F3 Knoxville

Tag: Neighbor

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

MARY:
Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A back from the beach beatdown…

THE SCENE: A little balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

8 Cherry pickers

15 Little baby arm circles

15 SSH

Cadence was a little off, I blame the Q…

THA-THANG:

-CMU pickup, squat then press. 20x OYO

-Merkins. 20x OYO

-WW2’s. 20x OYO

-LBC’s until the PAX is done

-Indian Run with CMU to the church parking lot.

-Split into 1’s and 2’s

-1’s do burpees while 2’s run to other end and do  10x big boys and run back to the 1’s. Switch it up.

-Indian Run with CMU back to the AO

-Bear crawls length of the court, stopping every three hands for a pair of Merkins.

-Quick trip to Krumpet and back to the AO

MARY:
LBC’s, Big Boys and WW2’s to cash out.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We all have something that wakes up up from time to time or something that keeps us awake. Turn to Matthew 6 when you are heavy laden with worries of this world.

Matthew 6

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?
MOLESKIN:
A word from Wendell Berry about peace in the midst of what worries you.

“The Peace of Wild Things”

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.

 

ANNOUNCEMENTS:
***Attention! I’m looking at putting a t-shirt order together. We’d need 12 shirts to be ordered before they would ship so I’m trying to judge interest amongst the PAX. I feel like there are enough guys like myself that have started in the last few months that would want a shirt or two. Send me a message on GroupMe if you’d like one and I’ll determine if there is enough interest.***

Who Needs Legs?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 10

OH Clap IC x 30

THA-THANG:

Started off with a song.  Flower by Moby (Known for lyrics Bring Sally Up, Bring Sally Down).  Hold the bottom of a squat for the entire song, but when the song says Bring Sally Up, you explode off the ground like a squat jump and then right back to the squat.

Mosey to Mt Suckmore

Deck of Cards – Red cards were bear crawl up the hill and Iron Mikes to match the number on the card.  Black cards were run the hill and squats at the top.  Jacks=11, Queens,=12, Kings=13, Aces=14, Joker=20

Q drew a card and we performed.  If you got done, then you held either the squat or lunge position until the 6 was done and we mosey back to the bottom and do it again.

We were not able to finish the deck of cards, but what we got done was brutal enough.

Mosey back to the AO.

MARY:
Dealer’s Choice.  I picked someone to do a workout of their choice and they lead.  Once they are done, then they picked someone else to lead another workout.

Flutter Kicks

Leg Lifts

LBCs

Complex Crunch (Moses Special)

Box Cutters

30 second LBC Cash Out OYO.

COUNT-OFF & NAME-O-RAMA
12 HIMs.  Flash, Pinnochio, Napster, Woodshack, Radioshack, Neighbor, Moses, Taco, Butterfingers, GoldFinger, Hammy, Drifter
CIRCLE OF TRUST/BOM:
You are a product of your choices and nothing else.

Galatians 5 talks about the Fruits of the Spirit and the Fruit of the Flesh.  It tells us not to engage in things to gratify the flesh, but instead do things to gratify the spirit.  This tells me that there is a choice to be made there.  The choice you make will determine your next step and eventually your outcome.  Are you making choices to gratify the spirit and see the outcome that you desire to see.

Be mindful of the choices that you make.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bomb Shelter

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Little Baby Arm Circles, SSH
THA-THANG:
CMU lunges, twistand press from half court to playground. WW2’s at one end, Merkin’s at the other.

Sudden change, Indian run with CMU to Crumpet, sprint up for 15 LBC’s, mosey down for 5 Merkins. Rinse and repeat.

Indian run back to AO for dealers choice.

MARY:
Finished time with LBC’s
COUNT-OFF & NAME-O-RAMA
13 PAX enjoyed the CMU braved the day.
CIRCLE OF TRUST/BOM:
John 14, 15-17

Defeating negative self talk. Stop and think about the conversation running through your head on any given day. Chances are that in the span of a few seconds you can talk yourself out of any positive change you want to see in your life. Small changes like setting the alarm for F3 or major life changes that you know are good for you can be easily dashed by that internal voice that say “I’m not strong enough, not smart enough, don’t have the drive or energy to make this happen.”

Bullshit.

Here is the truth, own it: You are a well loved son of God and he wants good things for you, just like you want good things for your own children. He has given you the power of the Holy Spirit to walk with you each and every moment of your time here. Grab a hold of that power, ignore the negative self talk live your life pursuing the good things your Father has set before you.

MOLESKIN:
Continue to pray for the job opportunities for the PAX and spouses
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Control

THE SCENE: Partly cloudy skies, 59 degrees F, 69% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10, cherry pickers x10, overhead hand claps x30, tempo merkins x10
THA-THANG:

Indian run to Mt Crumpit with 40 sandbag.

5’s on Mt. Crumpit

2-Hand release Merkins

Run Up

8-Bodybuilders (8 CNT)

Run Down

(Increase/decrease 2 each trip)

Big boy sit ups till 6up

Indian run to AO  with 40 sandbag.

AMRAP Circuit on 1/4 mile AO Loop

  1. Box Jumps x12 orStep Ups x12/leg (run across AO)
  2. Derkins x12 (Bernie back to pavilion)
  3. Squat Thrusts x12 (run across AO)
  4. Pull Ups x8 (Bernie back to pavilion)
  5. CMU Swings x12 (run across AO)
  6. Box Cutters x12 (run AO 1/4 mile loop)
  7. Burpees x8
  8. SSH x10 (4 CNT)
  9. WWII Sit Ups x12 (run back to pavilion)
  10. Curls x12 (Start back at 1.)

MARY:
Flutter kicks (4 count) x30, LBCs to cash out (x46).

COUNT-OFF & NAME-O-RAMA
13 HIMs with a couple of prodigal sons among the group.
CIRCLE OF TRUST/BOM:
Control.  Some things are within and some things are not within our control.  Coming up the hill for the last time this morning my SSHs were very sloppy, low energy style.  I realized midway through them that I was in control of the way I performed them and I better make a better showing for myself.  I was in control and I could just go through the motions or I could do them for my best benefit.  I was in charge of the impact they had.

Sometimes I get the false impression that I control things that are really bigger than me or my capabilities.  I remember a time when a very well know company did something I personally did not agree with.  Although I did not own any of the company’s stock, I called my financial adviser and told her to never invest my money in the company in the future.  A few weeks later another company began acting like an activist for a particular cause that I did not agree with so I called my adviser and informed her to sell the shares in my portfolio.  It happened again last week.  But this time I let it go and didn’t make the call to “sell.”

Why my different reaction this time?  I’ve become aware of my lack of impact, my lack of control.  I need to focus on what I can control, and let go of the things I cannot .  Yes, I do need to hold to morals rooted in God’s expectations.  Yes, I do need to stand up against sin and evil of others … and myself.  And finally, yes, I need to let God be God and let him dish out the wrath.  Vengeance is His, He will repay.  Jesus summed it up for me when He said that all the law can be summarized in two commandments, love God and love others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.