F3 Knoxville

Tag: Pool Boy

Take the stairs

THE SCENE: Perfectly cool and dry 
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!

Measuring Progress & Celebrating Birthdays

THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:

Start 30 minute timer
run 1 mile for time
then repeat as many times as possible the following:
5 burpees
10 merkins
15 sit ups
20 squats
record progress and mile time to repeat workout later and measure progress

I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:

This was my last F3 workout…as a 41 year old.  3/27 is my 42nd birthday.  We are all here working on our weaknesses, and we are attempting to get stronger.  This workout is designed so that we can repeat it and measure our progress over time.  When I Q, I like to work on weakness.  The workout, the BOM, its a plan to address where I am lacking physically, mentally, and spiritually.  In the spiritual sense, this verse from Philippians addresses some of my deficiencies.
Philippians 4:6-8
New International Version
6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds.  We are told to rejoice and don’t be anxious.  He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.

MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS:

AMRAP and Mental Reset

THE SCENE: 50’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)

THA-THANG:

5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

MARY:
Returned to the flag for dealers choice till time.

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

Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.

ANNOUNCEMENTS: