F3 Knoxville

Tag: Pi

Up the Stairs

THE SCENE:   72 and calm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • SSH
  • Abe Vigoda
  • Chattanooga cherry pickers
  • Third-graders
  • LBACs
  • Overhead claps
  • Hairy rockettes

Mosey to the recruitment center – grab a CMU and mosey to the cinema parking lot.

THA THANG:

Partner up

HIM 1 starts with both CMUs

  • While carrying both blocks, lunge to Cone 1 and set down one block.
  • Lunge to Cone 2 and set down the other block
  • Lunge to Cone 3 and stop.

HIM 2 follows his partner

  • Bear crawl to Cone 1 – collect the block that was set down
  • Bear crawl CMU push to Cone 2 – collect the other block
  • Heavy bear to Cone 3 and stop.

Reverse partner roles and go back.

Next….

10 stations – perform exercises on the card, then move the next station

Every two minutes run to the top of the stairs and back

  • 40 Curls + 20 Thrusters
  • 30 Squats – CMU overhead + 40 Triceps
  • 25 Alpos + 10 Burpee jumpovers
  • 40 Shoulder Presses + 25 CMU Swings
  • 30 Heavy LBC + 20 Pull-overs
  • 10 Plyo Merkins (10 each side) + 15 BBS with press
  • 20 Blockees
  • Single-Arm Row – 25 each arm + 20 Good mornings
  • 20 Heavy Freddy (4-ct) + 20 Derkins + 20 Irkins
  • 30 Heel tap wipers + 20 Goblet squats

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

7 men

CIRCLE OF TRUST/BOM:

“You are what you do repeatedly every day.”

“What you do every day matters more than what you do once in a while”

MOLESKIN:

This week was history lesson week at the Project 🙂

ANNOUNCEMENTS:

Service project opportunity tonight

CSAUP next week

Let’s get to work on some HH obstacle ideas

Known by our fruit

THE SCENE: humid, but not terribly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 10 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the playground.

  • Start with 10 pull-ups
  • 20 merkins
  • 10 wall-ups at the pool wall
  • Repeat once

Mosey to the K2-5 hill. Perform exercise then run up the hill and mosey back down. Repeat for all exercises.

  • 20 squats
  • 20 lunges (total)
  • 20 jump squats
  • Repeat once

20 bonus merkins. Mosey to the friendship bell.

Hurricane Hoedown-Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Decrease count next round by 1 until you get to 1.

MARY:
Cherry pickers to loosen up after the hoedown. Merkin ring of fire. LBCs
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” Matthew 7:15‭-‬20 NASB1995

Think about the “fruit” we are bearing in our lives. Can someone that doesn’t know us well immediately recognize that we follow Christ by our actions? Or are we ones that profess to be Christians, yet we don’t live our lives like Christ to the best of our ability? Jesus calls the latter ravenous wolves pretending to be sheep.

Keep reading.

“Not everyone who says to Me, ‘Lord, Lord,’ will enter the kingdom of heaven, but he who does the will of My Father who is in heaven will enter. Many will say to Me on that day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; depart from Me, you who practice lawlessness.’” Matthew 7:21‭-‬23 NASB1995

Just doing some good things in life is not enough. We have to do His will. Jesus calls these people who were doing great things ones who “practice lawlessness” because they did not do His will.

Study His word to know His will.

MOLESKIN:
I use to always check the Exicon for a new exercise for my Qs. Maybe I will start that up again.
ANNOUNCEMENTS:
Butterfly 10k, CSAUP at Dogpound, Dad camp all coming up soon.

X-Ray

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretchy stretchy…

Mosey to the recruitment center

THA THANG:

One PAX at a time pulls a pair of logs a lap around the parking lot.  That person is the timer for all others.

10 cones set out – each station has an exercise.  Visit a cone and do the exercise until time is called.

  • Log pull (timer)
  • 10 thrusters + 15 curls
  • Ball Slams
  • Heavy lunges
  • Battle rope alternating waves
  • Stack squat
  • Jump rope
  • Pull-ups
  • Tire hit
  • “I” Merkins

Mosey around the parking lot

Now…repeat it all again!  This time, exercises are;

  • Log pull (timer)
  • Slam ball throw
  • Goblet squat
  • Battle rope slams
  • Good mornings
  • Jump rope
  • Pull-ups
  • Tire flip
  • “H” Merkins 

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

5 men

CIRCLE OF TRUST/BOM:

My right hand has been hurting since I injured it on May 20th.  There is hardly any gripping strength in my thumb, so I’ve been useless at doing things like opening jars.  On Tuesday, I finally went to see an ortho doc.  To support his diagnosis, the nurse staff took an x-ray of my hand and the doc pulled it up on a screen…  Man, x-rays are awesome!  With them, we can view a vivid image of the innermost parts of our bodies.  Just 150 years ago, the thought of doing that sounded like magic – a fantasy beyond possibility.  But there I sat on Tuesday, looking at this picture of all the intricate the bones of my hand.  I was reminded of Psalm 139… (verse 13-14), “You made all the delicate, inner parts of my body and knit me together in my mother’s womb.  Thank you for making me so wonderfully complex!  Your workmanship is marvelous—how well I know it.”

The Word this morning also came from Psalm 139…  Picking up in verse 23…

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”

That is a dangerous prayer, is it not?  Search through even my deepest thoughts… Show me my fears, because those reveal where I am not fully trusting in you…  Uncover the sins that I am blind to or that I have rationalized…  Woooooo!  Will you have the courage to offer these words up in prayer today?

In the field of medical radiography, a historical moment occurred 87 years ago today.  On July 1, 1934, in Rochester, NY, a medical team completed the first ever x-ray photo of an entire body.  Prior to that, x-rays were of a hand, a foot, a skull…  On that day in 1934, a whole body was x-rayed and the innermost parts made known.  So…I invite you to make your prayer today; “God, search me…evaluate my whole self.  Search who I am with my family, who I am at work, who I am with my friends, who I am when I’m alone…  Search my thoughts, my attitudes, my actions, my motives…  See if there is any offensive way in me and lead me in the way everlasting.”

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”  Psalm 139:23-24

MOLESKIN:

Good to have Pi out with us!

ANNOUNCEMENTS:

Dog Pound CSAUP – July 24

F3 Dad’s Camp – Aug 13-15

 

The Project – IPC Week 0

THE SCENE: 71 and muggy
F3 WELCOME & DISCLAIMER:

1. Welcome F3 (Fitness, Fellowship, Faith)
2. Not a professional, FREE, here of your own will. Be careful, modify as needed.
3. CV19 Precautions: Maintain distance, no shared equipment or touching partner exercise, gloves recommended – if you are sick and have CV19 symptoms – go home.
4. Cell phone for emergencies.

WARM-O-RAMA:
1. Tempo Squats 5x/Squats 5x (4-ct)
2. Big Boy Sit-up 5x
3. Tempo Merkins 5x/Merks 5x (4-ct)
4. Bonnie Blairs 5x (left leg, 2-ct)
5. Burpees 5x
6. Mosey to ORHS track

THA-THANG:
IronPax Week 0
(4 Rounds for time)
• 50 Air Squats
• 40 Big Boy Sit-ups
• 30 Merkins
• 20 Bonnie Blairs
• 10 Burpees
• 400 Meter Run

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
11Strong: Erector, Chaco, Kickflip, Slappy, Mailbox, Pi, Nuclear Ninja, Trolley, Pool Boy, Mathlete

CIRCLE OF TRUST/BOM:
DONUTS! I wanted to thank, celebrate, and bless the pax, especially after Week 0 of IPC, and specifically commemorating Nuclear Ninja’s VQ several weeks ago. Ninja and Pi are not able to stay afterward for Coffeeteria (school and work), so we brought some Donut Palace to bring Coffeeteria to them.

MOLESKIN:
Several pax shared good news that we had been praying for in the last several weeks and months, which we were sure to thank Sky Q for!

ANNOUNCEMENTS:
1. Iron Pax – register @ F3 Greenwood
2. Hardship Hill Oct 3
3. Tuba moved to OR – F3 helped his family get moved (off NY)

Dream Come True

THE SCENE:  67 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered.

WARM-O-RAMA: 

  • Reach for the sky!
  • Let it hang!
  • Abe Vigoda – IC x 8
  • Cherry pickers – IC x 8
  • Mountain climbers – IC x 8
  • E2K L/R – IC x 10

THA THANG:

Mosey to the recruitment center.  Grab some CMUs and head to the cinema.

Stairway to Seven:  Perform all exercises then carry the CMU to the next line.  First line is 3 reps of each – each line increases the number of reps by 3 (e.g. 2nd line is 6 reps, 3rd line is 9 reps…7th line is 21 reps – total of 84 reps).

Exercises are;

  • Curls
  • Goblet Squats
  • Overhead presses
  • Jumpovers

Carry to the next line – increase rep count by 3….

Early finishers do some ab work.

At line 7:  Turn around and go back down the stairway – starting with 21 reps (each line decreases by 3 reps).

Exercises are;

  • Tricep extension
  • CMU Lunge
  • Upright row
  • Calf raises

Finished early to move on…

Mosey to the cinema steps for Diego

Partner 1 runs to the top of the stairs while Partner 2 does exercises.  Switchero.

  • 100 – Split Merkins
  • 150 – Overhead press
  • 200 – Heavy LBC
  • 250 – Curls
  • 300 – Squats w/ CMU

MARY:

ABCs

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

“Dream come true”.  Have you ever said those words?  Maybe about a vacation? Or about working from home during the pandemic?  Or about fatherhood?  Or after a purchase that you’d anticipated for many years?

For my family, last Saturday was a day of dreams coming true.  For my sons’ entire young lives, they have desperately wanted a dog.  My reluctant wife finally relinquished, and we picked up our Bernese Mountain dog mix named “Rose”.  Romping through the house, chasing and being chased – for my sons, it is their dream come true.

My wife and I have a dream of one day traveling in an awesome RV – staying in national and state parks, seeing all the countryside that our beautiful nation has to offer, meeting people, exploring…that is a dream of ours.  On Saturday – the same day that we picked up our dog – we also made arrangements to buy a small travel trailer and a truck.  We took one small step toward our dream coming true.

In Genesis Chapter 28, we read about a strange dream.  Jacob, running from his homicidal brother and alone in the wilderness, laid down to sleep.  In his dream, he saw a stairway stretching from the earth to heaven and angels were ascending and descending on it.  At the top of the stairway stood God and He said to Jacob, (paraphrased) “I will give you this land.  Your descendants will be as numerous as the dust of the earth.”  When Jacob woke up, he did a couple of things.  First, he showed wonder, “What an awesome place this is!”  I can imagine him thinking – God, you’ve met me here in the wilderness when I thought I was abandoned and you showed me the blessing of my future – what a dream come true…  Then he took a stone and made a pillar to commemorate the dream.  Then he poured oil on the stone.  Finally, he made a vow to God.

I want to ask you to think about your dreams in two ways this morning.

First – what in your life is a dream come true?  What – if you didn’t have it – would be something that you’d say, “if only…that would be a dream come true”.  Maybe your health?  I know if I were terminally ill, I could hear myself saying, “If only I was healthy…that would be a dream come true”.  What is it for you?  Your marriage?  Your good job?  Whatever that thing, I’m challenging you to have fresh gratitude for it today.  Like Jacob after his dream, say “how awesome!” that you have this in your life.

Second – what is a dream that you have for the future?  What do you look out at and wish, “Dream, come true!”.  When Jacob woke from his dream, he set a stone.  Years later, he would return to that stone and build it into an altar – but that day, he set one stone.  What is one stone you can set – one thing you can do to advance toward your dream?  Jacob poured oil on the stone – a sacrifice, a financial investment.  What is one small thing you could do to invest in your dream?  Finally, he made a vow, a promise, he talked about his dream.  Maybe you can tell your dream to a trusted friend.  Words are powerful.  Speaking words out loud is powerful.  Telling a friend, speaking those words, seeking advice, making a plan – that is a step toward your dream.  Proverbs 15:22 “Without counsel plans fail, but with many advisers they succeed.”  What dream can you look at and say, “Dream, come true”?  Take a small step toward making it happen.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 20:5, “The purposes of a person’s heart are deep waters, but one who has insight draws them out.”

“Vision without execution is delusion”.  Thomas Edison

MOLESKIN:

Proverbs 16:9, “The heart of man plans his way, but the Lord establishes his steps.”