F3 Knoxville

Tag: Skewer

We aren’t animal

THE SCENE: clear  and chilly
F3 WELCOME & DISCLAIMERWas given.

WARM-O-RAMA:
Little Baby arm circle forward and back

Tempo merkins

Downward dog, upward dog,

Zebra butt kicks, awkward turtles

THA-THANG:
Mosey to the bricks for 6 rounds of gorilla complex

  • 8 curls
  • 8 pull ups
  • 8 OHD pree
  • 8 triceps extensions
  • 8 merkins

The we did 10 rounds of yoke walk. Picking up a heavy log and Pax pair up to carry it.

 

MARY:
Two rounds of 10 reps of zebra butt kicks and awkward turtles.

Then two rounds of duck jousting

Duck walking  and trying to knock another PAX, down.

then a 1 minute of Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.” So God created man in his own image, in the image of God he created him; male and female he created them. And God blessed them. And God said to them, “Be fruitful and multiply and fill the earth and subdue it, and have dominion over the fish of the sea and over the birds of the heavens and over every living thing that moves on the earth.”

Genesis 1:26‭-‬28

MOLESKIN:

God in his sovereignty,  tells us 4 times that we are made in his image and in today’s day were identity is being challenged we need to remember to look to God, and accept his gift of love through salvation and remember he came to earth in the form of man to so we could have fellowship again .

Below is something that was apart of my morning devotion.

ANNOUNCEMENTS:
Hardship hill is coming on memorial day

Queen for your Queen

THE SCENE: Cool and Clear, brisk for Spring but totally perfect, waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Cheerleaders
  • Moroccan nightclubs
  • Grady corn
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins
  • Pickle pounders
  • Pickle pointers

THA-THANG:

  • Mosey to the Friendship Bell
  • Bicycle race 3:04
    • 20 4-ct freddies, 5 rowboats x5
    • 10 4-ct mountain climbers, 5 pickle pounders
  • Another one bites the dust 3:37
    • Mucho chesto at songs pace
    • 10 Catalina wine mixers
  • Hammer to fall 3:40
    • 20 4-ct American hammers
    • 20 imperial squawkers
  • Headlong 4:33
    • 20 drydocks, run
    • 20 basilisks, run
    • 10 dive bombers, run
    • 10 speed skaters, run
    • Repeat to end of song
  • Breakthru 4:09
    • 20 squats
    • 20 Lunges
    • 20 step ups
    • 20 dips
    • 20 hello Dolly’s
    • Repeat to end of song
  • Flash 2:48
    • Indian run around the loop
  • Mosey to the pool wall
  • I want it all 4:01
    • 6 Wall ups
    • 6 BttW shoulder taps
    • Wall sit until they say “I want it all”
  • RTF

MARY:
No time, and I had Bohemian Rhapsody all ready to go…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In F3, we spend a lot of time talking about working out, but there is another part of fitness that we rarely talk about, what I would call the silent majority of fitness, the queen. Exercise is awesome, but without the right supplies, it won’t make the change we are hoping for. Trouble is, there are so many different aspects and topics and controversies that can muddy the water. So I just wanted to touch on some of the basics that I think are generally agreed upon.

  • You can’t out-king your queen, or another way I have heard it said, you can’t outrun your fork. There is not an amount of exercise you are capable of doing that will allow you to eat whatever you want. Your ability to consume calories Completely outpaces your ability to burn them
  • In – out = accumulation. That’s it. There are no tricks to understanding your weight. If you eat more than you burn, you will accumulate.
  • Drink water. Signals from the body can be confusing, and it common to try and address thirst by eating! Before you eat, drink water to make sure you are actually hungry. Also, you will feel way better and it will help manage the stunning amount of salt in the American diet.
  • Quality protein. We 90s kids were raised in a world that seemed to think protein was outdated, so we have bad habits about eating primarily carbs. An exercising man should eat about 1 g of protein per 2 pounds of body weight. That’s more than the nutrition facts imply, unless you weigh less than 100 lbs. Try to center your meals on a food that is high in protein, which my rule of thumb is 25% or more of the calories from protein. If you don’t want to do the math, more grams of protein than fat is a good place to start and pretty much avoid things made with grains.

MOLESKIN:
Something different for each song was kinda fun, but it was too much briefing. Shoulda made a sheet or something.
ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE!!!!!

Be Doers

THE SCENE: Warm spring morning and dry at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain Climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 15 Imperial Walkers, 5 cherry pickers
THA-THANG:
Mosey to the recruitment center and grab a block. The workout is an EMOM (Every Minute on the Minute). At every 1 minute interval, stop what you are doing and perform 3 burpee block jump overs. Below is the list of exercises to work through.

  • 15 staggered block merkins each side
  • 30 curls
  • 30 squats
  • 30 heavy Freddie Mercury, 2-ct
  • 10 blockees
  • 30 OHPs
  • 30 rows
  • 30 lunges (total)
  • 20 BBS
  • 20 thrusters

Rinse and repeat until time is called.
MARY:
PAX choice core exercises.
COUNT-OFF & NAME-O-RAMA
10 put in the work this morning!
CIRCLE OF TRUST/BOM:
James 1:22-25 says “But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
This passage came to mind last night when one of the new preaching students at the school our church family supports led the Bible study hour. This particular student is a relatively new Christian and is very much on fire for the Lord. He is actively pursuing knowledge of the scriptures so that he is equipped to teach others the good news. This student is a doer. Can we say the same thing about ourselves? This passage points to an example of someone who looks at themselves in a mirror and notes how they look. “Hey there Christian”, they may say. If that person walks away and is able to forget the kind of person they are, then they are not doing what is required by God. They are not intently seeking to do the will of the Father and abiding in His word, the perfect law of liberty. Be a doer and not a forgetful hearer only. Aye!
MOLESKIN:
This was an intense workout! YHC started requiring 5 burpee block jump overs but quickly called an audible, realizing the time it was taking to perform them. All the groans were music to my ears because that was the “music” availble. For a grinder like this, some good toons would have been nice.
ANNOUNCEMENTS:
Escape from Haw Ridge is in 1 week! Sign up if you haven’t already. Then get ready for Hardship Hill coming up.

Early Easter Egg hunt at Rampart

THE SCENE: Cloudy with temps in the mid 40’s
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hop: 20-4 counts, Beach Body Stretch: 5-rotations, Merkins: 10-4 counts,Tempo Squats: 10-4 counts, Willie Mays Hayes: 6-4 counts, LBAC: 10-4 count (forward), LBAC: 10-4 count (Backwards), Chattanooga cherry pickers (5-4 count)

THA-THANG:

The Easter bunny made an early trip to Rampart just to help in the mornings fun. As we followed the Q’s instructions, the PAX found Easter Eggs.  Once and egg was found, it was opened and the PAX was rewarded  with a surprise.

Light jog to the sign.

Egg 1= each person will do 15 squats with the provided 75 lb CMU. While you are waiting your turn you will hold either a high plan or a low plank until everyone has completed the squats.

Medium run to the jungle gym.

Egg 2= Each person will do 20 squats with the provided standard CMU. While you are waiting your turn, you will do flutter kicks until everyone has completed the squats.

Mosey to the track

Egg 3= Group will pair off in teams of two. Each 2 man team will carry the provided 75 lb CMU from point A to point B and back (appx 50 yards). While they are doing this, the other teams will rotate doing 10 merkins, 10 mountain climbers and 10 side straddle hop until each team has completed the team block carry.

Jog to the bleachers:

Egg 4= Each person will do 15 dips and then go up the bleachers to the top and then come down the stairs. This will be done 5 times. Once completed, the team will go to the track and hold Al Gore until all PAX’s have completed the task.

Mosey back to the track

Egg 5= The team will then begin an Indian run around the track back to the sidewalk.

