Ribbed – Page 35 – F3 Knoxville

Einhorn and Finkel, Finkel and Einhorn

April 20, 2022 Tank

39 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm burners and squats
THA-THANG:

Mosey to CMU pile to get one CMU each, then up to the upper lot and partner up.

You must find out three things (with substance) about your partner while working together.

Partner 1 starts a beginning of upper lot and runs around Stonehenge and back while partner 2 does the following until partner returns

10 curls
10 presses
10 tris
5 burpees

Pick up where you left off and continue repeating till Q says stop. line up for sprints and Bernie Sanders just to mess up breathing patterns.

partner 1 carrries both CMUs towards the tennis courts by way of the cul-de-sac while partner 2 does 10 burpees and then runs to parter and they switch.
Once at the court you complete the following workout then run down court and back. 20 CMU jump overs, 15 back to back CMU passes, 10 blockee merkins, 5 burpees. REPEAT.
return CMUs and head to AO

MARY:
Imperial walkers while we learn about what we found out about our partners. Doing a few burpees and then some flutter kicks
COUNT-OFF & NAME-O-RAMA
11 including FNG “Einhorn”
CIRCLE OF TRUST/BOM:

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
Great morning. I have really missed the fellowship of this PAX. Great guys that care for each other and great mumblechatter
ANNOUNCEMENTS:
CSAUP

Now THIS is the Gloom

April 19, 2022 Blindside

THE SCENE: GLOOOOOOMY! Rain, but warm-ish rain
F3 WELCOME & DISCLAIMER Done & Done
WARM-O-RAMA:
SSH IC x25; LBAC IC x10 each way; Cherry Pickers IC x5; Windmills IC x10

THA-THANG:
Tabata-like Workout; 8 sets of 20 seconds of work/10 seconds of recover

Round 1:
- Step-ups or Box Jumps
- A lap around the Track
Round 2:
- Jump Squats
- Trip to Bathhouse for 5 Pull-ups
Round 3:
- Imperial Walkers
- Trip to Playground for 5 Burpee-Pull-ups

COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

My priest on Easter Sunday likened the Church to a Mosaic. Sometimes small pieces fall away. From a distance, you don’t notice the missing pieces. It isn’t until more and more pieces fall away, do you notice something missing. Sometimes when someone falls away from the Church (or even F3), it isn’t noticed right away. But when more and more fall away, holes can start to be seen. Reach out to someone who has fallen away from your community (Church, F3, neighborhood, etc.) and invite them back…

ANNOUNCEMENTS:
CSAUP 5/9 at Haw Ridge 9 pm to Midnight

Convergence 7/2 @ JUCO

Let the Lord Build Your House

April 19, 2022 Blindside

THE SCENE: Rain was coming and going… Moved to the Splash Pad pavilion. Choir Boy still needed his running shoes though…

F3 WELCOME & DISCLAIMER Did this, very few questions, forgot to tell them I had my phone. They knew though, they knew.

WARM-O-RAMA:

Blindside warmy-upy things

THA-THANG:

Sea Biscuit from the Splash Pad (1 lap = down the ramp and around Stonehenge)

1 Lap → 30 Merkins → Box Cutters
2 laps → 30 Box Jumps → Flutter Kicks
3 Laps → 30 Dips → Freddie Mercury
4 Laps → 30 Imperial Squat Walkers (Knee/Knee/Squat = 1) → Hello Dolly
Not a race. PAX completes ab work until the SIX completes the exercise

Cindy Crawford AMRAP at the Bathhouse: Timer set to 13 minutes (Time left in the workout)

5 Pull-ups
10 Merkins
15 Squats
20 LBCs
25 V-ups

MARY:

Right over left & left over right stretching. Kobra Kai stretching until the time is called

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM:

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

MOLESKIN:

The quote above is from C.S. Lewis’ book Mere Christianity. God is in the process of making you into something magnificent. This is especially true if you have suffered a great deal in your life. God will tear down the walls of your life, and He will rebuild them into something that can house His glory. We often wonder why God is allowing such great suffering in our lives. The answer is quite simple, however; some of us have major walls to be torn down. On the other hand, as a Christian, it is always worth it to endure the tearing down process because, in the end, the beauty that is created is more magnificent than we could have imagined. Often, we are content to be “a decent little cottage”, however, this is the Christian equivalent to being lukewarm. God wants to build something incredibly beautiful in you. For some of us, that means extensive renovation.

The Equalizer – New AOQ Edition

April 15, 2022 Stripped

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC | Windmills IC
Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

Burpees
Lunges
BBS

Station 2 – Light pole at top of bermuda/crosswalk

Hand Release Merks
Squats
Hello Dolly

Station 3 – Light pole at top of curvy parking

Dry Docks
Bridge
Flutter Kicks

Station 4 – Stonehenge light pole

Shoulder Taps
Step Ups
Imperial Walkers

Station 5 – Top of the world light pole

Diamond Merks
SSH
Box Cutters

MARY:

Australian Snow Angels
Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Spy Wednesday

April 13, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	62 ℉	79%	62 ℉	5.5 mi/h	S

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs, 10 Imperial Storm Troopers, 10 Rockettes, 10F/10B Tie-Fighters, 3 Cherry Pickers.

THA-THANG:

Mosey .25 miles (basically to restrooms).

Rep counts of 10-9-8-7-6-5-4-3-2-1 for each of these three exercises. So, 10 of each then BBS, then 9 of each 10 BBS, 8 of each 10 BBS, to 1 of each.
Burpees
Jump squats
Merkins
10 BBS between each round.
Recover if PAX mumble chatter begins to indicate lack of ability to continue.

Fellowship Mosey to parking area near Smoke House (CMUs).

14 Hindu Squats, 1 Merkin
13 Hindu Squats, 2 Merkins
12 Hindu Squats, 3 Merkins
…continue this pattern until…
2 Hindu Squats, 13 Merkins
1 Hindu Squats, 14 Merkins
Recover after rabbits finish.

Go and grab CMU. Only one and circle up.

10 CPRs in cadence. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 4 rounds in.

Mosey back to AO
MARY:
15 Flutter Kicks and Recover
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Ribbed’s M and the continued healing of her hands. For Choir Boy and the decisions/opportunities he’s facing. For Will a student with Stripped was while he was in Student Ministry, who is staring down a 12-14 hour surgery tomorrow. For all of our F3 brothers battling injuries. And for all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
Flag handover Friday 4/15 at The Equalizer.