F3 Knoxville

Tag: Noisy Cricket

Y-12 LA-LA

THE SCENE: Beautiful, high 50’s.
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
15 SSH
12 Seal Claps
12 SSH
12 Imperial Walkers
5 K-Town Cherry pickers
12 Morrocan Night Clubs
Taylor Phelps it out
Mosey to the new course, “Y-12”.

THA-THANG:
Start at the bottom of Y-12, run to the next light pole and do the exercise on the card, rinse repeat:
There are 12 light poles to the top.

  • L – Lunge Walk to first light pole
  • A – 20 Merkins
  • L – 20 Ballerina Squats (Squat up to tiptoes)
  • A – 20 Freddie Mercuries (2-count)
  • L – 20 Monkey Humpers
  • A – 5 4X4’s (Burpee with 4 Merkins and 4 Mountain Climbers)
  • L – Karaoke to the next pole
  • A – 20 LBCs
  • L – 20 Calf Raises
  • A – Side planks (20 seconds each side)
  • L – 20 Jumping Lunges
  • A – 20 High, Slow Flutter kicks (2-count)
  • LALA at the Top – 20 Smurf Jacks, 20 Hand Release “Chuck Norris” Merkins, 20 High Knees, 20 Oblique crunches (10 each side)
  • Run back to the bottom and repeat until time is up.

MARY:
Four minutes o’ Mary in doses of 12 reps.
COUNT-OFF & NAME-O-RAMA
Done!
CIRCLE OF TRUST/BOM:
Matthew 7:16. “You will know them by their fruits.” Fruit takes time to develop and show. Watch your fruit.  Watch the fruit of those you let into your inner circle or are getting close to. Watch the fruit of those who are motivating you to do something – is the motivation using your desires out of line or building on God’s desires for you?
MOLESKIN:
Praise report and request for prayer from Bobbitt about progress on a liver transplant for J***e.
ANNOUNCEMENTS:
Lots of good chatter about Escape from Haw Ridge – everyone at The Project has an assignment, see Slappy.

Go…. Bears

THE SCENE: 50 degrees cool breeze
F3 WELCOME & DISCLAIMER  given 


WARM-O-RAMA:
Tempo squats,  toe merkins, little baby arm circle forward and backwards, Chattanooga Cherry pickers, Seal SSH
THA-THANG:
I

  • Bearmuda triangle
  • Bear crawl inch worms around the triangle.  Then 3 burpees ×3
  • Bear hold ring of fire
  • 10 four count Flutter kicks
  • 20 two count Freddie mercury
  • 30 two count awkward turtles

MARY:
Geronimo : Burpees on the word Geronimo,  squats on BOMbs away then mountain climbers in between.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

with all humility and gentleness, with patience, bearing with one another in love,
Ephesians 4:2 ESV

https://bible.com/bible/59/eph.4.2.ESV

Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:7 ESV

https://bible.com/bible/59/1co.13.7.ESV

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4 ESV
https://bible.com/bible/59/psa.23.4.ESV
MOLESKIN:

Chirst gave us his spirit to help Bear us through this life by using a rod and staff…F3 and the HIM I have started building relationships with is my rod and staff

ANNOUNCEMENTS:

What’s for dinner?

THE SCENE: it was a little cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Beginning of the best day ever..
Projectivators, big and little arm circles, Moroccan nightclubs, and a few merks
THA-THANG:
Appetizer- 50 pull-ups and 100 hanging crunches

Salad- hill runs with 7s. Diamond merks at the top and wide merks at the bottom.

Main Course- 13 block exercises 10 reps each: OHP, tri-x, bench press, butterfly bench, Freddy press, inside curls, outside curls, man-makers, sq thrusters, and  heavy dips.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 5 – what are we giving our strength to. Will it be worth it. Should we rethink where our energy goes?

ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.

Mucho! Mucho! Mucho!

THE SCENE: low 50s, a little dank, new moon, ideal gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walkers
  • Hillbilly walkers
  • Tempo Squats
  • Grady corn
  • Moroccan nightclubs
  • Seal Squats
  • Tempo Merkins
  • Mountain climbers

THA-THANG:

  • Mosey to the wall
    • 10 Wall ups
  • Mosey to the parallel bars
    • 25 Rows, 25 BBS
  • Mosey to the Friendship Bell
  • Mucho Chesto (10 each)
    • Standard Merkins, Wide Merkins, Diamond Merkins, Stagger merkins (both sides)
  • Mucho Coro (10)
    • 4-ct LBCs, 4-ct Freddies, 4-ct flutter kicks, box cutters, heels to heaven
  • Mucho Leggo (10)
    • Standard squats, wide squats, bobby hurleys, Bulgarian split squats (both sides
  • Some Arms (10)
    • Dips, drydocks, shoulder taps
  • 10-count
  • Repeat but do Mucho Coro between each set of others
  • 10-count
  • Repeat Lazy Dora style – pair up and hold a plank/squat/6-inches while alternating

MARY:
Slappy brought out the flutter dollys again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

1 Corinthians 10:24 – “Let no one seek his own good, but the good of his neighbor.”

A simple yet confounding instruction. It runs pretty much exactly counter to our culture. We even try to explain how generosity can be motivated be self interest. Give because it makes you feel good. Give because it will improve the society you live in.

And it’s easy to throw rocks at. Most of us don’t like our neighbors meddling with us, even if they think they are doing us good. It’s easy to invent scenarios where things fall apart because folks weren’t paying attention to their own affairs but were tied in knots dealing with other people’s problems.

But still there it sits, in all its difficulty, simplicity, and wisdom.
MOLESKIN:
I was gonna do a decline set, but pretty beat after just three. Might have rather replaced the second set since it wasn’t that different.
ANNOUNCEMENTS:
OTB Saturday at Melton Lake, Cardinal Widow painting March 18th, Wild at Heart slots available. Think about Dragon Boat June 17th and retreat in October.