F3 Knoxville

Tag: Squeaker

BS Kraken

THE SCENE: Upper 60’s and Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops@20
Arms Circles B/F@15
Cherry Pickers@15
Tuck Jump (10)
High Knees (1 min)
Flutter Squat (4 Count) 10
Leg Thrust (10)
Dry Docks (10)
Run to  Mt. Krumpet

THA-THANG: (The Kraken)

Grab a battle buddy and do 10 reps at each station.  Run clockwise around the circle to the next station.

10 Partner Burpee
10  Side Straddle Hops
10 Partner Merkin
10 Tuck Jumps
10 Iron Boys
Bear Crawl / Crawl Bear
10 Big Boys
10 Flutter Squats
10 Leg Thrust
10 Dry Docks

(2 Times around the Kraken)

MARY:
Ring of fire Merkin and Side Plank (L/R), 30 Big Boys, 1 Minute of LBC’s
COUNT-OFF & NAME-O-RAMA
(12 Total) Butterfingers, Backspin, Drifter, Fins, Flash, Geisha, Hammy, Moses, Pinocchio, Snorkel, Squeaker Woodshack
CIRCLE OF TRUST/BOM:
Individual work is the work of the world, the small steps are the big picture, and when we insist on our own aliveness we stake a claim for everyone’s. Furthermore, not honoring ourselves is fatefully tied up with not honoring others, who suffer from our passivity and detachment, and who are inspired by our conviction and commitment.

Not-engaged means checked out, but actively-disengaged means you’re busy acting out your unhappiness and dispiritedness, and spreading the virus among your colleagues, family and friends, to say nothing of the body-politic of which you’re a cell. What it means is that if you’re part of a rowing team out on a river, one of the team-members is rowing his or her heart out, five are just taking in the scenery, and two are actively trying to sink the boat.

The psychologist Ira Progoff once said that each of our lives is like a well, and that we’re meant to go down deeply enough into our own wells that we eventually reach the stream that’s the source of all the wells. And there, we hear the call that leads us back out into the world to test our bright swords in real combat—to save lives, teach love, change minds, educate, minister.

https://www.psychologytoday.com/us/blog/passion/201505/the-1-rule-how-inspire-passion-in-others

Game of Cards

THE SCENE: Nice and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!

 

Can you hear me?

THE SCENE:  Mid 60’s, Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back

THA-THANG:

PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

MARY:
With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

COUNT-OFF & NAME-O-RAMA
17 HIMS!
CIRCLE OF TRUST/BOM:
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.

Leg-O-Less

THE SCENE: Warm and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x10IC
  • Phelps

THA-THANG:

  • 10 Squats, sprint across parking lot, 2 Burpees
  • 20 Squats, sprint across parking lot, 4 Burpees
  • 30 Squats, sprint across parking lot, 6 Burpees
  • 40 Squats, sprint across parking lot, 8 Burpees

 

  • 4 Corners – 20 reps of each exercise, after completing one rep, drop by 2
  • Box cutter, hand release merkins, flutter kicks, dry docks

 

  • 11’s on Grinder (carry CMU entire time)
  • Lunge down – CMU curl/press/tri dip
  • Jog back – CMU merkins

 

  • Go to scrap yard – 10 pull ups, 20 dips, run 1/4 lap, repeat

MARY:

  • Plank Jack x20IC
  • Leg ups x30 OYO
  • 1 minute LBC’s
  • 30 seconds flutter kicks

COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Mothers day is here. Everyone please take the time to thank your mothers for everything they did to raise us as the men we are. None of us could be who we are without them. Pray for them, keep in touch with them, and thank them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill coming up!

Block Party

THE SCENE: About 61 degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Arm Circles forward/reverse x15, windmills x15; Jog parking lot; 50% faster job parking lot; skip parking lot; bear crawl to CMU pile.
THA-THANG:
Mosey with CMU on the Block Party circuit while stopping at the following 20 stations:

  • Bent rows x24
  • On the shelf x6 each side
  • CMU toe tap x66
  • Squats x24

Interlude:  Road Block merkins, x18

  • Clean and press x12
  • Roll over merkins x6 each of 4 CMU ends

Interlude:  Run to Springbrook fountain and back to give the CMU’s a break.  They only get a workout 4 or 5 times a month.

  • Dead lift x6 per arm
  • Overhead elbow extensions x12
  • Dips x24
  • Straight arm overhead lift x12
  • Upright rows x24
  • Burpee press x12

Interlude: At the base of Mt Crumpet count off by 2’s.  #1’s run up while #2’s farmer hold two CMU’s then switch. Next #1’s Bernie up while #2’s farmer hold two CMU’s then switch. Finally #1’s bear crawl up while #2’s farmer hold then switch.

  • Curls x24
  • CMU swing x12
  • Overhead press x12
  • Single arm row from lunge position x12 per side
  • Overhead squat press x12
  • Lunge to grinder with CMU

MARY:
Box cutters x20; Floor wipers x20: flutter kicks x15; BBS to cash out.

COUNT-OFF & NAME-O-RAMA
11 total PAX, no FNG’s
CIRCLE OF TRUST/BOM:

I have two friend that each contracted melanoma in their late 30’s.  24 years later cancer had returned.  In the case of Judy, it was lung cancer on her left side.  She has been battling it and other issues for the past 6 years.  Last November, Judy and her husband hosted a large gathering at their house to play Shanghai Rummy.  It lasted longer than perhaps it should and the next day found Judy in the hospital for several day with pneumonitis in her healthy right lung and that issue continues to persist.  One of the things that impressed me the most about her hospital stay was that she prayed more about who God would place in her path so she could be His vessel for the Gospel.  Judy is a fighter – she has to be – and the following are excepts from a letter she wrote a few weeks ago.
Happy Spring, family and friends! My winter quarantine, cold and gray, is just making the beauty of Spring an even greater joy to me. Walking around seeing little green leaves push up through barren mulch and flowers appear out of lifeless looking limbs just thrills me – creation (and Spring in particular) truly does reflect our Creator who is at His core the Redeemer and Restorer!
I will never look at nor take springtime for granted again.  Judy paints a beautiful picture of how God can renew even me just as all of His creation
And good news!… He continues to choose to restore my little body – scans a couple weeks ago showed no evidence of cancer and my lungs are slowly healing! We are so grateful. I do not need any oxygen support when sitting or piddling around, but need a little for activity and definitely need when exercising. Hopefully that need will continue to diminish, however I am thankful that my “jet pack” oxygen frees me to live life normally. 
My quarantine will end Easter weekend – so excited! However, I will continue to somewhat minimize health risks, as there is still inflammation in my compromised lungs (unfortunately, the pneumonitis scarred my healthy lung that had not been impaired by the three thoracotomies). But all that has come through a sovereign and good God’s hands – so I will rest in that reality. As C.S. Lewis says, “Heaven, once attained, will work backwards and turn even agony into glory.” My little trials are all being redeemed – as are yours.
Her “little trial”!!! And I get upset if I get stuck in traffic for a few minutes!  Really dwell a few minutes on that C.S. Lewis quote.
Our children and grandchildren are coming for Easter weekend, so it will be a most joyful coming out party!!! 
You are at the heart of my story with your prayers, love, and encouragement! I have been so richly blessed in every way!
I want to have the faith and peace that God has given Judy so I end with Phil 4:6-7.  In it Paul does not pray that we experience a life of ease, prosperity, wellness, or comfort.  His prayer is that we experience God’s peace on this temporary earthly journey.
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

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