F3 Knoxville

Tag: Parkour

Sweet Sweet Candy Pyramid

THE SCENE: Very warm compared to recent weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Tempo Merkins
  • Wind Mills
  • Cherry Pickers

THA-THANG:

Easter Candy Pyramid

The PAX voted on their favorite Easter candy. Each candy was an exercise and the candy order determined the exercise order of the pyramid.

Exercise Order

  1. Merkin x 10 = 10 [Reece’s Eggs]
  2. American Hammers x 10 = 20 [Starburst Jelly Beans]
  3. Dips x 10 = 30 (reduced to 15 after first few rounds) [M & M’s]
  4. Burpees = 4 [Cadbury Mini Eggs]
  5. Lap around the building [Chocolate Bunny]
  6. BBS x 5 = 30 [Peeps]
  7. Squats x 5 = 35 [Cadbury Eggs]
  8. Step ups x 5 = 40 [Whopper Robin Eggs]

You start at 1. Once completed each level you start over and complete the next level. (1,2) Next start over and do 3 levels (1,2,3). After completing level 8, start over and complete 1-7 dropping a level each time till you’re completed a single level 1.

Most made it through level 8 and several made it several levels further.

MARY:

Crunches for the last minute.

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #6

Let’s review the facts…

Fact #6 – The lazy way is the hardest way

Prov 15:19 – The way of the lazy man is like a hedge of thorns: Those who are lazy may not see it in themselves.

We often choose the lazy way because it seems easier. But it’s not! It’s like a hedge of thorns. I was recently reading about the Barkley Marathon. It’s a super hard marathon and it’s hard for many reasons. But one of those reasons is it takes place through the smoky mountains which are full of briars. You’re fighting through thick brambles and thorns that are tearing at you. It’s incredibly tough and miserable. This is what the lazy way is like.

Prov 18:9 – He who is slothful in his work Is a brother to him who is a great destroyer.

This is not a gentle rebuke. This is a serious issue. Being a little slack is the same as walking in with a sledge hammer and taking everything down.

Prov 12:24 – The hand of the diligent shall bear rule; But the slothful shall be put under taskwork.

Prov 10:4 – He who has a slack hand becomes poor, but the hand of the diligent makes rich

It’s amazing how many verses deal with laziness. It doesn’t seem to be a really big issue in the world but apparently Proverbs thinks overwise. Consider yourself and where you are lazy.

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge. Still room on teams.

RunNGun

THE SCENE: 48 degrees and dry… And a little salty no one picked up the Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Cherry Pickers
10 Windmills in cadence
THA-THANG:
Mosey around the lot where we meet.

  • Grab a CMU
  • 20 Curls
  • 10 single arm rows each side
  • 20 tris

Mosey to the large lot and line up

  • Bear crawl to the next line
  • Lunge to the next line
  • Flutter kicks
  • Rinse and repeat across the lot

Mosey to Sophomore Hill

  • Bernie up the hill

Mosey to the Pull up bars

  • 5 pull ups / 20 LBCs x2

Mosey to the coupon pile

  • Grab a CMU
  • 20 Curls
  • 10 single arm rows each side
  • 20 tris

Mosey back to the flag stopping for core exercises along the way.

MARY:
Rifle carry and Murder Bunnies to wrap it up.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 12th pillar:
Truthful
The verse for this pillar is 1 John 3:18

“Dear children, let’s not merely say that we love each other; let us show the truth by our actions.”
1 John 3:18 NLT

Love this! Actions speak louder than words. Be that example for others. Don’t sit around and wait for someone to ask for your help, Just Do! This is how you truly lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Betty will be out to discuss Shield Locks with the crew this Friday!
Sign up for Escape Haw Ridge 4/14

Worry

THE SCENE: upper 40s and dry at JUCO. Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the CMU pile for the starting point of our AMRAP style workout. At each point along the defined loop, perform the designated exercise as summarized below.

  • 10 blockees
  • 5 pull-ups
  • 25 merkins
  • 25 squats
  • 25, 2-ct Freddie Mercury

AMRAP!

MARY:
LBCs, gas pumpers, 6″ LBCs, Merkin ring of fire
COUNT-OFF & NAME-O-RAMA
8 worked hard this morning!
CIRCLE OF TRUST/BOM:
The recent events in the Nashville school are on everyone’s minds. It makes us worry about the possibility of it happening to our families. Worry can overtake our lives and it is another tactic of Satan to draw our focus away from God. Jesus provided some of the most comforting words regarding anxiety. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.” – Matthew 6:25‭-‬34 NASB1995

This doesn’t mean that we shouldn’t be cautious, of course. However, we can do our best to not dwell them either.

MOLESKIN:

ANNOUNCEMENTS:
Escape from Haw Ridge is coming up soon!

Fire-Starter!

THE SCENE: 57 Degrees and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Tempo squats
10 Hairy Rockettes
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
10 Windmills in cadence
Bear Crawl in and shake hands/Crawl Bear back
5 burpees on your own
Bear Crawl in and shake hands/Crawl Bear back

THA-THANG:
Mosey to the large parking lot for drills with the HIM in the back sprinting to the front

  • Drills: Side Shuffles, Side to side lunges with toe touches, Hi skips, Lunges, High Knees, Butt-Kicks, and Bear Crawl
  • Hold Plank for the 6/ 20 Pickle Pounders

Mosey to Sophmore Hill lot for drills with the HIM in the back snaking to the front

  • 20 Flutter Kicks
  • Bernie the hill
  • 8 count Merkins

Mosey to Pull-Up bars

  • Half did 5 Pull Ups / while half did Freddy Mercuries x2

Mosey to the Coupon Pile

  • 20 Curls / Rifle Carry to the Stadium
  • Bear Crawl to the top / 2 Burpees
  • Partner Up for Wheel Barrows
  • 20 Tris / Rifle Carry to the coupon pile
  • 20 OHP

Mosey with the HIM in front falling off for 2 Burpees

  • Stopping for 20 Dead Bugs

Mosey back to the flag stopping for some 15 Soul Claps. JAIL BREAK!

MARY:
No time…
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Forgiveness

THE SCENE: cool spring rainy morning at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
This workout is inspired by the burpee mile. The first set is the burpee mile. 12 burpees followed by 1, 1/4 mile lap. Repeat 4 times. Next mile challenge is squats followed by merkins.

  • 25 squats each lap
  • 25 Merkins each lap

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 PAX got it done!
CIRCLE OF TRUST/BOM:
“Then summoning him, his Lord *said to him, ‘You wicked slave, I forgave you all that debt because you pleaded with me. Should you not also have had mercy on your fellow slave, in the same way that I had mercy on you?’ And his Lord, moved with anger, handed him over to the torturers until he should repay all that was owed him. My heavenly Father will also do the same to you, if each of you does not forgive his brother from your heart.”

Matthew 18:32‭-‬35 NASB1995

If we fail to forgive those who sin against us, the Father will also not forgive us. We are to forgive in the same way that God does: continually.

Peter thought he was being generous.

“Then Peter came and said to Him, “Lord, how often shall my brother sin against me and I forgive him? Up to seven times?” Jesus *said to him, “I do not say to you, up to seven times, but up to seventy times seven.”

Matthew 18:21‭-‬22 NASB1995

However, this wasn’t acceptable either. No matter how many times we sin, if we repent (1 John 1:9), God will forgive us. We must give our fellow mankind the same forgiveness.

MOLESKIN:
YHC knew that this was an ambitious plan, but everyone put in a lot of work and got through as much as possible. Way to push!
ANNOUNCEMENTS:
Painting this weekend at Cardinal’s widow’s place.