F3 Knoxville

Tag: Snaggletooth

Monday Mashup

THE SCENE: Typical Aug; none of that chapped skin, nice and moist air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Overhead Claps, Peter Parker Merkins, Mountain Climbers and Snowboarders
THA-THANG:

Animal movement across the big parking lot: Bear crawl, Crab walk, Frog jump, duck walk, inch worms.   Mosey the rest of the way to the coupon pile. Split up in groups to do 2 rounds of

5 Pull ups, 10 Leg lifts, 15 Big Boys, Wall sits till the group was done and came down together.

while the other half

5 Ausie Mtn climbers, 10 Snowboarders, CPR (Curl, Press, Tricep) till the other group got there.

Grab 2 coupons, Hot lava across the street, CMU carry up the hill for 10 Diamond merkins, 20 Squats and then crawl bear down the hill and bear crawl back up. Repeat Squats and Merkins.

Some work outs on the way back (Heel touches, tricep dips, box jumps/step ups, Planks)  No time for Mary

COUNT-OFF & NAME-O-RAMA
Welcome @ FNG’s:  Island hopper & Base Salary  (Yes, that’s Commission’s brother, who also happened to crash a fork lift into the base of the building during a safety audit)
CIRCLE OF TRUST/BOM:
Not an easy word today

“bearing with one another and, if one has a complaint against another, forgiving each other;
as the Lord has forgiven you, so you also must forgive. Colossians 3:13″
Makes me think of the Lord’s prayer part that goes: and forgive our sins, as we forgive those who have sinned against us. Matthew 6:12
Quote: “Jesus never focuses on the failure. He focuses on the restoration.” Louie Giglio
Jesus was way harsher on the Pharisees than he was on those ‘living in sin’, caught in adultery or socially outcast b/c life wasn’t together
We need to take this as a reminder to search our hearts for these and others:

  • Pride, Arrogance ​
  • Selfishness​
  • Un-thankfulness​
  • Laziness​, gluttony, gossip, slander, not complimenting our wives and kids
  • Neglecting scripture/ worship/prayer/community ​
  • Putting out hope in: $, job, person, vacation​
  • Harshness & Impatience​, Complaining, Critical Spirit​These things are forgiven and confessing them allows for restoration! Know you are forgiven and in turn forgive others

Suffering is not the end

THE SCENE: Humid and 70, but we can see the stars.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Moroccan Nightclubs
  • Tempo squats – demo “in the basement”
  • Tempo Merkins
  • Mountain climbers
  • Hairy Rocketts
  • Lap with run warm-ups – skips, karaoke, slides

THA-THANG:

  • Grab 2 blocks each and farmer carry down to the square
  • 40 curls, murder bunny to NW corner
  • 40 OHP, sprint back to get block
  • 10 squats, 10 4c basement squats, rifle carry to NW corner
  • 20 bent over rows – both arms together, farmer carry to SW corner
  • 10 split irkins, 10 4c basement split irkins, block bear crawl to bell
  • 10 step-up w/ press, 10 dips, 10 4c basement dips, farmer carry to parallel bars
  • 20 curls, 20 inverse rows, farmer carry to pool wall
  • 10 wall-ups, farmer carry one block to senior center pavillion
  • 10 squats, 10 4c basement squats, hustle to parallel bars
  • 20 inverse rows, 20 merkins, sprint to pool wall
  • 10 wall-ups, rifle carry remaining block to senior center
  • Heavy core set – 20 freddies, 20 LBCs, 20 flutters – all 4c

MARY:
Kind just did the thang
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Faith is the art of holding onto things your reason has once accepted, in spite of your changing moods.
-Clive Staples Lewis

From “No man is an island” by Thomas Merton, Ch.5 Item 2

The Christian must not only accept suffering: he must make it holy. Nothing so easily becomes unholy as suffering.

Merely accepted, suffering does nothing for our souls except, perhaps, to harden them. Endurance alone is no consecration. True asceticism is not a mere cult of fortitude. We can deny ourselves rigorously for the wrong reason and end up by pleasing ourselves mightily with our self-denial.

Suffering is consecrated to God by faith – not by faith in suffering, but by faith in God. To accept suffering stoically, to receive the burden of fatal, unavoidable, and incomprehensible necessity and to bear it strongly, is no consecration.

Some men believe in the power and the value of suffering. But their belief is an illusion. Suffering has no power and no value of its own.

It is valuable only as a test of faith. What if our faith fails in the test? Is it good to suffer, then? What if we enter into suffering with a strong faith in suffering, and then discover that suffering destroys us?

To believe in suffering is pride: but to suffer, believing in God, is humility. For pride may tell us that we are strong enough to suffer, that suffering is good for us because we are good. Humility tells us that suffering is an evil which we must always expect to find in our lives because of the evil that is in ourselves. But faith also knows that the mercy of God is given to those who seek Him in suffering, and that by His grace we can overcome evil with good. Suffering, then, becomes good by accident, by the good that it enables us to receive more abundantly from the mercy of God. It does not make us good by itself, but it enables us to make ourselves better than we are. Thus, what we consecrate to God in suffering is not our suffering but our selves.

Does this mean that seeking out suffering (like here) is inherently prideful?

Suffering is unavoidable
Suffering well requires practice
To practice suffering well, it is better to pick a good environment (Merton was ascetic)
MOLESKIN:
I had planned to make it back to the recruiting center, but it was clear by the time we got to the bell we wouldn’t make it. That first leg of murder bunnies was longer than I thought…
ANNOUNCEMENTS:
CSAUP in two days, 2nd F – concert at Bissel 6:30 pm Saturday, IRON PAX is coming up in September

Ab-O-Rama

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Overhead arm pull
  5. Recumbent abdominal point

THA-THANG:

  1. Mosey to parallel bars
  2. 20 inverted rows
  3. 10 wallpees
  4. Death march to K25 hill
  5. Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
    1. 30 Big Boys
    2. 60 LBCs
    3. 30 Hello Dolly’s
    4. 60 Flutter Kicks
    5. 30 Heels to Heaven
    6. 15 Basilisks
  6. Mosey to bell
  7. 10 single leg squats (each leg)
  8. Mosey to parallel bars
  9. 15 inverted rows
  10. 5 wallpees
  11. RTB

 

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps.  We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth.  For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

HEAVY PT

THE SCENE: Perfect gloom
F3 WELCOME & DISCLAIMER: Yup.
WARM-O-RAMA:

  • SSH
  • LBAC – fwd/bwd
    • Tempo Squats
    • Tempo Merkins
    • Mountain Climbers
    • Cherry picker x5
    • MOSEY TO POOL WALL
    • @Pool Wall – 5x Wall-up
    • @Playground – 5x pull-up
    • @Amphitheater – 5x boxjumps
    MOSEY TO RECRUITING CENTER

THA-THANG:
Heavy Stations – 2 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Ball Throw Down
6. Inverted Rows (on pull-up bar or handrailing)
7. CMU Squats
8. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Curls
3. CMU Curls
4. CMU Single-leg Squat
5. CMU Single-arm Row
6. Sledge Hammer Swings on Tire
7. Pull-up
8. Bernies down to end and back – TIMER

MERKIN CIRCLE-Pyramid Thing
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 3 and back down.
Mosey back to Shovel Flag.

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
Crazy 8

CIRCLE OF TRUST/BOM: We focused on verse 5 – waiting. What do we do while we wait? We shared 3 things: Be in the Word to hear His specific word for your situation, PRAY, and worship while you wait.

Psalm 130 (The Passion Translation)

Lord, I cry out to you out of the depths of my despair!
2 Hear my voice, O God!
Answer this prayer and hear my plea for mercy.
3 Lord, if you measured us and marked us with our sins,
who would ever have their prayers answered?
4 But your forgiving love is what makes you so wonderful.
No wonder you are loved and worshiped!
5 This is why I wait upon you, expecting your breakthrough,
for your Word brings me hope.
6 I long for you more than any watchman
would long for the morning light.
I will watch and wait for you, O God,
throughout the night.
7 O Israel, keep hoping, keep trusting,
and keep waiting on the Lord,
for he is tenderhearted, kind, and forgiving.
He has a thousand ways to set you free!
8 He himself will redeem you;
he will ransom you from the cruel slavery of your sins!

MOLESKIN:
SO. MUCH. FUN. Love these guys – Praying for school starting up

ANNOUNCEMENTS:
CSAUP – Kick’s got a team going – SIGN UP; Oak Ridge Outdoor Concert coming up – good food trucks, music, etc