F3 Knoxville

Tag: Slappy

Known by our fruit

THE SCENE: humid, but not terribly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 10 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the playground.

  • Start with 10 pull-ups
  • 20 merkins
  • 10 wall-ups at the pool wall
  • Repeat once

Mosey to the K2-5 hill. Perform exercise then run up the hill and mosey back down. Repeat for all exercises.

  • 20 squats
  • 20 lunges (total)
  • 20 jump squats
  • Repeat once

20 bonus merkins. Mosey to the friendship bell.

Hurricane Hoedown-Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Decrease count next round by 1 until you get to 1.

MARY:
Cherry pickers to loosen up after the hoedown. Merkin ring of fire. LBCs
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” Matthew 7:15‭-‬20 NASB1995

Think about the “fruit” we are bearing in our lives. Can someone that doesn’t know us well immediately recognize that we follow Christ by our actions? Or are we ones that profess to be Christians, yet we don’t live our lives like Christ to the best of our ability? Jesus calls the latter ravenous wolves pretending to be sheep.

Keep reading.

“Not everyone who says to Me, ‘Lord, Lord,’ will enter the kingdom of heaven, but he who does the will of My Father who is in heaven will enter. Many will say to Me on that day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; depart from Me, you who practice lawlessness.’” Matthew 7:21‭-‬23 NASB1995

Just doing some good things in life is not enough. We have to do His will. Jesus calls these people who were doing great things ones who “practice lawlessness” because they did not do His will.

Study His word to know His will.

MOLESKIN:
I use to always check the Exicon for a new exercise for my Qs. Maybe I will start that up again.
ANNOUNCEMENTS:
Butterfly 10k, CSAUP at Dogpound, Dad camp all coming up soon.

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

Don’t Worry…

THE SCENE: awesome

F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA:
SSH, Imperial Squawkers, Tempo Merkin, Mountain Climber, Plank Jack, LBAC fwd/bkwd, Overhead Clap, Lap around Parking Lot

THA-THANG:

  1. B-L-I-M-P-S @ Senior Center Parking Lot
    5 Burpees – sprint
    10 Lunge – skip
    15 Imperial walker – karaoke
    20 Merkins – sidestep
    25 Plank jacks – high knees
    30 Squats – sprint
    Sprint (skip, karaoke, sidestep) across parking lot after each exercise. – rabbits hold al gore

2. When Animals Attack @ Pool Paved Courtyard (FUN BUT 5 MINUTES IS A LONG TIME TO BEAR CRAWL)
5 mins – mark off an area (kill zone). All PAX remain in area at all times. One PAX (“the attacker” or “it”) starts in one corner, the other PAX in the other corner. Assume bear crawl position and stay there. The Attacker begins to chase his prey throughout the kill zone (in bear crawl mode). Once contact is made with PAX (“tag”), contacted PAX becomes the attacker, returns to his corner, and it starts over. Tweak the exercise with the size of the kill zone and the number of people.

3. 5-10-15 @ Playground
5 pull-ups, 10 merkins, 15 squats (5 rounds) – rabbits hold plank

4. Bernie-Bear-Blaster @ Amphitheater
Bernie uphill/bear crawl down:
1. AB BLASTER – 20x (modified 10 for time)
LBC, BBS, American Hammer (2-ct), Freddy Mercury (2-ct) – rabbits hold protractor
2. ARM BLASTER – 20x (modified 10 for time)
Merkins, Carolina Dry Docks, Shoulder Taps (2-ct), Diamond Merkins – rabbits hold plank
3. LEG BLASTER – 20x (modified 10 for time)
Bobby Hurleys, Iron Mikes (2-ct), Step-ups, Squats. – rabbits hold al gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
9 BEARS

CIRCLE OF TRUST/BOM:
Sometimes men don’t pay attention to many emotions – we named the big ones: anger and hunger (not really an emotion). But we often worry without knowing it – when we can’t influence/control/manipulate a situation to the outcomes we want, those things often roll around in our minds or become susceptible to triggers without our knowledge. This is worry. (It’s like the photo negative/evil twin of meditation – rolling something around in our mind.) A well-known scripture teaches us how to deal with this. Philippians 4:6-7 (The Passion Translation):

Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life,  then God’s wonderful peace that transcends human understanding, will guard your heart and mind through Jesus Christ.

I mentioned a song from Maverick City – Jireh

MOLESKIN:
Praying for wisdom and discernment for a specific situation; Crazy coffeeteria at Dunkin: met a guy with a cool Malinois (Belgian security dog) just moved to Oak Ridge from San Diego that needs F3 (we’ll see if he shows up); a sobering T-bone car accident at the nearest intersection that could easily have killed both drivers, and a mom at Dunkin who thought her son was involved (same kind of car).

