F3 Knoxville

Tag: Stitch

Bear One Another’s Burdens

THE SCENE: a crisp 50 degrees at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 MOUNTAIN CLIMBERS, 10 TEMPO MERKINS, 15 MOROCCAN NIGHT CLUB, 10 HARRY ROCKETTES, 10 WINDMILL
THA-THANG:
Mosey to the Sophomore. Starting at the first corner:

  • 25 LBCs
  • Run up the hill to the pull-up bars
  • 5 toes to bars, leg lifts, or knee lifts
  • Run back around the corner and continue to the next corner of the building
  • 15 heels to Heaven
  • Continue to the next corner
  • 10 side crunches each side
  • Back to start and repeat 1 more time

Mosey to the coupon pile and grab your favorite:

  • 20 OHP
  • 20 tricep extensions
  • Run up the steps
  • 5 or more pull-ups
  • 20 merkins
  • Run back down and repeat once more

Mosey to the grassy hill:

  • 20 squats at the bottom
  • Up the hill and do 10 burpees
  • Repeat twice more

MARY:
15 flutter kicks IC, Protractor
COUNT-OFF & NAME-O-RAMA
7 got better!
CIRCLE OF TRUST/BOM:
Bear one another’s burdens, and thereby fulfill the law of Christ. – Galatians 6:2 NASB1995

Therefore encourage one another and build up one another, just as you also are doing. – 1 Thessalonians 5:11 NASB1995

Trying to shoulder our burdens all by ourselves is really difficult. We are called to bear one another’s burdens and build each other. That means that when we have burdens too heavy to bear, we have to be willing to share them with our trusted brothers. I know this can be very difficult for us men who want to generally hold in our emotions and our challenges. We typically think that it shows weakness to ask for help. Fact is…we need it.

“Come to Me, all who are weary and heavy-laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and humble in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” – Matthew 11:28‭-‬30 NASB1995

We can find our ultimate (eternal) rest in Jesus.

MOLESKIN:
YHC always over plans workouts but was pleasantly surprised how much we got done. Well done gents!
ANNOUNCEMENTS:
One week until CSAUP!

Penalty Ball

THE SCENE: 52° Pouring Rain, a little lightening at the end cutting it short
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Soccer ball Indian run (it’s not a thing, we made it up)  Dribble the soccer ball around the outer circle.  If it hit the curb 5 Burpees for all.  After you get the ball to the front of the line drop off with the leader and then he takes over.

Grabbed a CMU and carried it to the dark wet soccer field.

Stitch gets credit for this work out:

Make the shot on goal: 4 Burpees, 10 Merkins, 10 Curls, 10 Overhead press

Miss the shot on Goal: Double it.

Further goal, Just 2 burpees, but if you miss 10.  Still 10 (or 20) Merkins, Curls and OHP.

MARY:
Ran for cover, where we did LBC, Kick throughs, Hello Dolly, Imperial Walkers, Slow BBS spine bounce up things (Needs a name), High Hello Dolly, a few other things and ended with Supermans.
CIRCLE OF TRUST/BOM:
Yesterday was Resurrection Sunday.  That is all about New life.  Eternal life.  And Eternal life doesn’t start when we die.  It starts when we see life for what it is and live with Him.

Consider the most memorized verse: John 3:16  “For God so loved the world that he gave his only begotten son so that whoever believes in Him will not perish but have eternal life“.  There are so many other verses- just search “eternal life” in YouVersion or another bible app and you’ll see the Abundant life Jesus talks about in John 10:10 is from Him.

So my challenge to you this week is to share some scripture with someone this week.  Maybe (hopefully) it’s in a slack channel.  Share some scripture with you kids and wife.  Share some scripture with a friend by text.  Maybe a neighbor needs to hear it.   God’s Word will not return void.  It gives life.  Share it.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 7.  Get registered.  it’s going to be a blast.  9pm-midnight.

IT’S RAINING FNGs

THE SCENE: A tad humid but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF (x20), LBACB (x20), OHC (x20), Windmills (x10), Tempo Squats (x10), Tempo Merkin (x10) (All IC)
THA-THANG:
Mosey to large parking lot. Traverse entire parking lot by Bear Crawl and/or Walking Lunge, rotating at each parking stall.

Partner Up for a Partner Set of 100 Merkins – Both Partners in plank for entire set.  One partner performs 10 Merkins while other planks, rotating until 100 reps is reached.

Mosey to inner courtyard brick wall.  Two Rounds of Aiken Legs: (20 Squats, 20 Wall Jumps, 20 Lunges, 20 Iron Mikes)

Mosey to Coupon Pile – 30 Curls, 30 Tricep Extensions, 20 Curls, 20 Tricep Extensions……conclude with 10 Blockees

MARY:
Flutters (x15), Pickle Pounders (x15), LBCs (x20), Plank for 45 sec
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Micah 7:18 – God is eager to forgive.  We should imitate Him in this regard.
MOLESKIN:
4 FNGs
ANNOUNCEMENTS:
Praise for Butter-knife’s Wife and her new job.

Walking with Noah

THE SCENE: Beautiful Saturday morning. a bit moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Tempo merkins, tempo squats, mountain climbers
THA-THANG:
Mosey to the big field to do some animal walks:

  • Animal walks
    • Bear Crawl
    • Frog Hop
    • Worm (low crawl)
    • Gorilla
    • Kangaroo
    • Crab
    • Rabbit (zig zag)
    • Human (Sprint)

Mosey over to the pool building and snake ourselves around on the tile.
Then mosey to the playground:

  • Playground
    • Climb and slide
    • Hang
    • Climb and slide

Mosey on down to the amphitheater to work on our letters.

  • Amphitheater
    • Roll down the hill
    • Climb on the stage
    • Start the alphabet
    • As desired, jump off the stage, run up the hill and repeat
      • Start the alphabet where you left off

Mosey back to the pool area for some wall-ups, then snake, bear style.
Mosey over to the peace bell for dealer’s choice and ring the bell

COUNT-OFF & NAME-O-RAMA
In addition to the PAX, 2.0s were batman, raptor, nerf, buttercup, go-kart, ice cream, the diseased one, stiff arm, and FNG Simone.
CIRCLE OF TRUST/BOM:
Why did God flood the earth, destroying every living thing except for Noah and his family? Because he regretted making man because every inclination of man’s heart is evil.
MOLESKIN:
2.0s were much more resistant to getting dirty than I expected!

Building Relationships

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS: