F3 Knoxville

Tag: Slappy

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS:

Duespaid

THE SCENE: clear morning for 9 Hims to showup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch the shoulders 30 seconds
  • Mosey
  • Stretch IT band an triceps 30 seconds
  • Mosey
  • 20 SSH
  • Mosey to the recruiting center
  • Thread the needle

THA-THANG:
Duespaid: Buddy up one HIM did heavy farmer carry while other one did one of the stations

  • CMU Thrusters
  • Tire  jumps
  • Hammer curls
  • Triceps extension
  • Sumo Deadlifts

Mosey to the stairs  for 2nd Buddy challenge

One HIM went up the stairs with CMU while other one did exercise.  Rinse and repeat till all exercise were completed

  • 40 CMU goblet Squats
  • 30 mountain climber
  • 20 rep (10 each arm) CMU single arm row
  • 10 merkins
  • 5 Burpees

MARY:
playground for 2 finger pullups

then back to the flag for Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

MOLESKIN:
God reminds me that through all my struggles in life I must think on these things in Philippians 4:8 so the gospel is satchurated in my community and home
ANNOUNCEMENTS:
December 10 Christmas parade

Election

THE SCENE: Clear and cool. Just a hint of summer remaining with the fall weather.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO
10 x TN Rocking Chair IC

Part 0 – Party Affiliation (Falling Indian Run with Upper or Lower Choosing)
Pick your party: Upper Body or Lower Body? Along the way to the Cheatsheet Memorial Merkin Parking Lot do:
Merkins
Squats

Part 1 Primaries in the Cheat Sheet parking lot
List 2 types- primaries
Upper
30 Merkins or Bat Wings (20 each of Baby Arm Circles Forward, Baby Arm Circles Backward, Seal Claps, Overhead Claps)
Lower (30 Squats, 100 Toe Merkins, & 20 Lunges)

So I’m going to let you vote in both parties if you want (some people even register as one and vote as another?). You get to do the “vote twice!” (or you can cancel yourself out haha)

We ended up doing this 3x actually.

Part 2 Total Democracy (election #1)
Everybody votes on every decision
We go with the majority for every exercise (listed at the CMUs)
Repeat after 10 (basically with or without CMUs)
CMU circle (10 or 20 each)
CMU Thrusters 10 or Air Presses
CMU Bench or Merkins
Blockee or Burpees
CMU row or Seal Claps

Core Circle (10-15 each)
Dolly or Leg lifts
Pickle Pounders or Pickle Pointers
Big Boy Situps or V-ups
LBC or Leg Lifts
Left or Right side Crunches

Repeat if time (we had time)

Fellowship mosey to the corner then regular mosey to the flag (thanks for the sprint push Baby Boomer!)

MARY:
Dealer’s choice with several exercises that were clearly not core (Burpees included!)
COUNT-OFF & NAME-O-RAMA
14 Electoral Voters strong today!

CIRCLE OF TRUST/BOM:

Circle of Trust
I don’t even remember signing up for this Q. But because I actually showed up Friday I decided to keep it. I’m no politician but I hope to keep my word. Tomorrow we have a lot of choices – to vote for many things. It’s a responsibility we should take seriously, but also we need to understand what we’re doing too.
We live in a democratic republic. This means you elect a representative who, unless specifically presented to voters as an amendment, vote on things for us. This is, more or less, a feature and not a bug of our 3-branch government system. Today we walked through a few (but certainly not all) types of government.
Regardless of the type of government we’re under, the Bible says a few things:
1 Timothy 2:2-4 – 1 First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

1 Peter 2:17 – Honor everyone. Love the brotherhood. Fear God. Honor the emperor.

Romans 13:1 – Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.
Today we’re doing something different here: I’m going to pray for prayer requests but then I’m also going to echo a prayer that one of my pastors yesterday prayed during our meeting for our country because it had such an impact on me as crying out to God for righteousness and mercy to be fruit of these elections.
(Took prayer requests) Dumpster Dive, Tail Hook, Jenner
Additional Prayer
Father, the great truth that we just sang is such a rich encouragement to us. We do believe that all is well with our souls because of Jesus Christ our Savior and His gracious, sovereign rule over all things. And that reality is a special encouragement to us in prayer. It is an encouragement to us this week, Lord, as our nation is in another cycle of local, state, and national elections. So, as Your people we would like to begin this week in obedience to Your Word that tells us to pray for all people, including ‘kings and all who are in high positions’ (1 Timothy 2:2a)’ we pray this so that we, Your people, might live ‘peaceful and quiet life, godly and dignified in every way’ (1 Timothy 2:2b). So Lord, we pray this morning for our city and for our county mayors and all local government leaders.

