F3 Knoxville

Tag: Snaggletooth

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.

48th Birthday Bash

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Nigh Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 4 burpees (OYO)
  • 8 Tempo Squats (IC)
  • 48 Side Straddle Hops
  • 48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

  • 48 overhead press w/ CMU while partner does sprints
  • 48 curls w/ CMU while partner does sprints
  • 48 tricep extensions w/ CMU while partner does sprints
  • 48 bentover rows w/ CMU while partner does springs
  • Rinse and repeat
  • Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

  • Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
  • Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
  • Upper Body – 4 merkin claps & 8 diamond merkins at each corner
  • Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
  • Rinse & repeat 3 times each
  • Jailbreak to AO

MARY:

  • 48 Flutterkicks
  • 48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am.  The scripture below is comforting and I trust things will be OK.

  • “The Lord is on my side; I will not fear.” Psalm 118:6.
  • “Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
  • “For all have sinned and fall short of the glory of God” Romans 3:23
  • “Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
  • “Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
  • “But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
  • “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
  • “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
  • “And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

  • Convergence tomorrow at the Asylum
  • Sign up to Q
  • Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

Sweet 16 Staircase Seabiscuit

THE SCENE: Between 35-45? Not cold enough anyway.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Instant mosey to get things kicked off. We played some catch me if you can with the front-man performing 5 merkins before catching up to the PAX and becoming the six. Repeat from shovel flag to coupon pile behind maintenance building. Stop at maintenance building for the Warm-O-Rama.

16 x LBAC forward, 16 x LBAC backwards, 16 x SSH, 16 x Tempo Squats

THA-THANG:
Tomorrow kicks off the Sweet 16 games in the NCAA. Introduce the Sweet 16 Staircase Seabiscuit:

Round 1

  • 16 x CMU Curls
  • 16 x 4-count Merkins
  • 16 x 4-count Squats
  • 16 x 4-count Mountain Climbers
  • Run 1 lap on the stairs

Round 2

  • 16 x CMU Curls
  • 16 x 4-count Werkins
  • 16 x 4-count Jump Squats
  • 16 x 4-count Flutters
  • Run 2 laps on the stairs

Round 3

  • 16 x CMU Curls
  • 16 x 4-count Diamond Merkins
  • 16 x 4-count Bobby Hurleys
  • 16 x 4-count Hello Dollies
  • Run 3 laps on the stairs

Round 4

  • 16 x CMU Curls
  • 16 x 4-count Incline Merkins
  • 16 x 4-count Iron Mikes
  • 16 x 4-count Bicycles
  • Run 4 laps on the stairs

Round 5

  • 16 x CMU Curls
  • 16 x 4-count Derkins
  • 16 x 4-count Single Leg Toe Touches
  • 16 x 4-count Imperial Walkers
  • Run 3 laps on the stairs

Round 6

  • 16 x CMU Curls
  • 16 x 4-count Caronlina Drydocks
  • 16 x 4-count Monkey Humpers
  • 16 x 4-count Pickle Pounders
  • Run 2 laps on the stairs

Round 7

  • 16 x CMU Curls
  • Run 1 lap on the stairs

16 total laps up and down the stairs completed! Good work men!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 HIMs gave it their all this morning.
CIRCLE OF TRUST/BOM:
Paul says: “For though I am free from all men, I have made myself a slave to all, that I might win the more. 20 And to the Jews I became as a Jew, that I might win Jews; to those who are under the Law, as under the Law, though not being myself under the Law, that I might win those who are under the Law; 21 to those who are without law, as without law, though not being without the law of God but under the law of Christ, that I might win those who are without law. 22 To the weak I became weak, that I might win the weak; I have become all things to all men, that I may by all means save some. 23 And I do all things for the sake of the gospel, that I may become a fellow partaker of it.”

This verse from 1 Corinthians is one of my favorites. It is important that we strive to be approachable to others that we might get closer to them to influence them for the sake of Christ. However, I sometimes apply this verse incorrectly by allowing myself to transform into a person that God would not want to be when I am around certain people. This verse indicates that we should strive to be all things to all people that we might save some. I believe the hard part of this endeavor is maintaining one’s character. I need to strive to better preserve my character as I seek to influence others for Christ.

MOLESKIN:
Good pre-run with Judge Judy and Erector. Plenty of options available for some extra credit at JUCO, get some!
ANNOUNCEMENTS:
There is a convergence of all the AO’s this Saturday at the Asylum with a thrid F to follow at the Lookout. Try to be there!

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F

March Madness…It’s AWFUL BABY!!!

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Double Double (at AO & Playground) 

  • 10 merkins at the AO
  • 10 pullups on the monkey bars
  • Rinse & repeat 5 times
  • Mosey to Splash Pad

Block Out (Splash Pad) 

  • 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
  • Rinse & repeat 5 times
  • Mosey to Trail w/ CMUs

 Pick & Roll (Trail Run)

  • Trail Run to other park
  • 10 diamond merkins, 15 big boys, 20 squats
  • Rinse & repeat 4 times
  • Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

  • 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
  • 50 of any CMU exercise, sprint down the court & back X 4

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Captain Thors X 5
  • Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13 

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith!  We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Convergence on March 30 at the Asylum followed by a 3rd F event
  • Hardship Hill – May 18