F3 Knoxville

Tag: Skewer

The Truth

THE SCENE: a lovely mid 30s morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
11 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Friendship bell to begin February ‘s prescribed metric workout.

  • 1.5 mile (6 laps) for time
  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Mosey to the playground
  • Max pull-ups without letting go of the bar
  • Max burpees in 5 minutes

We done!

MARY:
Nope!
COUNT-OFF & NAME-O-RAMA
12 worked on the metric workout today!
CIRCLE OF TRUST/BOM:
“So Jesus was saying to those Jews who had believed Him, “If you continue in My word, then you are truly disciples of Mine; and you will know the truth, and the truth will make you free.” John 8:31‭-‬32 NASB1995

What a blessing it is to have the word of God. We have access to information that tells us exactly what God expects of us. If we know God’s word and continually obey it, we can be set free from sin. God’s word is truth. We need to study it and commit it to memory so that we may know it.

MOLESKIN:

ANNOUNCEMENTS:
OTB at Melton Lake on Saturday!

Happy Birthday Babe Ruth!!

THE SCENE: Very satisfying clear 39 degrees
F3 WELCOME & DISCLAIMER Absolutely!
WARM-O-RAMA:

  • 12 SSH
  • 8 Tempo Merkins
  • 12 LBC
  • 8 Tempo Squats
  • 12 Willie Mays Hayes
  • 8 Hallelujah
  • 12 Morroccan Night Clubs
  • 8 LBAC Foreward & Backward
  • 12 Chattanooga Cherry Pickers
  • 8 Knoxville Cherry Pickers

THA-THANG:

Babe Ruth turns 128 Today, so in honor we played ourselves a little game of F3ball!!

PAX split into 2 teams. Team 1 headed for the home plate, Team 2 headed to the pitchers mound. Man v Man. PAX from team 1 would run the bases and do the designated workouts at each base then run home to try and score. Meanwhile PAX from team one has a list of similar workouts to complete. If PAX from team 1 makes it home before Pax from Team 2 then they score. If PAX 2 competes the workout first then your out. 3 outs then we flapjack.

BASE Exercises

  • 1st Inning-10 Merkins, 20 Shoulder Taps (2-Count), 30 Curls
  • 2nd Inning-10 Iron Mikes, 20 Monkey Humpers, 30 Heavy Squats

Pitchers Mound Exercises

  • 1st Inning- 15 Merkins, 25 Shoulder Taps, 35 Curls, 5 Burpees
  • 2nd Inning, 15 Iron Mikes, 25 Monkey Humpers, 35 Heavy Squats, 5 Blockees

MARY:
COUNT-OFF & NAME-O-RAMA
Dirty Dozen Including Iron CHef!

CIRCLE OF TRUST/BOM:
Has it ever occurred to you, that nothing occurs to God? Nothing takes God by surprise. No matter what happens or is happening in your life, it is not new to God. Sometimes trusting is hard. Sometimes it is a blind leap of faith. We aren’t meant to know everything. We aren’t meant to know why God does what he does. Sometimes he may be using you for someone else. Sometimes god may take something from you, to give you something better. and sometimes, we may never know why God does what he does. But it is our job as believer to know and trust in the lord. No matter how rough the waters get, and how dark the night may become. God is holding a light and he is going to take care of us.
MOLESKIN:
Prayers for our travelers, our sick and shut in list, Wilbur and his M & 2.0
ANNOUNCEMENTS:
GO30 going strong get in there.

Hardship Hill coming up, Rampart team has 2 spots left, so get signed up.

Mens retreat mentioned in Kickflips newsletter.

Simple…. beatdown

THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given  to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:
10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins

THA-THANG:   The PAX each picked a station.. complete the workout,  then run a lap around senior center then move to next station

  • Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle,  10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
  • Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers,  4 merkins, 4 commando
  • Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges,  max pull-ups, max leg raises, 40 burpees with jump knees tuck.
  • Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
  • Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
  • Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches,  modified V-ups, hundreds.

MARY:

Move to the beat. Stop drop roll.  Did SSH until you heard stop=plank hold,  drop=merkin, roll= roll

Box cutters, Awkward turtles, Flutter kicks.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV

Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV

Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12

MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.

  1. Just remember that God is our living hope.. and is building a place for us to have eternal bliss..  so while we are waiting,  remember he gave us his spirit to give us some kind of comfort and keep hope burning.
    ANNOUNCEMENTS:
    . Q101 On Saturday at the project DM Mathlete

. Hike on Friday  DM Slappy

. VQ week Feb 11th

Laps, laps, laps, laps laps laps!

THE SCENE: Beautiful day in the gloom. Blessed with a break in the rain
F3 WELCOME & DISCLAIMER

  • F3 Fitness, Fellowship, and Faith
  • $free.99
  • I’m no pro, know yourself, take a break, push yourself, don’t hurt yourself
  • I have my phone for emergencies

If you haven’t filled out ICE, please do so.
WARM-O-RAMA:

  • 15 SSH
  • 10 TEMPO SQUATS
  • 10 TEMPO MERKINS
  • 6 WMH
  • 5 KCP
  • LBAC – F 10
  • LBAC – B 10
  • MNC – 10
  • Chatty CP – 10
  • 15 SSH

THA-THANG:

MOSEY TO TRACK

Indian run 2 lap

Plank competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 4 laps

Squats competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 1 lap

RTB

MARY:
No mam

CIRCLE OF TRUST/BOM:

Ephesians 3:14-21 NKJV

“For this reason I bow my knees to the Father of our Lord Jesus Christ, from whom the whole family in heaven and earth is named, that He would grant you, according to the riches of His glory, to be strengthened with might through His Spirit in the inner man, that Christ may dwell in your hearts through faith; that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height— to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God. Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen.”

God gives us some units of measure for His love in this text. He says there is a width, length, depth, and height, and Paul prays that we are able to comprehend those measurements. I ask you, if you had to measure it, what is the width of Gods love? Infinite. The length? Infinite. The depth? Infinite. The height? Infinite. Can we comprehend infinite? No, but God can, and when we are saved God through the Holy Spirit comes to dwell within us. Paul prays that we re filled with ALL that fullness of God. The infinite, omnipotent, omnipresent, Holy God of creation dwells within us. Gentlemen, we have access to that width, length, depth, and height of Gods love. Let us show our spouses, children, parents, and neighbors that love this week. Amen? 

MOLESKIN:
Great work men! Glad to be able to get back to running today. Great to see Angel soft at Coffeteria.

Also in attendance, but can’t properly tag, Iron Chef, and Ride-along
ANNOUNCEMENTS:
MABA close out, push it! Q-Source reading, Bobbitt working on getting us on track, look out for posts in #Rampart, Go30 coming back around, see channel to join, or send Wingman a message to get an invite. Top golf 2nd F coming soon.

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.