We pray also for our state legislature and for our governor. We pray for the United States congress, supreme court, and president. We pray that You would give our government leaders wisdom and skill in leading. We pray that our nation would remain a place where we can freely worship You and share the Gospel of Jesus Christ. You tell us, Lord, that it is Your desire for all people to be saved and to come to the knowledge of the truth (1 Timothy 2:4); so we pray for a great outpouring of Your Holy Spirit in our country.

But whatever may happen, we pray that you would strengthen us; that you would help us to love our neighbors, to be patient with those we may disagree with, and to extend the grace, mercy, and love of Christ to those around us. We thank you for Christian people who serve in government everyday. We pray specifically for [man currently serving as legal counsel to senators in Washington, DC]. Bless [him] and others like him who work in government. Help them to see good and godly fruit from their efforts and raise up more people like [him] who seek to honor you in government service.

So we’re glad this morning in this election week to commit the needs of our country to Your care and to ask you to help us to be ambassadors for Jesus Christ in our country.

MOLESKIN:
It was good to be back even though I don’t remember signing up for this Q!
ANNOUNCEMENTS:
Food drive still ongoing and other donation stuff this holiday season. See Slack for all the details and if you didn’t get our new Nantan’s newsletter this week rectify that in Slack as well by sending Abort or Ratchet a DM!

Dora B.L.I.M.P.S – Strength Under Control

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x10
  • Abe Vigoda x10 
  • Willy Mays Haze x9
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
  • Chattanooga Cherry Pickers x10
  • SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

  • 50 Burpees
  • 100 Lunges (double single count)
  • 150 Imperial Walkers (double count)
  • 200 Merkins
  • 250 Plank Jacks
  • 300 Squats

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like,  “strength under control”.  It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

  1. Reactive Discipline – when you’re tempted or drawn into something
    (eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
  2. Structural Discipline – routines and habits that make you better.
    The best way to create a habit is to link it to something else.
  3. Expansive Discipline – opportunities for growth, “doing it anyway”
    In the face of fear, hesitation, difficulty, etc.
    Almost always thankful I did what I was most afraid of
    The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

Death to Granbak

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator – from 13
  2. Tempo merkins
  3. Tempo squats
  4. Overhead clap
  5. Cherry pickers
  6. Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy.  We must band together as a noble fellowship to save the candy and defeat the monsters.

  1. Chased by wolves to the pool wall.  10 wall ups and climb over the wall to escape.
  2. Mosey to playground. Monkey bar through the jungle.
  3. Stuck in quicksand.  5 pull ups to get out.
  4. Mosey to amphitheater.  Attacked by bears.  Pretend to be a bear by bear crawling up the hill.
  5. Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
  6. Caught by a dwarf.  20 thrusters to intimidate him.
  7. Carry to the stairs.
  8. We fell into a trap set by Granbak.  Heavy squat ring of fire.  One adventurer climbs the stairs with his block.
  9. Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
  10. After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
  11. Granbak can only be defeated by each of us doing 100 heavy ab exercises.
    1. 20 big boys
    2. 20 flutter kicks
    3. 20 freddy mercuries
    4. 20 LBCs
    5. 20 American Hammers
  12. Return weapons to the forge.
  13. Mosey to amphitheater.  Crawl bear down the hill.
  14. Mosey to the playground.  Monkey bar through the jungle.
  15. Mosey to pool wall.  10 wall ups.
  16. Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

  1. October 31 is…….. Reformation Day!
  2. Martin Luther posted his Ninety Five Theses on this day in 1517
  3. This action led to serious consequences for Luther.
  4. He was tried for heresy and ultimately excommunicated.
  5. Standing up to the most powerful institution on Earth was a huge act of bravery.
  6. Would you be able to face a giant like this?
  7. Joshua 1:9 – Have I not commanded you? Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight!  Brolympics on Nov. 5.  Clothing and food drives ongoing.