F3 Knoxville

Tag: Rainbow

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??

Advent! With Candles and Everything!

THE SCENE: An almost balmy mid-30s. Big Dipper easy to see.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just some quick SSH.  30 actually. Why 30? Because Coolio wanted it that way.
THA-THANG:
Mosey to the Chapel annex, picking up some big rock coupons on the way. This morning, we’re lighting Advent candles, with a mini BOM and a little exercise in between.

HOPE:

“Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies.”

—  Andy Duphrene

Isaiah 40:31 – But those who HOPE in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Indian Run up the Dragon and down Baby Everest. We run and will not grow weary.

LOVE:

1 John 4:8 – Anyone who does not love does not know God, because God is love. 

John 3:16 – For God so loved the world that He gave his only son, that whoever believes in him should not perish but have everlasting life.

“All you need is Love.” – John Lennon.  Since God is Love, that is all you need.

Mosey to the back 40 lot for some Doras. Pick a partner.  While one runs from one side to the other, the partner works on:

100 Merkins

200 Squats

300 LBCs

As you swap out, tell your partner you love them.

Hug it out on recovery.

PEACE:

John 16:33 — I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9 – Blessed are the peacemakers for they will be called sons of God.

Turning the other cheek is really hard.  But Jesus called us to do just that.  To be peacemakers.  He knew that was a tough ask.  So, what He told us was that he brought peace to us through Him. So, find that peace inside that he bestowed on you, so that you may be the peacemaker.

Exercises with the stone.  Hold the stone, don’t throw it.

25 curls

25 rows

25 rock squats

25 flutters with rock

JOY:

Luke 2:10 – And the angel said to them, “Fear not, for behold, I bring you good news of GREAT JOY that will be for all the people.  For unto you is born this day in the city of David a Savior, who is Christ the Lord. “

Matthew 2:10 – When they saw the star, they rejoiced exceedingly with GREAT JOY.

Joy is defined as the emotion of great delight or happiness caused by something good.  There is an OUTSIDE cause, a catalyst.  Let Jesus be that catalyst.  It is a different kind of JOY.

Jump for Joy:

25 Froggy Squats

25 Side Straddle Hops

25 Iron Mikes

FINAL CANDLE:  THE CHRIST CANDLE

From Luke, Chapter 2: And she brought forth her firstborn Son, and wrapped Him in swaddling cloths, and laid Him in a [b]manger, because there was no room for them in the inn.

8 Now there were in the same country shepherds living out in the fields, keeping watch over their flock by night. 9 And [c]behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were sore afraid. 10 Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people. 11 For there is born to you this day in the city of David a Savior, who is Christ the Lord. 12 And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a [d]manger.”

13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying:

14 “Glory to God in the highest,
And on earth peace, goodwill[e] toward men!”

15 So it was, when the angels had gone away from them into heaven, that the shepherds said to one another, “Let us now go to Bethlehem and see this thing that has come to pass, which the Lord has made known to us.” 16 And they came with haste and found Mary and Joseph, and the Babe lying in a manger. 17 Now when they had seen Him, they made [f]widely known the saying which was told them concerning this Child. 18 And all those who heard it marveled at those things which were told them by the shepherds. 19 But Mary kept all these things and pondered them in her heart. 20 Then the shepherds returned, glorifying and praising God for all the things that they had heard and seen, as it was told them.

21 And when eight days were completed [g]for the circumcision of the Child, His name was called Jesus, the name given by the angel before He was conceived in the womb.

MARY:
I guess the slowsey back to drop off the coupons counts as Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See above
MOLESKIN:
Prayers added for Hands’ parents and Carney’s parents traveling.
ANNOUNCEMENTS:
Everybody have a Merry Christmas

Hard Things with Jack Webb

THE SCENE: Clear, perfectly cool mid-30s. What more could you ask for?
F3 WELCOME & DISCLAIMER: Just to be clear, I am NOT a professional.

WARM-O-RAMA:
SSH (4ct) x 25, IC; CP (4ct) x 5, IC; ISW (4 ct) x 15, IC
THA-THANG:
Mosey to Circus Maximus for a little HIIT.

  • Sprint from one end to the other
  • 10 burpees
  • 20 merkins
  • 20 flutter kicks (4ct)
  • 20 squats
  • 30 plank twists
  • Sprint, Rinse and repeat x 5

Mosey to the Cloud to hang with Jack Webb: 1 merkin then to the knees for 4 air presses.  Work our way up to 10/40

Finally, just enough time for one last sprint up Baby Everest and one last 8 count body builder.

MARY:
2 rounds of Howling Monkey and one minute of old fashioned plank gets us to 45 min.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have to convince ourselves to do Hard Things.  Our brain takes up 20-25% of the energy we use.  It is wired to save mental energy by directing our focus to existing ideas instead of exploring new ones, to move toward things that make us feel good and away from things that make us feel uncomfortable.  How do we convince ourselves to do the Hard Things?  Attitude, intentionally challenging ourselves, and find others to help and support us (like F3 brothers!).  Remember, “count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2,3
MOLESKIN:
Prayers lifting up the folks of Western KY and elsewhere impacted by the tornadoes.
ANNOUNCEMENTS:
Sunrise hike to the Jump-Off coming up on the 21st!

CMUesday Stairgazers

THE SCENE: Frosty and Freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4 count, OH claps, Front Claps, and Baby arm circles all 12 reps on the 4 count.  12 4 count plank jacks and 10 4ct mericans Then…mosey with the CMU to…
THA-THANG:
Mosey to the Christmas tree at the front of the Asylum with the CMU for 25 4ct flutters with the block then mosey with CMU to the bottom of the hidden stairs.

 

At the stairs perform 100 reps of (Block mericans, OH Press, Squats, and Curls)

The rules being you could break up the reps however you wanted but you had to go up and down the steps at least once with the CMU per exercise.  (ex. 25 reps at the bottom, carry cmu up stairs, 25 reps at the top)

*At any time during the workout anyone could yell “block break” which meant everyone had to put down their CMU and that person would lead everyone in an AB exercise of their choice.

Mosey back to Christmas tree where Lebowski led some mountain climbers then down to the bottom of baby everest for 2 trips up with 3 burpees at the top

MARY:
nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Louie Zamperini and 1 Thessalonians 5:16-18

These Are the Days

THE SCENE: Windy, windy, windy, temp about 66 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 second squat, 10 Mountain Climbers, 20 second squat, 10 Cherry Pickers, 30 second squat, 5 Baby Arm Circles Forward and Backward as well as 5 Wide Arm Circles Forward and Backward, 60 second squat.
THA-THANG:
We will split into two groups.  Group 1 start in the pavilion while Group 2 will start on the Playground.  We will do 10 Picnic Table Pullups and 10 Incline Merkins at the picnic tables.  We will do 10 Bench Jumps and 10 Decline Merkins on the benches.  After each man does the exercises he should run to his right side of the pavilion do the next set of exercises at the next spot.  Rinse and repeat 3 times.

Mosey to the bottom of mini cardiac.  We will Bernie Sanders to Park Sign then run to the crosswalk.

Mosey to the stop sign where the road goes to the admin bldg.  We will circle up to do 20 Hello Dollies.

Mosey to the parking lot that is below the Coliseum.  Men will split into teams of two and will do Doras.  While partner one runs up stairs, across the coliseum area to the end of the parking lot, and back to the spot we are gathered at, partner two does the exercises.  Partners then switch.  Here are the exercises:

  • 150 Jump Squats
  • 150 Iron Mikes (both feet = 1)
  • 150 Bicycle Kicks (4 ct)
  • 150 Flutter Kicks (4 ct)

Mosey to roadway that semicircles by the soccer fields.  We will run around the semi-circle doing two burpees after every ten stakes in the grass.  Men finishing first will alternate between Merkins and Big-Boy Sit-ups.

Mosey to the large parking lot is near what used to be the southern ball fields.

We will do suicides to each light post and then the end of the parking lot.  Each time a man comes back to the curb he should do 20 Baby Crunches.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
21 men with one FNG, Darrell Roberts, whom we dubbed “Hochuli.”  We were also blessed to have Trunk and Submarine visit us as they are usually at the Truck Stop on Saturday mornings.
CIRCLE OF TRUST/BOM:
Ask guys who are in their 60s like me.  Life is short.  We need to accept the glory and beauty of what God has given us here.  Man, we need to savor these days, bless them, hold them in our hearts.  The time is now.  Why wait until we are in retirement or on our deathbeds to enjoy God’s gift to us.  The other day, I was listening to one of my favorite songs by Van Morrison, one that you might not have heard as it isn’t as famous as some of his others.  It captures the idea of our needing to cherish our time here on earth while thinking of our savior who has blessed us with the gift of life.

“These Are The Days” by Van Morrison

These are the days of the endless summer
These are the days, the time is now
There is no past, there’s only future
There’s only here, there’s only now
Oh your smiling face, your gracious presence
The fires of spring are kindling bright
Oh the radiant heart and the song of glory
Crying freedom in the night
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one magician
Turned the water into wine
These are days of the endless dancing and the
Long walks on the summer night
These are the days of the true romancing
When I’m holding you oh, so tight
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one great magician
Turned water into wine
These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

MOLESKIN:
Prayers for Cheatsheet as the new parenting plan that will be made for he and the mother of Cheatsheet’s daughter, Willow.  Prayers for all those impacted by the tornados that swept through Kentucky last night.
ANNOUNCEMENTS:
Christmas Party!  Also, great job by F3 men in helping with Christmas projects to help others in our community.