F3 Knoxville

Tag: Pickle Lock

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.

Shamrock – Just 10 more merkins

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

10 Merkins

Richard Simmons butt blasters 

10 Merkins

THA-THANG:

Mosey to parking lot

Battle buddy

1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)

Go until each person completes 3 rounds 

To the CMU pile

1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person 

Then…

1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person

After this we ran all around campus stopping for 10 merkins about 8-10 times. 

MARY:

Merkins, Monkey Humpers and Snow Angels 

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk

Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:

Continuing what CheatSheet talked about last week…

Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life.  – Chase the Lion

Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion. 

MOLESKIN:

ANNOUNCEMENTS:

Sprintalicious & Pillars of Redemption

  • Welcome one and all: 70ish degrees with a dash of humidity – Summer is here and Covid is over.
  • Warm-up: 
    • SSH, High Knees, Burpees, Windmills, Cherry Pickers, TN Rockin Chairs.
  • Workout:
    • Catch Up Mosey: Around campus Perimeter , stop and do some exercises until the 6 catches up and then immediately continue the mosey when they arrive.  Arrive at Church Pillars
    • Pillars of Redemption:
      • Each him grabs(goto) a brick pillar and bear crawls to the pillar that is adjacent or diagonal to their current pillar after they have done the exercise called out by Q.
      • At each pillar do one exercise.
        • 1 Dirty Getup
        • 1 Walle
        • 1 Balls to the Wall (Dirken ascention)
      • We did these all together – so sort of in cadence.
      • We did an exercise for each pillar in the courtyard – which is about 36 pillars.  Ended up being quite the shoulder workout.
    • Catch up Mosey to Football Track
    • Sprint-a-licious
      • Each HIM goes to their own 5 yard line.
      • Sprint across the field
      • The first two winners do not have to do 5 burpees.  The rest of us do 5 burpees before next round.
      • Side Lunge to the next 5 yard line down field.
      • We started the HIMs at alternating sides so we were sprinting towards each other and each side had their own group of winners and losers.
      • We did this sequence (Sprint, Burpees, Lunges) about six or seven times.
      • Finish off by grouping back together and as one group sprint the 100 yards of the full field. This time with the top 4 fastest HIMs not having to do 10 burpees – while the rest of us did 10 burpees.  We did this twice.
  • Warmdown – Mary
    • We did the thing where you face out in a circle and hold a leg lift as succeeding HIMs run around the circle throwing each others legs to the ground.  I know it’s in the lexicon but I couldn’t find it.
  • Words of Encouragement 
    • John the baptist in John 3: 31 “He who comes from above is above all, he who is of the earth is from the earth and speaks of the earth. He who comes from heaven is above all. 32 What He has seen and heard, of that He testifies; and no one receives His testimony. 33 He who has received His testimony has set his seal to this, that God is true. 34 For He whom God has sent speaks the words of God; [i]for He gives the Spirit without measure. 35 The Father loves the Son and has given all things into His hand. 36 He who believes in the Son has eternal life; but he who does not [j]obey the Son will not see life, but the wrath of God abides on him.”  — Our prayer is that we not get distracted today but that we remember that the gospel is simple – “He who believes in the Son has eternal life.” – Spread that simple gospel.  You can talk the rest of your life about a million different aspects of it – but also remember how simple it is to share just that one sentence “He who believes in the Son has eternal life.”

Digging for Treasure? Find it in Christ Alone!

THE SCENE: 47F and clear. Great workout weather.
F3 WELCOME & DISCLAIMER – Administered. Hopefully social distancing requirements will be lifted soon!
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Tennessee Rocking Chair x 10
OYO Forward Lunge x 5 ea leg
OYO Side Lunge x 5ea leg
IC Tempo Merkin x 10
Pickle Pounder x 10
Pickle Pointer x 10
Reach for the sky ~10-15 seconds
Let it hang ~10-15 seconds

Mosey around the parking lot toward the pavilion near the walking path. Today we’re digging for treasure! Let’s see if we can find some

THA-THANG:
Dig Site #1 – At the Pavillion – ~5 minutes of AMRAP of the following (10 reps each)

Step Ups
Incline Merkins
Squats
Dips

Mosey to Dig Site #2 – the CMU Pile ~ 10 minutes AMRAP of the following (10 reps each)
Hodor
Bent Over Rows
Blockees

The plan was to run down and back to the tree next to the pathway leading up to the CMU plie after all 3 exercises, but the Hodors and Blockees proved to be so difficult after the first round the Q suggested a modification of running after each exercise set of 10 reps and I think it worked better.

Mosey to Dig Site #3 – The Fish
Bear crawl the fish. 30 second wall sit. Repeat 1x.

Rounded it up with 10 x Pickle Pounders + 10 x Pickle Pickle Pointers

Falling Indian Run (aka a modification of a do-ah-diddy) Dig Site #4 – Shovel Flag
Man in the front of the line peels off and does squats until the end of the line reaches him. New man in front of the line counts to 3 (originally had it planned for 5 but we didn’t have very far to run so I wanted us to get plenty of squats in) while running and then peels off. Repeat until destination is reached.

MARY:
Dig Site #4 – Shovel Flag – Q gave the option of doing something hard (my version of the Thunderstruck routine, doing something flexible (Dealer’s Choice), or doing something that makes you think (Mary Go Round) and the first two tied, so we did something hard (20 reps minimum) of Dealer’s Choice.

COUNT-OFF & NAME-O-RAMA
15 Treasure Hunters!

CIRCLE OF TRUST/BOM:

Today we went searching for treasure. And we found a few gems we might have to take out and repeat our long gaze at the future!

This past year has caused us all to ask the question:
Where is your treasure? Matthew 6:19-21 (and also Luke 12:32-34) answers it:

19 “Do not lay up for yourselves treasures on earth, where moth and rust[e] destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

So again I’m going to ask: Where is your treasure? Is it in this world? In the security of making good financial decisions? Are you trusting in the perceived security of a relationship? A friendship? A hope of something you’ll experience in the future? Or even a felt vindication for the past? Where is your treasure? Further commentary from Jesus continues in Matthew 6:22-23

22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

What are you taking in that is driving your treasure? Consider well -we know GIGO. But do we apply it to our eating habits? To our treatment of our friends? Does how we act, what we say, and why we do it point to a treasure in heaven or a treasure in ourselves? Where is your treasure?

Last Jesus points to the most obvious dichotomy in Matthew 6:24

24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This is where the rubber soundly meets the road. There are many ways to fall and only one angle at which you can stand straight. Is your treasure in money, your financial security to provide for yourself and your family? Or is it with God in heaven? Jesus says you can’t have them both as the place you’re putting your treasure? So once more:

Where is your treasure? I pray it’s wholly, daily seeking to be in Heaven, Where Christ Is.

MOLESKIN:
Prayed for Jordan, Clickbait, Corey, & Interpol. Also this was my first time leading at Shamrock and thoroughly enjoyed it. Hope the PAX were well-served.

Step up and lead a Q (or ask me or Mermaid or another guy to co-q with you!)
ANNOUNCEMENTS:
Convergence at Big Ball June 12th (time not yet announced but I anticipate 7am start). Bring your 2.0’s + breakfast and a work day at the Wesley House after!

Shamrock Jailbreak Tour II

  • Welcome:  Perfect Friday … to get our butts kicked!
  • Warmup:  10 of each of:
    • SSH
    • Windmills
    • Cherry Pickers
    • TN Rockin Chairs
    • Harry Rockets
    • Imperial Squat Walkers
    • Tempo Burpees (3 count down on squat, 3 count merkin, 3 count slow squat rise)
    • Parker Climbers
    • Shoulder Taps
    • Plank (with alternating arm  and leg raises)
    • Rainbow Drops
    • Pickle Pounders
    • Snow Angles
    • Hello Dollys
    • Flutter Kicks
    • Freddy Mercuries
  • Workout:   Jailbreak Tour
    • One person draws a random card from the Jailbreak deck.
    • Jailbreak to the location
    • Do the Exercise printed on the card.
    • Somebody do a ten count while the next random person draws the next card.  Today we did
      • @ Fox Lonas First Entrance – Do 20 Smurf Jacks
      • @ Fox Lonas & Cedar Bluff Entrance for All Saints – Do 30 Monkey Humpers
      • @ Picnic Tables – do 50 Dips and 30 Dirkens
      • @ CMU Pile – Do 20 Blockees
      • @ CHS Entrance – Do 30 Pickle Pounders
      • @ Church Main Door – Do 20 Star Jacks
      • @ Soccer Field – Crab Walk 1 full length
      • @ All Saints Entrance Pillars – Do 10 Handstand Pushups
      • @ All Saints Cedar Bluff Sign – Do 50 Single count Side Straddle Hops.
  • Wrap-Up:
  • Announcements:
    • Ten reasons to sign up to Q
      1. God gives you a good word to share
      2. You get a funny crazy idea for a workout
      3. You haven’t Q’d in a Month
      4. There is an empty slot on the Q calendar
      5. You want to change things up
      6. You want to repeat an old workout you’ve done before.
      7. You want to help a brother Co-lead a Q
      8. It’s your first time to lead a Q
      9. You don’t want Trolley to take an open Q slot
      10. You want to improve your time in doing 100 Burpees
      11. You want to improve your time for the 1 mile.
    • Don’t Forget Save Haven Donations Drive