ANNOUNCEMENTS:
CSAUP July 24, Hardship Hill Oct 2 (only 2 seats left on the Porkchop Express!)

CMU Yoga

The Scene

Beautifully Humid

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Cherry Pickers

Redneck Rockettes

Mountain Climbers

Squats

Merkins

Tha-Thang

Mosey to CMU pile and grab 1

Swings and Yoga-ish

1st station

10 Swings

Down Dog on block (45 seconds, 15 seconds)

5 Swings

Standard plank on block (45 seconds, 15 seconds)

2nd station

10 Swings

Lizard Pose Left (45 seconds, 15 seconds)

Lizard Pose Right (45 seconds, 15 seconds)

5 Swings

Upward Facing Dog (45 seconds, 15 seconds)

3rd Station

10 swings

Hollow body hold (45 seconds, 15 seconds)

5 Swings

Clinched Pickle Pointers (45 seconds, 15 seconds)

4th Station

10 Swings

Split Squat Hold Left (45 seconds, 15 seconds)

Split Squat Hold Right (45 seconds, 15 seconds)

5 Swings

Straight arm CMU hold (45 seconds, 15 seconds)

 

5th Station

10 Swings

Calf Raise Hold (45 seconds, 15 seconds)

5 Swings

T Plank Hold Left (45 seconds, 15 seconds)

T Plank Hold Right (45 seconds, 15 seconds)

6th station

10 Swing

CMU Squeeze hold (45 seconds, 15 seconds)

5 Swings

Superman hold (45 seconds, 15 seconds)

 

Mary

 

COUNT-OFF & NAME-O-RAMA

13 HIM’s

COT/BOM

 

Isaiah 40:28-31

28Have you not known? Have you not heard?

The LORD is the everlasting God,

the Creator of the ends of the earth.

He does not faint or grow weary;

his understanding is unsearchable.

29He gives power to the faint,

and to him who has no might he increases strength.

30Even youths shall faint and be weary,

and young men shall fall exhausted;

31but they who wait for the LORD shall renew their strength;

they shall mount up with wings like eagles;

they shall run and not be weary;

they shall walk and not faint.

https://youtu.be/K3TYG7Q_fj4 

MOLESKIN:

 

ANNOUNCEMENTS:

Proverbs 11-20

THE SCENE: Cool and clear.  55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:

Run to K25 hill; read a Proverb; 1 min of each exercise; run up and down the hill

  1. 11:27 – Whoever diligently seeks good seeks favor, but evil comes to him who searches for it.  — Bear crawl up the hill – 20 lunges at top
  2. 12:24 – The hand of the diligent will rule, while the slothful will be put to forced labor. — Merkins – 10 basilisks at top
  3. 13:25 The righteous has enough to satisfy his appetite, but the belly of the wicked suffers want. — Big boys – 20 lunges at top
  4. 14:4 – Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox. — Burpees – 10 basilisks at top
  5. 15:21 – Folly is a joy to him who lacks sense, but a man of understanding walks straight ahead. — Burnie up the hill – 40 lbcs at top
  6. 16:31 Gray hair is a crown of glory; it is gained in a righteous life. — Al Gore – 20 big boys
  7. 17:28 – Even a fool who keeps silent is wise; when he closes his lips he is deemed intelligent. — Freddie Mercury – 40 lbcs at top
  8. 18:6 – A fool’s lips walk into a fight, and his mouth invites a beating.  — burpees – 30 second stretch of your choice at top
  9. 19:15 – Slothfulness casts into a deep sleep, and an idles person will suffer hunger. — stargazer – 5 burpees at top
  10. 20:5 – The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. — air squats – 3 cherry pickers at top

After completing all the exercises, Snaggletooth chose a random number between 11 and 20 to do an exercise again.  He chose 18 and we did another minute of burpees with stretching at the top.  Next Slappy chose a number:  13 and we did another minute of big boys with 20 lunges at the top.

Next the PAX RTB (returned to base).

CIRCLE OF TRUST/BOM:
I shared Proverbs 13:7 – One pretends to be rich, yet has nothing; another pretends to be poor, yet has great wealth.

I shared my perspective on the current debt saddled society that buys things with debt to impress others and pretends to be rich while never building wealth while others live within their means and save for the future.

Slappy mentioned the same applies to fitness.  We all came out this morning to hurt our bodies so that we could be more fit and healthier in the long term.  Pretending to be in poor health now to have great wealth of health in the future.