F3 Knoxville

Tag: Snag

Round and Round We Go at the Asylum

THE SCENE: Cool & Crisp at 45 degrees
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for the group to troupe to for mumble chatter. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies (20)
    2. Curls (25)
    3. Thrusters (25)
    4. OVHD Press (25)
  • Station #2 (Pav-Lov)
    1. Table Rows (25)
    2. Box Jumps or Step-Ups (25)
    3. Lt. Dans (25) [Don’t try in cadence, not an easy count]
    4. Toe Merkins (25 in Each Direction) + Aussie Climbers (20 – 4 Count)
  • Station #3
    1. Big Boy Sit-Ups (25)
    2. Flutter Kicks (25 – 4 Count)
    3. Hello Dollys (25 – 4 Count)
    4. X-Factors (25 – 4 Count)

MARY:
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Discussed Hebrews 4:1-13 and focused on Verse 12. We should not be relaxed spectators, but be consistently obedient to God’s Word. Three (3) types of rest we can experience are:

  1. Promised Land / Heaven (Eternal)
  2. Sabbath Rest (Weekly)
  3. Continual Rest (Daily)

ANNOUNCEMENTS:
None.

No CMUesday

THE SCENE: A hint of fall in the air.  First time in the 50’s in a while
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Tie Fighters Left and Right x10, Rockettes x12, Imperial Walkers x10 mosey’d to pavilion for 10 tempo incline merkins and 10 tempo dips.
THA-THANG:
Mosey’d to lower parking lot for a 4 corner(ish) workout starting at corner 1 with 25 jump squats.  From there you bear crawl out to cone 1 about 20 yards out, once there switched to crab walks to cone two, then once at cone 2 back to bear crawls to cone 3.

25 gas pumpers at cone 3 then run to the 3rd corner at adjacent parking lot for 25 merkins, and then run to 4th and final corner for 25 dry docks.  Hope was to finish 4 rounds.  We didn’t quite get 4

Once 6 was up we completed a circuit in one parking lot.  Idea was one exercise at a time, performing 25 at one end, run to the other end of the lot for 20, run back for 15 and so on.  All the way to 5 reps

Once you completed 5 reps you moved on to the next exercise.

Exercises were: LBC, Flutter Kick, and F Mercury’s

Once completed we had time for one last “Hard as you can” up Baby Everest.  Then circled up.

MARY:
We did 10 SSH’s on 4ct.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about loss and I shared this prayer:

Lord Jesus, thank you for guaranteeing the Day of no more death—whether by “natural causes” and aging, way too early “Homecomings,” or by senseless acts and dark circumstances. Though you have already removed death’s “sting” (1 Cor. 15:55-56), it still slaps us in the face, buckles our knees, and rocks our sensibilities,.

 

Thank you for validating our shock, encouraging our grief, and giving us tears. Standing before your friend’s grave, you wept before you raised Lazarus to life. You revealed your anguish before you exercised your power. Death is a violation. It’s not the way things are supposed to be.

 

It’s only because of your death and resurrection, we now gratefully affirm death isn’t sovereign, you are. Sin didn’t triumph, you did. Our funeral doesn’t get the last word, you do. Jesus, you are the grace giver and grave robber. Death’s keys are in your hand, and so are we.

With the same hand you will wipe every tear out of eyes, reach into our painful stories of loss now. We still have questions, but we don’t question your goodness and faithfulness. Because the Gospel is true, to be absent from the body is to be present with you. Life is Christ and death is gain. Our mourning is for this brief, painful moment; but eternal joy will come in the morning. Thank you, and So Very Amen.

 

 

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU’s and Suicides

THE SCENE: It didn’t rain and we were sweaty when we finished.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SS Hops on the 4ct, small mosey to lower parking lot for 10 tie fighters right, mosey to other corner of lot for 10 tie fighters left, mosey a bit for tempo merkins, and one last mosey to the remaining corner for 10 4ct mtn. climbers
THA-THANG:
AMRAP workout in consisting of the following

1 min Curls, 2 min Suicides, 1 Min OH Press, 2 Min suicides, 1 Min Block Flutters, 2 Min suicides, 1 Min Up and Over Merkins, 2 Min Suicides, 1 Min Squat with CMU, 2 Min Suicides, 1 Min Block Swing, 30 Sec Lawn Mower Right, 30 Sec Lawn Mower Left, 2 Min Suicides

Then mosey to Pavilion for

1 Min of Table rows, 1 Min of dips, 1 Min of LBCs, 1 Min of Wall sit, 1 Min of SS Hops

Then an AMRAP AB finisher of 1 Min LBC, 1 Min Freddy, 1 Min Flutters, 1 Min of Big Boys

  • MARY:

see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’re too busy.  Slow down and find time to be still.

Are You on Q?

THE SCENE: Not raining, to slightly raining, to raining real hard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just a bit of light stretching.  Decided to get moseying while it was dry
THA-THANG:
Mosey’d to open chapel for 20 merkins, 20 4ct LBC, 20 squats

Mosey’d to back up pavilion by lily pad.  Same exercises but we added 20 dips

Took the long mosey on the on the trail back to the original pavilion.  Finished out same exercises there.

Snag took over and we did 15 table rows, 20 step ups, 20 4ct flutters, wall sit, and a mosey around the building.  Did that 4 times.

Closed out with a Matlock Ab circuit.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just mentioned prayer requests and prayed it out.

.

Down on the Docks

THE SCENE: Nice cool morning.  About 55 degrees with no humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct then mosey’d to pavilion flag pole for 10 tempo merkins, 10 windmills, and 10 mountain climbers all on the 4 count.  Mosey’d to Circus Maximus for some butt kickers down and jog back and skips down jog backs
THA-THANG:
Mosey’d to dock on the back side near cardiac for 4 rounds of 4 exercises followed by running the short loop there.  Exercises were

  • 20 Dry Docks
  • 20 Calf Raises
  • 20 LBC’s
  • 10 Burpees
  • Then run loop

Competed 4 rounds then mosey’d to cardiac for10 squat jumps at bottom light pole, first bend, second bend, and top.  We bernie’d all the way up.

Mosey’d to tail of dragon for a trip down route 66 with Merkins

After completion…back to the AO

MARY:
Had time for some Freddie Mercury’s, Heel touches, and LBC’s all 20 on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed how character always rises to the top.  Used a story about Grant Williams as an example in light of his NBA record night a few days ago.  What do you do when you think people aren’t watching?