F3 Knoxville

Tag: Spring Break

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.

Spicy Dragons and Scaly Eyes

THE SCENE: 41 and clear

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

  • SSH x 15 (IC)
  • Cherry Pickers x5 (IC)
  • Seal Claps x 10 (IC)
  • Merkins x 10 (IC)
  • Squats x 15 (IC)
  • 30 seconds on your own

THA-THANG:
Mosey to the back parking lot for a 7-station kraken:

  • 10 burpees
  • 20 merkins
  • 30 smurf jacks
  • 40 BBSUs
  • 50 squats
  • 60 mountain climbers (sc)
  • 70 SSH (sc)

Mosey to duck pond parking lot for spicy dragons

  • Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey to cross walk just in front of the performing arts center.

  • Take turns calling go. Sprint back and forth from crosswalk to stop sign.

MARY:
Had about 5 minutes left to do some dealer’s choice core exercises.

COUNT-OFF & NAME-O-RAMA
12 HIMs conquered the Spicy Dragon

CIRCLE OF TRUST/BOM:
Thoughts taken from “When the Scales Fall From Our Eyes” by Brian Zahnd

I listened to this sermon by Brian Zahnd over 6 years ago and it still sticks in my mind to this day.

Act 9:17-18

17 So Ananias departed and entered the house. And laying his hands on him he said, “Brother Saul, the Lord Jesus who appeared to you on the road by which you came has sent me so that you may regain your sight and be filled with the Holy Spirit.” 18 And immediately something like scales fell from his eyes, and he regained his sight

It was not a convincing argument, a systematic theology, or anything of the like that made the scales fall from Saul’s eyes. Instead, it was being shown LOVE from a man he was persecuting just three days prior that gave Saul a new way of seeing.

MOLESKIN:
N/A

ANNOUNCEMENTS:

OTB workouts at new AO, Ramparts, in Kingston. See Slack for dates/times.
CSAUP at Haw Ridge on May 6 from 9 PM – 12 AM. See Kick-Flip for more info.
Convergence at JUCO on July 2

 

 

I’ll Steal Your Workout, Like I Stole Your Bike…

THE SCENE: 45 degrees with a cool breeze
F3 WELCOME & DISCLAIMER
**Stole this workout from Mr Rogers at the Bombshelter**
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Seal Claps
Cherry Pickers
Hairy Rockettes
Broken wheelbarrows w/ merkins at each space 5,4,3,2,1
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:

  • Mosey to big parking lot
  • 20 Flutter Kicks in Cadence
  • This was originally done on a football field we improvised using cones and parking spaces.
    EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
    1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
  • Mosey back to the flag

MARY:
No time.
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:
“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” – Galatians 3:28 NIV

We are all God’s children. Love one another.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4/1 **Tonight** Camping at Cove Lake this weekend hiking tomorrow at 1p
May 7th CSAUP at Haw Ridge 9p-midnight – hosted by @KickFlip and The Project
July 2nd Convergence at JUCO (updates to follow)

JUCO Fellowship

THE SCENE: low 40s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins,15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to JUCOmanjaro to the first marker. Perform 25 merkins and then run to the fourth. Do 25 squats and then run to the 8th marker. Do 25 flutter kicks and then run to the top. Do 10 burpees and then repeat exercises on the way down.

Mosey towards the coupon pile. Stop a couple of times on the way. 25 diamond merkins and then 20 lunges.

Grab a coupon.

  • 10 irky derkies
  • 5 pull-ups
  • AMRAP

MARY:
10 LBCs, 5 6″ LBCs
COUNT-OFF & NAME-O-RAMA
9 worked hard and covered some ground.
CIRCLE OF TRUST/BOM:
“and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.” –Hebrews 10:24‭-‬25 NASB1995

“Two are better than one because they have a good return for their labor. For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up.”-Ecclesiastes 4:9‭-‬10 NASB1995

“but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.” – 1 John 1:7 NASB1995

The message YHC wants to present is that fellowship is essential to our spiritual, physical, and mental health. I got a random phone call from a friend from highschool yesterday. We were pretty close then but have drifted apart once we moved away. It was great to catch up and it reminded me how important it can be to reach out to our family and friends. We become stronger together. Proverbs 27:17 – ISI.

The unity and fellowship that we can have in Christ is even more powerful than our earthly relationships. Let’s walk in the light!

MOLESKIN:
I am glad we didn’t climb that mountain more times!
ANNOUNCEMENTS:

Bringing Habits HOME

THE SCENE: 39 and clear. Perfect weather for a VQ

F3 WELCOME & DISCLAIMER: Completed

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Dive Bombers x5 (IC)
  • Squats x15 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball shamelessly stolen from Blindside and Choir Boy…sounded like fun and thought we should give it a try! Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs

MARY:
PAX took turns calling out exercises until time

  • Spotter – imperial walkers
  • Doubtfire – gas pumpers
  • Erector – heels to heaven
  • Kickflip – squeaky dollies
  • Room Service – pickle pointers
  • Data – supermans

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
From “Habits of the Household” by Justin Earley

Habits are kinds of liturgies. They are little routines of worship, and worship changes what we love. Habits of the household are not just actions that form our families’ routines, they are liturgies that form our families’ hearts. This is why we should choose then so carefully.

Think of it like this: when it comes to spiritual formation, our households are not simply products of what we teach and say. They are much more products of what we practice and do. And usually there is a significant gap between the two.

My challenge to you this morning is to think through some existing habits in your household that you could change or new ones you could implement.

For me, one habit I’ve started to do at night is give my son a bedtime blessing. Another one we’ve changed is that we put away all screens in our house on Sundays.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Check out the new F3 Knoxville Podcast that Blindside is putting out.