F3 Knoxville

Tag: Rubber Duck

I Love the 80s – SYITG Edition

AO: shamrock
Q: Eliza (Kevin Parrott)
PAX: Oscar Meyer (Brett Harris), Ghost Flag (F3Knoxville), Dumpster Dive, LeBling (Chris LeClair), Skidmark (Brad Coulter), Betty (Tyler Alexander), Eliza (Kevin Parrott), Curry (Steve Coy), Toretto (Larry Seufert), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Stitch (Brad Ware), Rubber Duck, Twitch, Paper or Plastic, Tailhook
FNGs: None
COUNT: 16
WARMUP: SSH 10X
Jane Fonda left 10x
Jane Fonda right 10x
THE THANG: Mosey to the CMU pile and carry it to parking lot

4 corners – each corner has 4 exercises – 20 reps each = 80 reps per corner – rinse and repeat

Corner 1: merkins, big boys, lunges, shoulder tap planks
Corner 2: CMUs – Bench Press, squats, curls, swings
Corner 3: Jesus statue- step ups, dips, burpees, 25 yard run
Corner 4: Mary – Flutter kicks, American hammers, hello dollys, Freddy mercury’s
MARY: built into beatdown + 5 extra burpees
ANNOUNCEMENTS: F3 in the Nude, Dad Camp
COT: I encouraged everyone to post downrange at some point and shared my experience with long time F3 Cape Fear PAX EPO about the Magnet, the Glue, and the Dynamite. I challenged everyone to read Freed to Lead and gave a copy to Betty to read first, sign the the inside and pass it to the next PAX.

Salt and Light, and Heavy

THE SCENE:

Clear, 60 degrees, Near 100% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – Morrocan Nightclubs – Imperial Walkers – Tempo Squats – Shoulder Taps (20 OYO) – 5 Burpees OYO

THA-THANG:

Football Mosey to CMU pile. Dropped passes = 2 Burpees for both Thrower/Catcher.

Partner up. Slowsey, taking turns carrying CMU to football field.

At the field, 25 dips on the bleachers.

Partner up at the goalline. 1st partner runs to the 50 yd line and back. 2nd partner begins group of exercises (take turns):

  1. Curls
  2. OHP
  3. Upright Rows
  4. Bench Press
  5. Bent Over Rows
  6. Skull Crushers
  7. Burpees

2 FULL ROUNDS.

MARY:
4 Core exercises: Hello Dolly, Flutter Kicks, 5 Burpees, 45 sec plank, BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’ve read this often, but lately I’ve heard it on more than a few occasions; The fruit of the Spirit is LOVE, JOY, PEACE, PATIENCE, KINDNESS, GOODNESS, FAITHFULNESS, GENTLENESS and SELF-CONTROL. Against such things there is no law. (Gal 5:22-23). Paul wrote this to churches in Galatia 2000 years ago.

So what does this mean for us, as believers, here today?

I think that so much in scripture can seem redundant and repetitive. We can recite things over and over and believe that they are true. But do they change who we are? We need repetition, don’t we? Isn’t that the point? Isn’t that why we have church services every Sunday? Dont’ we come to F3 3-5 days a week and often do the same exercises? Why?

If you’re going to be good at something, you have to practice. If you’re going to follow Jesus, you have to read about and study who Jesus was. And if you’re going to live by the Spirit, we have to put into practice these exercises…to grow the fruit. We have to look different from the world. A dark world.

In Matthew, Jesus tells his followers that we are the salt and light of the world. “Let your light shine before others so that they may see your good works and give glory to your Father who is in heaven (Matt 5:16). So we do these things, not to make us look good but to reflect and glorify the one who is good.

My challenge for us today is to not only memorize Galatians 5:22-23, but to practice these 9 fruits of the spirit. Know them, think about them every day, and put them into practice.

We are going to fail at these, every day, but the goal here is practice. Practice kindness to those around you. Practice peaceful responses. Practice offering forgiveness to those who harm you. Practice being gentle to your wife. Practice patience with your kids. Practice taking a pause when you feel an urge or desire that you know is not from the Lord. Practice listening to a coworker. Practice love.

The more we practice these things, the more they will become habits and the more we will become like Jesus. And when we mess up, often, we take that opportunity and run to Him. We repent and know that He is trustworthy to forgive us.

ANNOUNCEMENTS:
Convergence – Shamrock – July 8.

A Wet Wednesday

THE SCENE: Mid 60’s and a gentle rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins, Downward dog, Upward Dog, cherry pickers, and a Jane Fonda Demo
THA-THANG:

Four Corners
Battle Buddy up, with someone who is similarly paced
Mosey to each corner and perform exercises at each location, rinse and repeat
Location 1 20 Merkins, 20 curb dips
Location 1a 10 Swing set pullups
Location 2 Grab a CMU, 20 Thrusters, 20 CMU Presses, 20 Curls
Location 3 20 Squats, 20 Lunges, 20 Calf Raises
Location 4 20 Snow Angels, 20 Jane Fondas, 20  LBC’s
We will do one lap together and they go at your own pace

MARY:
3 variations of Jane Fondas until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do your priorities match how you spend your time?  Time is arguably our greatest commodity.  It’s easy to say what our priorities in life are, but how we spend our time reflects the true importance.  Does your time spent on life activities reflect your priorities?  If not, how do you reconcile that?  I have teenage daughters that will be moving to college in the next few years.  Spending time with them now is a priority, but why do we waste time on smartphones and social media when the most precious things are right in front of us?  My challenge for myself, and anyone willing to take up the challenge would be to reconcile your goals and priorities against the way you spend time, and see if it is a true reflection, or needs some adjusting.
MOLESKIN:

ANNOUNCEMENTS:
Convergence planning, F3 in the Nude

CMU Totem Pole

THE SCENE:  Cool and humid
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Finkle swings
Cherry pickers
Merkins
Projectivator

THA THANG:

Mosey to the track.  Grab a block.

First, do all exercises.  Suitcase carry to 10 yards, switch hands, suitcase carry back.

Repeat:  Each successive round, drop the highest rep exercise – and carry the CMU 10 yards farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 10 yards and back.

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 20 yards and back

Etc…

Round 8:  5 blockees + Carry to 80 yards and back

MARY:

PAX choice for four rounds

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men that I know

CIRCLE OF TRUST/BOM:
Pivoted away from what I had planned and talked instead about the fruit and blessings that come from repentance.

Shamrock – Weigelmanjaro

THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

Twinkle Toes  (IC) 4 CT x 10

Stretch quads, runner’s stretch, cobra, down dog

Short Mosey 

THA-THANG:

Spread Out in Parking lot

There are 12 parking space lines

Line 1 – 25 Big Boys

Line 2 – 25 Squats

Line 3 – 25 Merkins

Start over at line 4. 

We will end up at 100 reps per exercise. 

The rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock x20

American Hammers with rocks x20 x2 

Mosey to Weigel’s Hill 

Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6. 

At the top we all do Monkey Humpers until it burns then head to the AO

If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise

We made it about halfway through a 2nd round. 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:

Psalm 143:10 

10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!

 1- The request –  “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor. 

2- The praise – “for you are my God!” – I love this declaration of worship and respect to God. 

3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him. 

ANNOUNCEMENTS:
Hardship Hill – Work day Saturday