F3 Knoxville

Tag: Snaggletooth

Check Your Hearing

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub
Overhead Claps
Tempo Squats
Up/Down Dog
Black snake to the back lot
Bernie the length of the lot
Lunge/broad jump/lunge the length of the lot

THA THANG:

Five Lines spaced ~50’ apart. 

  • Bear crawl to 1st line.  40 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 2nd line.  30 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 3rd line.  20 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 4th line.  10 merkins.  Sprint back to start.

Lunge walk/mosey to the coupons

Diego

P1:  Up the steps – touch the wall – come back
P2: Exercise

100 – Uneven Merkins
150 – Overhead press
200 – Heavy LBC
250 – Curls
300 – Coupon Squat

Mosey to the benches – Bulgarian split squats x 20 each

Mosey home.

MARY:

PAX Choice with some Dolly, American hammer, heels to heaven, plank

COUNT-OFF & NAME-O-RAMA

9 + 5 Rushians

CIRCLE OF TRUST/BOM:

Today is International Ear Care Day.  Last year’s theme for IECD was “Check Your Hearing” – and that’s what we are going to talk about this morning…checking our hearing…

What do you think about when we talk of “listening for the voice of God”?  What does that look like?  What does God’s voice sound like?  Should we expect an audible voice? A flash of lightning? A vision in the clouds?  I’d love to hear an audible voice – but I don’t expect it.  Instead, I think about hearing God’s voice when I “listen” with my heart and my spirit.

In the book of Jerimiah…starting in Chapter 7 the prophet is standing at the gate of a city and relaying God’s words to the occupants.  As he reminisces on the Israelites experience after they left Egypt, Jeremiah says (speaking from God’s perspective), “I have spoken to you time and again, but you wouldn’t listen and I have called you but you wouldn’t answer” (vs 13). Later (vs 24), “(I gave) them this command, ‘Obey me, and then I will be your God, and you will be my people. Follow every way I command you so that it may go well with you”.  Then, “but they harkened not, nor inclined their ear.”

The Hebrew word from this passage which we translate as “inclined” is natah.  Traced to its Semitic root, you find it is a musician’ term, used for the tightening of strings on an instrument to tune it.  The Hebrew word for “ear” is ‘azan, which means ear – but also in the Semitic, it is a term used for a musical instrument.  So, the idea of “inclining one’s ear” is really a word picture of tuning a musical instrument so that it is in harmony with other instruments.  “Hearing the voice of God” might be a matter of tuning the strings of your spirit or heart…so that you are in harmony with His mind and heart.

How do we tune our hearts?

By doing many of the things that we talk about in this circle!

  • Through prayer and guided meditation (hat tip Spotter, Pool Boy, Erector, others…) we commune with His Spirit and, over time, become more in harmony.
  • Through reading and studying scripture (hat tip Guardrail, Wanderer, others…) we learn about His character.
  • Through living obediently (hat tip Archie, Hound Dog, others…).  Because disobedience is a sure sign of living out of tune.

Check your hearing!  Maybe the way you come to know God’s will is by tuning your heart to be in harmony with His heart.  Work at this by prayer, mediation, studying scripture, and living in obedience.

MOLESKIN:

Prayers for Wanderer’s family as they grieve a loss and make plans to travel.

Prayers for Butterknife’s wife as she courageously steps out to look for employment that she is passionate about.

Borrowed most of this from a Word that I did back in October – apologies to Snaggletooth, who heard it twice!

Hat tip to Chaim Bentorah for inspiring this Word.  Read more about natah ‘azan.

ANNOUNCEMENTS:

Update on prayer

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

MARY:
15 Freddie Mercury, protractor
COUNT-OFF & NAME-O-RAMA
8 including Colonel from Johnson City
CIRCLE OF TRUST/BOM:
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!
MOLESKIN:

ANNOUNCEMENTS:

Bear Crawl Chain gang

  • What @ Shamrock 5:30am  — rumors of bears roaming about.
  • Welcome: All free – All the time
  • Warmup:
    • 20 SSH
    • 10 Slow Werewolves
    • 10 very slow tempo – Peter Parkers
    • 10 very slow – good quality – “official” Iron Mikes
    • 10 very slow Rainbow Drops
    • 10 very slow Cherry Pickers
    • 10 slow Tennessee Rockin Chairs
    • 10 very slow – deep squat – Imperial Squat Walkers
    • 10 very slow to fast – Windmills
  • Workout:
    • Part 1: Bear Crawl Chain gang:
      • 90 seconds running, 30 seconds bear crawl, 30 seconds rest – Taking turns.
      • Everyone in a single file line.  The head of the line HIM decides where to run to for 90 seconds (Any direction).
      • That same HIM then leads the group in bear crawling wherever for 30 seconds.
      • Then we rest for 30 seconds as the HIM in the back of the line comes to the front for their turn.
      • Rinse and Repeat.
      • Bonus’ given to the craziest bear crawl path taken.  Started in bleachers – and then went down hill and off the reservation from there.  Good thing God was in control – cause I sure wasn’t. #hearding-cats
    • Part 2: CMU Pile Sprint Cleanup
      • As fast as possible in 4 minutes deconstruct the CMU pile with an eye towards neat re-stacking.
      • Then take the next 4 minutes to neatly restack them and clean up plaster.
  • Warm-down
    • 20 Captain Thors
    • Revers the Warmup (Windmils, Squat walkers, rockin chairs, cherry pickers)
    • 10 Captain Thors
    • Rainbow drops, Iron Mikes, Peter Parkers, … and that’s time.
  • Wrap Up
    • Discipline over motivation.  Will over feelings.  Quality over quantity.  You come here not cause you feel like it. You come because your will and discipline overpower the feeling to stay in bed.  Reminded the men today to go out and strive for Quality over quantity. Sure we only did 10 reps of these exercises, but we did them with excellent form and slow – they had good quality and that provided a great workout.  Quality builds stronger muscles, more flexible muscles, more agility, more balance.  Push and strive for quality today gentlemen.

RISK

THE SCENE: 54 AND OVERCAST!

DISCLAIMER: 
Welcome F3 (Fitness – Fellowship – Faith)
Slow Squats OYO during Disclaimer: Snaggletooth – not a professional, FREE workout, MODIFY as needed, COVID PRECAUTIONS, Cell phone in case of emergency.

Warm-o-Rama
1. SSH – 10 x 4 IC
2. Imperial Walker – 10 x 4 IC

3. Baby Arm Circles – 10 x 4 each side IC

4. Tempo Merkin – 10 x 4 IC
5. Mountain Climbers – 10×4 IC

Follow the Leader – mosey, side-step, karaoke, hi-knees, butt kickers to Amphitheater – Mucho Chesto (10 merkins + 10 werkins + 10 diamonds + 10 stagger right + 10 stagger left)

Mosey to Recruiting Center – 5 burpees in parking lot – 1 CMU/PAX

THE-THANG 
1. GOOD MORNING

  • 10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 SINGLE-LEG SQUAT (BOTH SIDES)
    10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 PLIO-MERKS (EACH SIDE)
    10 SINGLE-ARM ROWS (EACH SIDE)
    10 GOOD MORNINGS (CMU BEHIND HEAD)

2. CMU 4 Corners   (BORROWED FROM STEAM AND TWEAKED – THANKS STEAM!)

  • Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
    Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
    Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
    Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

Mosey back to Shovel Flag for time.

**Didn’t have time for these little beauties here – but believe you me, they are a-comin’.***

3. 4 STATIONS:

  • 1. 20 Pull-ups (TIME KEEPER)
    2. TIRE FLIP
    3. CMU THRUSTERS
    4. CMU LUNGES
    ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

4. Nickel/Dime/Quarter x2 – PAX mosey to Amphitheater

  • Round 1
    5 Dips
    10 Box Jumps/Step-Ups
    25 1-leg squats on bench
  • Round 2
    5 1-leg squats on bench
    10 Dips
    25 box jumps/step-ups

MARY: PAX choice

COT – RISK.

I’m not a natural risk-taker. But in this season of Lent, I’ve been challenged to risk something that brings me closer to God, that makes room for Him. You see, risk requires faith. Faith pleases God. Hebrews 11:6 says, “Without faith, it is impossible to please God.” Faith is the only thing that has ever impressed Jesus. Look at Jesus’ interaction with the Roman centurion (Luke 7:1-10). Check out Mark 7:24-30 to see Jesus’ most uncharacteristic interaction with a Syrophoenician/Canaanite woman – as if he was just pressing her faith to keep risking, keep trusting that He is exactly Who she thinks He is, and can do exactly what she thinks He can do. Will you risk courage in a decision, vulnerability in an important relationship, leadership in a situation that requires it, making the tough call even if it costs you personally?

Father of the modern missionary movement William Carey’s motto: “Expect great things from God. Attempt great things for God.”

Lent is here – Spring is coming. What will you risk IN FAITH moving into the new season?

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

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none