F3 Knoxville

Tag: Sparkler

Uphill Sampler

THE SCENE: 40° Dry and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt Kickers, Hill Billy Squats, Newton’s cradle merkins, Mtn Climbers
THA-THANG:
Grab 3 CMU’s for practice for Friday.  Carry them with us.  Mosey to the guardrail for some Derkins, Dips and Overhead Claps with rocks.

Cross the street to our favorite hill.  At each line did things below till the CMU’s made it to the next line.

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L, R
  • Downhill Merkin
  • Uphill Merkin
  • Freddie Mercury
  • Flutter

We then continued through the woods to look out over Knoxville, did some squats and made it back to the flag in time for some Mary, coming down Valley Vista.

MARY:
Hello Dolly, Freddie Mercury and Flutter Kicks
CIRCLE OF TRUST/BOM:
Be willing to Write the Check to live the crucified life.
Fun, Safety, Convenience, Popularity, Worldly Success
Today, the day after Easter, is fitting to look at these last 2
Jesus demonstrated the need to lay aside popularity & Worldly Success
Jesus lost his followers and his closest friends had to flee too.
Reminder: Jesus paid it all, we don’t earn salvation by giving up these things.  This is about our sanctification.

Yesterday was Easter and many of my coworkers missed it. It doesn’t take much to stand out as a Jesus follower.
The world won’t look at you and call you a success, but:
Man looks on the outward appearance but God looks on the heart. 1 Sam 16:17
Consider your legacy.
Will God call you a success?
ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday!

Still need someone to take on coordination of building Hardship Hill obstacles.

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

Suicide Hill

THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.

THA-THANG:

5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:

  1. Going – Merkins, Back – American Hammers
  2. Going – Monkey Humpers, Back – TIE Fighters
  3. Going – Box Cutters, Back – Shoulder Taps
  4. Going – Carolina Dry Docks, Back – Hello Dollys
  5. Going – Big Boy Situps, Back – Squats

(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)

MARY: 

Circled up and finished with LBCs, Ring of Fire, and 5 Burpees

COUNT-OFF & NAME-O-RAMA – 17 HIMs

CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.

Alot of Stepping Up

THE SCENE:  Cloudy and Overcast – high chance of rain, aout 55 F
F3 WELCOME & DISCLAIMER

Standard disclaimer. No fng
WARM-O-RAMA:

SSH IC – 25
Arm Circles up IC  9
Arm circles dow IC  9
Grady Corns 20
Cherry Pickers 11
Windmills IC  9

THA-THANG:

Mosey to parking area by new shelter
Pyramids
Add 1 exercise going up, subtract going back down.  Run to brown bush at end of parking island between each series.
Shoulder Taps- 10,
Shoulder Taps-10, Lunge -15
Shoulder Taps-10, Lunge -15, Bench Dip – 20
Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25 (2 ct)
Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30
 Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30
Bench Dip – 20, Am. Hammer – 25, Step Up 30
 Am. Hammer – 25, Step Up 30
 Step Up 30
25 count
Parner up – Doras
75 Box Cutters
125 Bobby Hurley
100 Lunge (2 CT)
150 LBC
15 count
Mosey to parking lot across from AO
5 Merkins, then 10 then 15 – at each corner

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Word – I am working on this myself … Always be humble.  You can be right, but still be humble

MOLESKIN:
n/a
ANNOUNCEMENTS:
Hardship Hill – we are doing the same obstacles we have done in the past 2 HH events.

What the Hard Times Reveal

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

  • Pyramid Dora 42 each
    • Merkins
    • Carolina Dry Docks
    • Grady Corns
    • Kettle Bell Swings
    • Lunges (1 ct)
    • Calf Raises
    • Ankle Taps
    • LBCs
    • Hello Dollys (1ct)
    • Crab Kick Outs
  • Pyramid Dora 42 each
    •  Good mornings
    • OH press
    • Bench Press
    • Rows
    • Curls
    • Squats
    • Big Boys
  • Pyramid Dora 42 each
    • Frog Squats
    • Twisting Gas Pumps
    • Rocky Balboas
    • Flutter Kicks (1 ct)
    • SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend.  We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago.  So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced.  A few months ago, his mother had a major medical issue.  He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown.  There’s a line in that song that says, “It’s amazing what the hard times can reveal.  Like who shows up, who walks away, and who’s for real.”  It’s easy to show up when times are good.  So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.