F3 Knoxville

Tag: Osteen

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.

Four Rails

  • Welcome
    • Summer is awesome in the rain.
  • Warmup
    • Low wide slow squats
    • Tempo Merkins
    • Long Lunge (in Plank) stretch
  • Workout
    • Mosey to Cedar bluff
    • In a line facing the brick wall (The Burpee Rail)
      • Do a side Lunge (towards downhill)
      • Do a burpee
      • Hop over the wall
      • repeat until end of wall.
    • In a line facing the next wall (The Irken-Dip Rail)
      • Do an slow Irken (Incline Merkin)
      • Roll over and do a dip
      • Roll over (in same direction) do an Irken
      • repeat until end of the wall.
    • In a line facing the next wall (after mosey there)
      • Do a wide low lunge (to the left)
      • Do a long stretching step up.
      • Do a wide low lunge on the wall edge.
      • Do a long stretching step down.
      • repeat until end of wall.
    • At final wall (mosey a few yards to get there)
      • Kick up to a handstand support your feet on the wall.
      • Side step while in handstand as far as you can then kick down.
      • Repeat until at the wall end.
  • Warm Down
    • In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
    • 30 Flutter Kicks
    • 30 Mountain Climbers
    • 30 Freddy Mercuries
  • Wrap Up
    • Marriage is tough.  Huge prayer for all those involved with it.  Nuff said.  Basically I’m not at liberty to put in writting what was shared in person.

11 doing ELEVENS

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
71 ℉ 95% 73 ℉ 6.2 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.  Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.

WARM-O-RAMA:

Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)

THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot.  On way, Burpeevators to 8.  (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)  I made this up.

Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs

MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds

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

Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

Don’t Over Indulge

THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching

THA-THANG:

1st & 10
Start at goal line, do 11’s.
end zone 1 pickle pounders (4ct)
end zone 2 LBC’s (4ct)
do 10, sprint to endzone and do 1, slowsey back to 10
do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20
do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30
do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40
do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50
do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40
do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30
do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20
do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10
do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him
Aiken Legs
Repeat this combo with no rest
20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes

We did Aiken legs 2x then did 75 merkins.  25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins.  We did this for the last 10 minutes of the workout.  We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me.  Don’t be a Glutton, and don’t do things in excess.  Eating, drinking, working, etc in excess can become a sin.  We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:

ANNOUNCEMENTS:
We need Q’s and coffeeteria.