March Madness…It’s AWFUL BABY!!!

March 25, 2019 Booster

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

The Crabby Bear Gut v2 (Strength in Weakness)

March 22, 2019 Trolley

THE SCENE: Clear, cool, crisp.
F3 WELCOME & DISCLAIMER
I am not a professional and any likeness or similarities to a professional are purely coincidental and do not necessarily reflect the views of sane people.
WARM-O-RAMA:

High Knees + Merkins (Herkins)
5 Merkins + High Squat Jump (Berkins – or Merkin Burps)
Windmills
One speed round of the exercises (with demos and no bear crawls or crab walks) that are at each station of the main workout.

THA-THANG: The Crabby Bear Gut v2

35 Min A.m.r.a.p. (5:40-6:15) of Light Pole Loop around parking lot. Seven Light pole stations each with two exercises. Do 50 reps of the exercise at each station.(single counts). The first time around the loop you do exercise A and the second time around you do exercise B.

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

a. Crunches , b. Imperial Walkers
a. V-Ups b. Flutter kicks
a. Cross Toe Touches b. W’s (raised extended crunches)
a. American Hammers b. Peter Parkers
a. Supermans b. Scissor Kicks
a. Freddy Mercurys b. Elbow Plank side raises.
a. Hello Dolly’s b.

After seven light poles have been reached, climb the hill to the guard rail and do 5 reverse incline push ups and 5 incline push-ups.

MARY:
No time for Mary. We all just finished one round (all the exercises = 2 loops = 14 exercises)

CIRCLE OF TRUST/BOM:

This weeks sermon at Fellowship Knoxville blew me away. The Gracious Gift of Affliction and Weakness Had to try and share some of the ideas of “power in weakness”. It’s such a tough topic and hard to describe, akin to hitting a bullseye from 500 yards away, when the bullseye is a needle in a haystack. In summary, do not shy away from your weaknesses, God will meet you in your attempts to address them. He will light the way and support you because He is awesome and because he is deeply invested in you and getting you through the tough valleys of humiliation and NOT AROUND THEM. It worked also kind of like a good analogy for todays workout because we spent most of it on our hands and knees begging for mercy and strength as we crab walked and bear crawled for what seemed like miles. But praise be to God, he met us, and we finished !! We could barely speak and were dizzy, but we all finished.

Boast in weakness

Search me and know me God, help me to work out any hurtful ways in me.

Almost my 1 year anniversary of my VQ

March Madness Prep-work

March 21, 2019 Spotter

THE SCENE: 34* (chilly after last week’s heat wave)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

THA-THANG:
Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins. Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

Free Throws (20lbs wall balls)
I’m Open! (50lbs sandbag curls)
Defense! (20lbs sandbag tricep extensions)
Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.

MARY:
None

COUNT-OFF & NAME-O-RAMA
7 HIMs got ready for some B-Ball action
CIRCLE OF TRUST/BOM:

Romans 8:28 New International Version (NIV)

²⁸And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

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

Diamonds are JUCO’s best friend

March 18, 2019 Bartman

THE SCENE: low 40’s & calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Tempo Merkins x 10
LBAC F/B x 10
Tempo Squats x 10
Imperial Walkers x 10

THA-THANG:

7 of Diamonds. 4 cones were set up in a diamond shape. As a group, mosey around the diamond, stop at each cone and perform the following exercises. All reps are a multiple of 7.

Lap 1 – 7 Burpees
Lap 2 – 14 Mountain Climber (4ct)
Lap 3 – 21 Iron Mikes (4ct)
Lap 4 – 28 American Hammers (4ct)
Lap 5 – 21 Merkins (4ct)
Lap 6 – 14 Monkey Humpers (4ct)
Lap 7 – 7 Burpees

MARY:

Flutter Kicks x 15
Hello Dolly x 15
Side Crunch x 10

COUNT-OFF & NAME-O-RAMA
9 strong: Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman

CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel. I think this is pertinent today. The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it. Lost people need to hear the truth. We do, however, need to communicate with people in a way that they understand this message. The next time you feel led to share Christ with someone, consider who you are talking to. Are they older than you? Younger? Do they have the same interests as you? What religious background do they come from? Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.

Rocket_q_TheProject_radio_active_kraken

March 13, 2019 Crotch Rocket

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
Squats (IC) 4ct
Hand release merkins
Cherry pickers
Wind mills

THA-THANG:

At dip station, half the line does dips while the while other half does 20 merkins
Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
- Station 1, big boys (20 – OYO)
- Station 2, merkin, dry docks, diamond (10 each – OYO)
- Station 3, Box jumps (15 – OYO)
- Station 4, Body builders (15 – OYO)
- Station 5, Kettle bell (20 – OYO)
- Station 6, Triceps (30 – OYO)
- Station 7, Biceps (10), single arm 10 each, OYO)
- Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none