F3 Knoxville

Tag: Stripped

Friday Morning @ The Equalizer 8/6/21 – Earn The Weekend

THE SCENE: Magnificent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Twisters, Side Straddle Hops, Touch your Toes (20 count), Baby Arm Circles front/back, Rockettes, Mosey to the Pavilon where a surprise awaited
THA-THANG:
Tomato Tabata – 40 work, 20 rest, 1:30 travel and recover

  • Complete 2 rounds of “A” and then 2 rounds of “B”
  • 1:30 travel and recovery – after each round travel to Stonehenge to complete 1 Body-Builder before returning to your CMU
  • A
    • Goblet Squats
    • Rocky Balboas
    • Blockees
    • Rows
    • Over the Top Merkins
    • Starfish Plank
  • B
    • Iron Mikes
    • Curls (21s)
    • Chest Press
    • Lateral Hops (over CMU)
    • Big Baby Crunches (LBC’s with CMU raised over chest)
    • Starfish Plank

MARY:
– Jogging tour of the Southwest side of the park

– 5 burpees at the Flagpole

– Indian run back to the AO
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
You don’t have to travel or gain to earn rest in God

1 Timothy 1:15-16: Christ Jesus came into the world to save sinners – of whom I [Paul] am the worst.  But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his unlimited patience as an example for those who would believe on him and receive eternal life.
MOLESKIN:
Paul was a really bad dude.  He hated Christians and and enjoyed killing them / watching them be killed for sport.  In the very midst of that, on a trip to Damascus to participate in more persecution, God met him.  God doesn’t need for us to achieve a certain status or clean up our act before he’ll meet us.  He seeks after us constantly and desires to meet us exactly where we are so that his grace and mercy can be put on display, and so our faith in him can grow more abundant.  You can’t earn it, so don’t allow your ego let you think that you need to put forth more effort before you call on him.
ANNOUNCEMENTS:
Congrats to Sprinkles on the announcement of his wife’s pregnancy!

Big shout out to the servant leaders among this group for their support of Blindside and his teachers at Kelly Academy

Last day to sign up and secure your customized swag for CSAUP

Last day to sign up for Dad Camp

Wax Job has another 2nd F opportunity August 13-15.  Message him for details’

Be on the lookout for forthcoming info about this year’s Hardship Hill being held on October 2

Wednesday Morning @ The Equalizer 8/4/21 – High Places

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes (20 count), Tempo Squats – sumo stance and hold at the bottom, Windmills, This & That, Calf/Achilles stretch (20 count each side), Mosey to the rock pile

THA-THANG:

Complete the following in order:

  • A: 3 times through this cycle before moving to B
    • A1: deadlift to straight arm overhead raise (10)
    • A2: Rocky Balboa – toe tapping your rock (10)
    • A3: American Hammers (10)
  • B: 2 times through this cycle before moving to C
    • B1: Wood Splitters (side to side overhead raise) (20)
    • B2: Reverse Lunge, straight arm extension with rock, and twist (10)
    • B3: WW1 sit-ups – place rock between legs on first up, retrieve rock on second up.  Count rep when rock is retrieved (10)
  • C: 2-4-6-8-10-12 – complete 2 reps of each exercise, then 4, then 6, and so on to 12 before moving to D
    • C1: Halos – pull rock from left hip to right should, around back of head to left shoulder, and lower to right hip, then reverse
    • C2: Goblet Squat
    • C3: Mountain Climbers
  • D: 1 time before moving back to A
    • D1: karaoke run to midfield
    • D2: switch stance and continue karaoke to other side of field
    • D3: sprint back to your rock and start back on A

Time was called at 6:03 for all PAX to return their rocks to the pile and mosey to the Flagpole for 8 minute abs.

MARY:
Completed a run around the tennis court in 40 seconds to round out 1 mile of running for the morning
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Word on King Hezekiah and how to deal with aspects of our lives that are distracting us from a committed relationship with God.

2 Kings 18:3-7 – [Hezekiah] did what was right in the eyes of the Lord, just as his father David had done.  He removed the high places, smashed the sacred stones, and cut down the Asherah poles.  He broke into pieces the bronze snake Moses had made, for up to that time the Israelites had been burning incense to it.  Hezekiah trusted in the Lord, the God of Israel.  There was no one like him among all the kings of Judah, either before him or after him.  He held fast to the Lord and did not cease to follow him; he kept the commands the Lord had given Moses.  And the Lord was with him…

MOLESKIN:

God wants a relationship and sometimes we’re unwilling to commit because of certain aspects of our lives that we’re afraid of being asked to let go of.  Remove your high places and smash your sacred stones.  God’s rewards will far outweigh what you’ll leave behind.

Monday AM @ The Equalizer – 8/2/21

THE SCENE: pleasantly a few degrees cooler than normal with a clear sky
F3 WELCOME & DISCLAIMER

Brother Ribbed has authorized the use of mouth to mouth resuscitation in response to any and all emergencies

WARM-O-RAMA:
Twisters; Cherry Pickers (hold the last one and walk hands from center, to right, and then to left before raising back up); baby arm circles front and back; Michael Phelps / This & That; Rockettes; Motivators; Mosey to the Playground

THA-THANG:

EV1 – PAX broken up into 2 groups.  The first group repeated a combination of shoulder taps and alternating single leg lifts while the second group ran to the Flagpole to complete 10 body builders.  Each group completed 2 sets of each exercise and then moved to the Bathhouse for EV2.

EV2 – One group completed AMRAP on “Hanging Imperials” (hang from pullup bar while alternating front knee raises) while the other group ran to the Pavilon picnic tables for 10 Derkins.  Each group completed 3 sets of each exercise and then moved to the Picnic for EV3

EV3 – One group held an elbow plank while the other group ran around Stonehenge and back.  PAX were reminded to push the running pace to relieve those who were holding planks, and in turn to hold the planks out of respect for those who were pushing the pace for them.  Each group completed 4 sets of each exercise and moved to the Rock Pile for EV4

EV4 – Rock PT – PAX were encouraged to select a heavy rock, and complete 2 sets of each of the following: bicep 21’s (7 low to mid, 7 mid to high, 7 full), triceps extensions, and lying chest press.  Moved back to AO once complete.

MARY:
Held squat for 45 seconds
COUNT-OFF & NAME-O-RAMA
8 men
CIRCLE OF TRUST/BOM:
Ephesians 2:19-22 – Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.  In him the whole building is joined together and rises to become a holy temple in the Lord.  And in him you too are being built together to become a dwelling in which God lives by his spirit.

God is constantly pursuing us in an effort to draw nearer, and for the purpose of building us into the version of ourselves that is most useful to his kingdom.  Recognize that you are where you are, and with who you are with for a reason.  Take time to pray, read, and listen so that God can guide you to where he wants you to be and know that where God guides God provides.
MOLESKIN:
Ephesians 2:19-22
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill all coming up

Need to see some new faces and reach out to connect with some older ones who haven’t been around

2.0 Workout

THE SCENE: Beautiful day could not ask for better weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata warm up: 4 rounds 30 seconds on 30 seconds off.

  • Squats
  • Merkins
  • BBS
  • SSH

THA-THANG:
Thang 1:

Relay Race

Split PAX and 2.0s into even teams. Give each team an equal number of bricks. put at opposite ends of the court. Each team must do 5 reps of the following expereices befoe they run across and steal bricks. First team with each team emmeber to complete the exercices and has the most bricks wins.

  • SSH
  • Merkins
  • Gas Pumps

Thang 2

Tug of War.

We did two rounds of 2.0 v 2.0 round. Winner had 1/2 age burpees, not winners had to bearcrawl up and back for set distance. All HIM’s did the reward with their 2.0

HIM v HIM- one round. Same penalty for winner and loser but 10 burpees and bear crawl the same

Dad’s + 2.0 V Dad’s + 2.0

This was a lot of fun! The 2.0’s really enjoyed getting to compete with their dads.

Thang 3

2.0’s v Dads race- end to end of grindstone

Dads Berrine, 2.0’s run.

The 2.0’s gave the dads everything we could take and beat the dads. They had some real burners!

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Espy left everyone with a great message. Life is full of challenges, even when things look scary or hard, if your not afraid of them and work hard and are dedicated you can be successful.
MOLESKIN:
ANNOUNCEMENTS:
We look forward to the next 2.0 work out to come next month.

An Even Rad-er Ladder

THE SCENE: 70 & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby Arm Circles IC | Grady Corns IC
  • Windmills IC | SSH IC
  • Short Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats
  • Lunge toward splash Pad

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take a lap, and drop the top one. Do 11 exercises, take a lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Diamond merkins
  • 8 — Squats
  • 7— CDD
  • 6 — WWI Sit-Up
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee

MARY:

  • Brief Fellowship Mosey & then a full mosey to beat the clock

COUNT-OFF & NAME-O-RAMA

7 PAX

CIRCLE OF TRUST/BOM:

“Jesus Christ is the same yesterday, today, and forever.” ‭‭Hebrews‬ ‭13:8‬ ‭

We can count on Jesus. He’s not fickle, he’s not unsteady. His love is unwavering. And the Grace available to us because of his sacrifice is enough for anything we can throw at him.

As a parent, as a husband, as a leader, that’s a characteristic that I want to emulate. I want to be a steady leader, an unwavering husband, and the type of father that my boys can always count on.