Egg 6=  HIM’s cut into two groups of 6.  Each HIM takes a track lane and completes the following sprints:

1st sprint=  40 yard sprint, back peddle sprint back to start-  Second team does the same.

2nd sprint= 40 yard sideways leg crossover sprint then back to start- Second team does the same.

3rd sprint= 40 yards lunges then sprint back- second team does the same.

Mosey back to the COT

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
Rampart

@Bobbitt (Kevin Gray), @Skeletor (Tyson Canup), @ Binks (Caleb McDaniel), @ Feeny (Josh Banken), @ Ride Along (Steve Brooks), @ Wilbur (Jimmy Munsey), @ Lucille (Austin Williams), @ Runaway Bride (Seth Strahan), @ Outnumbered (Daniel Hildebrandt), @ Fridge (T.J. Seiber), @ Laces Out (Andy Spellman), @ Olive Oyl (Will Burgess), @Skewer (Stephen Anderson)
CIRCLE OF TRUST/BOM:

Yesterday I received this text from my daughter concerning my grandson.  “B. just told me the world is filled with bad people and someone blew up three people and one person died. I am sure he heard if from one of us talking. If you hear him saying this try to reiterate that people are good. Also, try to not talk about that stuff in front of him. He is too little to know about people killing people outside of his pretend superhero’s. It seemed like it worried him and I don’t want him to be scared of life.”

It seemed like it worried him and I don’t want him to be scared of life.

We are talking about a 4 year old boy but when I thought about it more, how many of us go through stages like my grandson where we can be (scared of life). As adults, we all know the world if filled with difficult times and evil as well as good but how often do we let the evil put us into a mental state that makes us scared of life.

John 19:28 records Later, knowing that all was now completed, and so that the scripture would be fulfilled, Jesus said, I am thirsty. A jar of wine vinegar was there, so they soaked a sponge in it, put the sponge on a stalk of hyssop plant, and lifted it to Jesus lips. When he had received the drink, Jesus said, it is finished. With that, he bowed his head and gave up his spirit.

It is finished. Those 3 words should give us great comfort when we fall into the trap of being scared of life. We cant control the evil and hard times that we will face during our life. Whether its a death in the family, a sickness or the spin of Fox or MSNBC concerning the world news, an active shooter situation in a Nashville school or a shooting in Midtown, we cant hide from the hard times and evil of this world. With this said, we have the blessing that when Jesus made the statement “it is finished”, he completed the last step that was needed for us know that as believers, we are assured an eternity in the presence of The Father.  This was due to a perfect sacrifice we did not deserve. Don’t let this world make you scared of life. Always remember, the requirements for our salvation was finished by Jesus on the cross.  We don’t have to be scared of anything!

MOLESKIN:

ANNOUNCEMENTS:
We need 2 to 3 more members for Hardship Hill Rampart team.  AED and life support training is scheduled for April 13th (contact Wilber for questions).

Go…. Bears

THE SCENE: 50 degrees cool breeze
F3 WELCOME & DISCLAIMER  given 


WARM-O-RAMA:
Tempo squats,  toe merkins, little baby arm circle forward and backwards, Chattanooga Cherry pickers, Seal SSH
THA-THANG:
I

  • Bearmuda triangle
  • Bear crawl inch worms around the triangle.  Then 3 burpees ×3
  • Bear hold ring of fire
  • 10 four count Flutter kicks
  • 20 two count Freddie mercury
  • 30 two count awkward turtles

MARY:
Geronimo : Burpees on the word Geronimo,  squats on BOMbs away then mountain climbers in between.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

with all humility and gentleness, with patience, bearing with one another in love,
Ephesians 4:2 ESV

https://bible.com/bible/59/eph.4.2.ESV

Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:7 ESV

https://bible.com/bible/59/1co.13.7.ESV

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4 ESV
https://bible.com/bible/59/psa.23.4.ESV
MOLESKIN:

Chirst gave us his spirit to help Bear us through this life by using a rod and staff…F3 and the HIM I have started building relationships with is my rod and staff

ANNOUNCEMENTS: