F3 Knoxville

Heavy PT @ The Project

3 men and a couple of tires, poles and CMUs

THE SCENE: 31 with a little wind
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 5 Projectivators, 5 Burpees, 5 Cherry Pickers
  • Mosey to Pool Wall – 5 Wurpees ( burpee + wall-up)
  • Mosey to Recruiting Center

THA-THANG:
Reps + Lap: 20 of each – curls, thrusters, tricep extensions, squats – lap around parking lot islands

  • Rinse/Repeat: 15 of each – then lap
  • Rinse/Repeat: 10 of each – lap

Stations: 3 Rounds

  1. TIMER: Log Carry or CMU Farmer Carry around parking lot islands
  2. Tire Flip or Tire Throw
  3. Burpee Pull-up/CMU Burpee/CMU Bear Crawl

BONUS: 10 Divebombers + Bear Crawl to parking lot island and back

MARY:
Flutterkick, Dolly, Side Crunches

COUNT-OFF & NAME-O-RAMA
3 Brave Souls – Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still and know that I am God.” (Psalm 46:10)

The lesson from 2020 for me has been learning to be still – learning to slow down a few minutes during the day to be with God. This is often called the Daily Office – set times to be with God. When the day begins, every urgent need seems to rush in and crowd out what is important. As of yesterday, I’m still learning this vital skill/discipline. I can tell that my mind is still scattered but the fruit of learning to be still, meditating, slowing down for loving union, abiding in Christ will be invaluable. The rest of Psalm 46:10 teaches the result of being still and knowing that He is God – “and I will be exalted in all the earth, I will be exalted among the nations.” It will be a witness, a sign to the world of who God is.

MOLESKIN:
Always so thankful for the opportunity to be out in the gloom with these guys. Lifted up Kick’s father-in-law, a kid from Rocket’s wife’s school going into the foster care system, Biohack and family recovering from covid.

ANNOUNCEMENTS:
CSAUP this Saturday!

Fellowship

THE SCENE: dry and toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Projectivator, 15 Mountain climbers, 15 Moroccan night club, 15 Imperial walkers, 5 cherry picker
THA-THANG:

Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and run to the top of the stairs after each exercise.

  • 25 merkins, 25 diamond merkins, 25 werkins, up and down the stairs after each
  • 25 squats, 25 jump squats, 25(6) lunges total, same as above
  • 25 heels to Heaven, 25 big boy sit-ups, 25 pistol crunch each side, same as above

Mosey to the amphitheater. 2 sets of 10 box jumps at the bottom, 10 dive bombers at the top, and 10 pull-ups at the playground. 15 burpees and bear crawl to the top of hill. Mosey to the shovel flag.

MARY:
15 hello Dolly, 15 Rosaletta
COUNT-OFF & NAME-O-RAMA
6 PAX this morning.
CIRCLE OF TRUST/BOM:
The influences around us impact our character whether we admit it or not. Fellowship is meant to allow us to surround ourselves with good influence, those of like mind, and those that help to build each other up. Make the effort to take advantage of this. Now more than ever, we are limited with options, but try to get creative. F3 workouts are a great way to build relationships that hopefully will last a lifetime. From our website, “Embracing “the suck” (as we call it) of a physically exhausting workout bonds men together in a way few other things can.” Here is a passage of scripture that comes to mind.

“Do not be deceived: “Bad company corrupts good morals.”- 1 Corinthians 15:33.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tire Games

THE SCENE:  36 and raining
F3 WELCOME & DISCLAIMER:  Skipped
WARM-O-RAMA:
 

This and that

THA THANG:

Mosey to the recruiting center and grab 2 CMUs.  Two cones separated by 100 ft…

2 PAX perform exercise circuit while 1 PAX does as many tire reps as possible….

  • Circuit 1: Farmer carry. 15 CMU Thrusters.  Sprint.  15 bobby hurleys.  Sprint.  15 CMU Thrusters.  Farmer carry.
  • Circuit 2: Stack carry.  15 CMU stack squats.  Sprint.  15 merkins.  Sprint.  15 CMU stack squats.  Stack carry.
  • Circuit 3: Split carry.  15 single arm rows.  Sprint.  15 Iron mikes.  Sprint.  15 single arm rows (other arm).  Split carry.

Tire work

  • Sledge the tire
  • Flip the tire
  • Throw the tire
  Snagg Rocket Kick
Round 1 Circuit 1 Circuit 1 Sledge
Round 2 Flip Circuit 2 Circuit 2
Round 3 Circuit 3 Throw
(11 Throws!  Champ!)
Circuit 3
Round 4 Sledge Circuit 1 Circuit 1
Round 5 Circuit 2 Flip
(25 Flips!  Champ!)
Circuit 2
Round 6 Circuit 3 Circuit 3 Throw
Round 7 Circuit 1 Sledge
(OMG. 98 Hits!  Champ!)
Circuit 1
Round 8 Circuit 2 Circuit 2 Flip
Round 9 Throw
(Tied the Champ!)
Circuit 3 Circuit 3

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

3 amigos

CIRCLE OF TRUST/BOM:

Basically the same Word from JUCO yesterday…(the rest of this won’t make sense unless you’ve read that first…)

Here is a trail that we explored

In the book of Numbers, God tells Moses, “throughout the generations to come, make tassels on the corners of your garments”…and they will serve as a reminder of the commands of the Lord (paraphrased).  The Hebrew word for corner in this passage is “kanaph”.  That word is used 108 other times in scripture and almost always refers not to the corner of a garment – but to a wing…a wing of a bird…an insect…or an angel.  Kanaph.

