as you can in the 10 minutesds.

    1 minute rest

    • Part 2:  AMRAP
    • 3×2 minutes timer
    • Count the total number of reps (cumulative, not individual)
    • Start the timer, then…
    • 2 minutes AMRAP SSH
      • (no rest)
    • 2 minutes AMRAP High Knees (count 1 leg)
      • (no rest)
    • 2 minutes AMRAP mountain climbers (count 1 leg)

    3 MINUTES REST AND RECORD 1st ROUND # OF REPS

    Now…REPEAT the full routine – starting over with your rep count

CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”

No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.

 

Bleacher Races

THE SCENE:  51 and clear.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Phelps
  • RFTS – LIH
  • Fence steppers
  • Down/up dog
  • Tempo merkins
  • Parker merkins
  • Tempo squat
  • Squat jump 180

THA THANG:

Mosey to the track.  Starting at one goal line, sprint to the other goal line.  Every 10 yards, rotate yourself 90 degrees clockwise, so you end up running, side shuffle, bernie, side shuffle, etc.

Short mosey to point out 3 key locations.

Split into 2 teams.  We have one die with numbers 1,2,3,1,2,3.

Team 1 rolls the die, then runs to the respective location (1, 2, or 3) and to the top of the bleacher steps – then back.

While Team 1 runs, Team 2 works through a list of 10 exercises.

When first man from Team 1 returns, the other team rolls.

Once the full list of 10 exercises is worked through, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Roll the die and do 10x the number for our reps;

  • Merkins
  • LBCs
  • Diamond merkins
  • BBS
  • Burpees (rolled a 3….30 burpees to finish, yuck!)

COUNT-OFF & NAME-O-RAMA

10 men and 1 2.0!

CIRCLE OF TRUST/BOM:

I’m thrilled that Shamrock is launching ShieldLock groups.  Behind your wife and kids, these close relationships with men are the most important relationships that you’ll have.  Your SL offers so many benefits – one is perspective.  They can watch your six and alert you to hazards that you can’t even see.

MOLESKIN:

Prayers for Mermaid’s wife’s aunt, Joy.  Prayers for all the kids and teachers doing standardized testing this week.  Prayers for Anchorman and his family as he returns home from a mission trip.

ANNOUNCEMENTS:

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them. 

 

Shamrock – Roll the dice

THE SCENE: 37F a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 50% speed across parking lot and back

Side shuffle back and forth across parking lot

Tie Fighters 10-4 count each way

5 – 4 ct merkins

High knees across parking lot

Cherry Pickers: 5

Little Baby Flutter Crunch – 20 OYO

Quad Stretch 

THA-THANG:

Mosey around campus and stop every 30 seconds to roll the dice. One for the exercise and one for the rep count. Do this until we make it over to the CMU pile. 

Mosey to CMU pile

Grab a block and take it to the other side of the bus. Line up across on a parking space. 

Each line you do: 10 Curls, 10 presses, 10 squats – then move your CMU to the next line, run to the grass then come back to do it again, and again, until we make it to the last line. I didn’t count the lines, but it was about 10-12 lines total that we completed. 

CMU drag back up to the pile which was a leg burner. 

MARY:
We rolled the dice for the last 2 minutes and ended up having to do 15 burpees.
COUNT-OFF & NAME-O-RAMA
4 – Mermaid, Music City, Dumpster Dive, Anchorman
CIRCLE OF TRUST/BOM:

James 1: 19-20

19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, 20 because human anger does not produce the righteousness that God desires.

Listen is the key word for me. 

I need to set aside my selfishness and value others around me when they talk. It’s tempting for me to focus on what I want to say, but it can really mean a lot to our friends, family and strangers if we give them 100% of our attention. 

MOLESKIN:
Mermaid’s uncle in nursing home. DumpsterDive’s grandmother. My buddy Jordan.

Fellowship and TMI from Cheatsheet

THE SCENE: Shamrock. Clear warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters forward x15, Tie Fighters Backward x15, Cherry Pickers X5, Bear Plank ~ :45, Imperial Walkers X15, 8 Burpees

Mosey to CMU pile to get a CMU

3 Set of 21’s (CMU curls)

THA-THANG:

Tabata Timer style workout

:40 Exercise :30 Rest

  • Merkins
  • Big Boys
  • Lunges (with CMU)
  • Bear Plank
  • Curls
  • Flutter Kick
  • Bench Press
  • LBC’s
  • Alpos

CIRCLE OF TRUST/BOM:
Talked about one of my best friends, best man at my wedding and fraternity brother who committed suicide almost 8 years ago. Christopher “Bull” Greenlief would have turned 39 this Saturday but due to mental health issues had his life end too soon. I encourage every HIM in this group to not ignore signs and symptoms of mental health and to seek treatment and/or advice from any fellow HIM. The National Suicide Prevention Hotline number is 1-800-273-8255. We should not think of ourselves as weak for seeking help with depression or anxiety. Just like someone with heart disease, cancer, or even a fracture there are options for treatment from many forms of mental health issues.

One view of suicide in regards to the bible is that some say suicide cannot be forgiven because the person who did it could not have repented of doing it. But all of us commit sins that we are too spiritually cloddish to recognize for the sins that they are. And we will die with sins not named and repented.

MOLESKIN:
If anyone needs someone to talk to and is feeling depressed or overwhelmed please don’t hesitate to reach out to me on slack, facebook or even text me (865) 384-6432.