F3 Knoxville

Tag: Rocket

2 Masters

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

  1. Side straddle hop
  2. Tempo merkins
  3. Moroccan night club
  4. Tempo squat
  5. Cherry pickers
  6. Run to track + 1 lap
  7. Leg swings

THA-THANG:

The point of the workout is to try to serve 2 masters:  abs and sprints.  We drew cards and each suit had an ab exercise + sprint distace:

  • Hearts – 2x card number LBCs + 100m
  • Diamonds – Big Boys + 200m
  • Clubs – Hello Dollys + 300m
  • Spades – Heels to Heaven + 400m

What ended up happening is we spent the 90% of the time running and only served the sprinting master.

CIRCLE OF TRUST/BOM:
I shared Luke 16:1-13 and highlighted verse 13:  “No servant 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.”  This was illustrated in our lopsided workout.  We tried to do 2 things and only did one of them well.

ANNOUNCEMENTS:
We announced a family workout for Saturday the 24th of July at 0700.

First Alone, Then Together

THE SCENE: High 60s.  Foggy.  As Tuba put it, “Who ordered the extra gloom?”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop
  • Tempo merkins
  • Moroccan night club
  • Cherry pickers

THA-THANG:

  • We mosey’d to the recruiting center and carried all of the CMU’s to the movie theatre and to the top of the stairs.  This required 2 trips.  Each PAX carried 2 the first time and 1 the second.
  • Leaving the CMU’s at the top of the stairs, we circled the theatre and did lunges up a second set of stairs, and squats and merkins in the parking lot.
  • Returning to the stairs, we retrieved the CMUs and returned them to the recruiting center.  This time, each PAX had an area of responsibility along the route and carried the CMUs to the handoff point.  Working as a team in an assembly line, we put them away.
  • We mosey’d to the Y-12 hill to bear crawl up.
  • We mosey’d to the amphitheater for box jumps.
  • We mosey’d to the playground for pull ups.
  • We mosey’d to the pool wall for walpies (burpee + wall-up).
  • We mosey’d to the dip bars for inverted rows.  (If you can’t tell yet, I was filling time).
  • We mosey’d to the bell for dips.
  • We mosey’d to the parking lot to bear crawl up the hill.
  • We did 3 sprints in the parking lot.

CIRCLE OF TRUST/BOM:
Acts 4:32-37.  I shared the passage and we talked about the implications.  Does this passage support communism? Do we need to sell our possessions?  We concluded it is an issue of the heart and it is about having a generous spirit and your heart (led by the Holy Spirit) will drive your actions.

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.

When is it necessary?

THE SCENE: Ideal Gloom. Dim, dank, and sweaty.
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
Projectivators, tempo squats, little baby arm circles, overhead claps, tempo merkins, mountain climbers, fence steppers, a little stretching on your own.
THA-THANG:
Hit the pool wall for wall-ups, cause I love ’em. Then off to the recruiting center.

Tabata rounds. Each round has 6 exercises. 45 seconds AMRAP, 15 seconds to breathe. 6 decks of memory cards, each with 2 legs, 2 arms, a core, and a full body. After each round, take a lap. Go until time is up.

MARY:
Just enough time for 15 LBCs.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Sin lies only in hurting others unnecessarily. All other “sins” are invented nonsense. -Robert A. Heinlein, science-fiction author (7 Jul 1907-1988)

Apparently contradictory to many religious traditions, but this perhaps falls away upon deeper examination.

Is it physical harm only? Seems obviously to be no. Often people prefer physical pain to emotional pain.

So I can hurt myself if I like? The interconnectedness of people makes it so that self harm is actually harm to others.

When is hurting someone else necessary? The answer to this question represents a probable basis for cultural differences in matters of morality.
MOLESKIN:
We made it through about 3.5 rounds in the time we had.
ANNOUNCEMENTS:
CSAUP Aug 21. Hardship Hill Oct 2.

HEAVY PT

THE SCENE: 64 and BEAUTIFUL
F3 WELCOME & DISCLAIMER: YEP.
WARM-O-RAMA:
Led by Borg (Mark McKeever)

THA-THANG:

20 – 15 – 10 Reps (20 reps of each mvmt/run lap, rinse/repeat 15 w/lap, 10 w/lap)
Curls
Thrusters
Tri Ext
Squats
Run a lap w/ CMU

Hold CMU Gore till 6

FLORA 1-2-3 (Battle Buddy)
1. Upper: 100 Merkins
• Switch every 10
• Plank on CMU
• Run LAP around Lot w/CMU
2. Core: 200 CMU LBC
• Switch every 20
• 6” leg lift/hold CMU above head
• LAP w/CMU
3. Legs: 300 CMU Squats
• Switch every 25
• CMU Gore
• LAP w/CMU

TIME! Mosey back to ShovelFlag. Here’s what we DIDN’T GET TO DO…

Tinseltown Stairs
• 10 Single-arm rows (each side) – CMU stairs
• 10 Lunges (each side) – CMU stairs
• 10 Good Mornings+ 10 BBS – CMU stairs
• 10 Uneven Merkins (each side) – CMU stairs
• 10 Kettle Swings + 20 Overhead Calf Raises – CMU stairs

MARY:
Led by Borg (Mark McKeever)

COUNT-OFF & NAME-O-RAMA
7STRONG did some HEAVY PT

CIRCLE OF TRUST/BOM:
WORD BY BORG

MOLESKIN: 

ANNOUNCEMENTS:
Family Q this Saturday at The Project led by Mathlete and Biohack; Shovel Flag transfer to Kickflip on Tuesday, June 29; CSAUP “Off the Chain” July 24