One of the most interesting places that the word “kanaph” shows up is in Malachi 4 (the last chapter of the last book in the old testament).  The chapter is titled “The Great Day of the Lord” and speaks prophetically of the coming Messiah.  Starting in verse 2 “…the sun of righteousness shall rise with healing in its wings.”  There’s that word again, “kanaph” – the same word as the corner of a garment.

Jewish folklore allegedly developed around these passages, connecting them to say, when the Messiah comes, the corner of His garment where the tassels are attached (Numbers) will heal diseases (Malachi).  He will have healing in His wings (kanaph).

Jump to Mathew 9.  Jesus is teaching in Capernaum.  As He is walking a woman who has been bleeding for a dozen years, approaches Him and…touches the corner of His garment.  Surely, she knew the folklore, right?  Is she saying, “I believe you are the Messiah that was prophesized about”?  Imagine yourself standing there in the crowd and witnessing this moment.  She touches the corner of garment and she is healed – just like the prophecy says about the Messiah.  To the Jewish people standing there that day, there was nothing subtle about what just happened and who Jesus is.

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

MOLESKIN:

Prayers for Biohack’s wife and others we know who are sick.

Hat tip to Sarah E. Fisher!  Here’s some more reading on kanaph

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

Numbers 15:38-40 “Speak to the Israelites and say to them: ‘Throughout the generations to come you are to make tassels on the corners (Hebrew: kanaph) of your garments, with a blue cord on each tassel. You will have these tassels to look at and so you will remember all the commands of the Lord, that you may obey them and not prostitute yourselves by chasing after the lusts of your own hearts and eyes. Then you will remember to obey all my commands and will be consecrated to your God.”

Malachi 4:1-2, The Day of the Lord.  “For look, the day is coming, burning like a furnace, when all the arrogant and everyone who commits wickedness will become stubble. The coming day will consume them,” says the Lord of Armies, “not leaving them root or branches.  But for you who fear my name, the sun of righteousness will rise with healing in its wings (Hebrew: kanaph), and you will go out and playfully jump like calves from the stall.”

Mathew 9:20-22.  “Just then a woman who had been subject to bleeding for twelve years came up behind him and touched the edge of his cloak.  She said to herself, “If I only touch his cloak, I will be healed.”  Jesus turned and saw her. “Take heart, daughter,” he said, “your faith has healed you.” And the woman was healed at that moment.”

ANNOUNCEMENTS:

The Project – a jaunt by the pond

THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER 

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:

  •    Side straddle hops (IC) 4ct
    •    Little baby arm scribbles forward and reverse (IC)
    •    Hand release merkins
    •    Cherry pickers
    • Hairy rockets

THA-THANG:
Insert information about the workout.

  • Mosey to bars and do 7s with dips and derkins using the trees
  • Mosey to the pond:
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
    • Modify by running one lap around the pond after partner completion of exercise
  • Run to the bell and do 7s with gas pumps and dips.

MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:

ANNOUNCEMENTS:

Focusing on Jesus

THE SCENE: 30 degrees
F3 WELCOME & DISCLAIMER:YES
WARM-O-RAMA:

Squats – merkins – imperial squawker – arm circles (bigger…)
Moroccan nightclub x7 – IC
Tempo Merkins x5 – IC
Projectivator x5 – IC
Cherry picker x5 – IC
MOSEY TO POOL WALL
@Pool Wall – 5x Wall-up
@Playground – 5x pull-up
@Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

THA-THANG:

HEAVY Stations – 2 ROUNDS
1. CMU Thrusters
2. CMU Lunges
3. CMU Overhead Press
4. Tire Flips
5. Burpee pull-ups
6. Bear Crawl – TIMER

CMU CIRCLE
Each pax has CMU in a circle:
1. Hold CMU Gore while 1 pax at a time does 5 squats – ladder down 4-3-2-1 – Recover.
2. Hold Rifle Carry while 1 pax at a time does 5 Tri Ext – 4-3-2-1-Recover.
3. Hold CMU 6” Leg Lift while 1 pax does 5 V-Ups – 4-3-2-1-Recover.

MARY:
V-ups covered it.

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Rocket, Slappy, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
I Peter 1:13 So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.

MOLESKIN:
Another beautiful morning – crazy world, but God is working…

There is still good news and joy and peace to experience and be grateful for.
ANNOUNCEMENTS:
Sign up to Q! Asylum CSAUP coming up!