F3 Knoxville

Tag: Stripped

Don’t Look Back In Anger (I Heard You Say)

THE SCENE: Warm, humid, no rain, lots of mayflies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 (4 ct)

Burpees x 3

THA-THANG:
Mosey to flag pole

Do these exercises, 43 reps each

Box jumps

Dips

Decline Merkins

Big boy sit-ups

Squats

CDDs

LBCs

Then, bear crawl to south gate of the loop and run around the loop back to the flag pole

Drop the top exercise and do the others and repeat the bear-crawl/running lap

Rinse and repeat until complete or out of time (we ran out of time)

Mosey back to the AO

MARY:
We only had about a minute or so for Mary, so we held planks until time.
COUNT-OFF & NAME-O-RAMA
10 total PAX
CIRCLE OF TRUST/BOM:

Subset of divisiveness (which I talked about at the Asylum on Saturday) is cancel culture.

Cancel culture is contrary to Christian beliefs and the lessons that the Bible teaches.

It is also against the old adage that we teach our kids – your mistakes do not define you, and this one from church – love the sinner, not the sin.

The Bible is full of examples of how a person is not defined by his worst traits, deeds, or words, but here is one.  Saul was not a good man – he persecuted Christians among other things.  Jesus blinds him, converts him, and turns Saul into Paul, who was a great man.  Paul did a lot of good work, is a pillar of Christianity, and is traditionally attributed with writing 13 of the 27 books of the New Testament.

Where would Christianity be without Paul?

In today’s cancel climate, Paul would be canceled because of Saul and with him a lot of the New Testament.  Let that sink in.

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”  Ephesians 4:32

My favorite band is Oasis, who had a song titled “Don’t Look Back in Anger.”  That’s good advice from a band that was drunk and high for most of the 90s.  No need to cancel good music because of bad behavior.  Otherwise, we would not have any good music.

MOLESKIN:
Prayers for Training Wheels and his son traveling out west (look out for Title IX), Mrs. Lillydipper, and Mrs. Choir Boy
ANNOUNCEMENTS:
Mend House clothing drive, La-Z-Boy celebrity Q on Wednesday

11s for Days

THE SCENE: Toasty Warm, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Baby Arm Circles IC | Tempo Squats IC

THA-THANG:

Simple Q today: a pair of 11s.

  • 10 Merkins at top. | 1 Squat Jump at splash pad.
  • 10 BBS at crosswalk | 1 Dip at splash pad

MARY:

  • Pickle Pounders | LBCs IC
  • Flutter Kicks IC | Freddie Mercurys IC
  • Hello Dolly IC | Peter Parker

STRETCHES:

  • Butterfly | Hamstring 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

ISI. Two questions: Who is sharpening you? Who are you sharpening? If you don’t have an answer to one of those, it’s time to be more intentional about relationships.

MOLESKIN & ANNOUNCEMENTS:

Show up Monday for a Choir Boy birthday Q

What a Bear

THE SCENE: 70ish° , 90ish% humidity. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • SSH IC
  • Rockettes IC
  • Grady Corns IC

THA-THANG:

Mosey to tennis court. Descending four corners. Do 10 each of four exercises, one in each corner. Run the long sides, bear crawl the short. After each lap, drop the rep count by one. Exercises were:

  • Burpees
  • Merkins
  • Squat Jumps
  • Box Cutters

MARY:

  • Pickle Pounders IC
  • LBCs IC
  • Hello Dolly IC
  • Cobra Kai OYO

STRETCHES:

  • Butterfly
  • Hamstring
  • Overhead tricep stretch

COUNT-OFF & NAME-O-RAMA

Nine PAX

CIRCLE OF TRUST/BOM:

I recently asked my 5yo “What’s your favorite Bible story we’ve read recently?”

”Day one.”

”What’d you like about that?”

”Well, it was dark and then God said let there be light and there was & that’s pretty amazing.”

This was a good reminder to me that amazing encounters and experiences are all around, I just don’t always pay attention.

MOLESKIN & ANNOUNCEMENTS:

CSAUP at Dog#
MealTrain

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Oh my Quad! or What the Quad? Take your pick

THE SCENE: 70 degrees with 95% humidity
F3 WELCOME & DISCLAIMER : Standard welcome with COVID recommendations
WARM-O-RAMA:
SSH x 20 IC, Tempo Squat X 10 IC, LB Arm Circles x 10 IC both directions, This ‘n That, 20 High Knees x 2 Count OYO

THA-THANG:
Mosey to bottom of AO parking lot for Bearicides. PAX does Bear Crawl to first parking spot line and sprint back to start. Rinse & Repeat for all lines (9 or 10 I think). Hold Plank until 6 finishes.

Mosey to Flag Pole for 11’s with Jump Squats and Dips as exercises. (Used benches for dips)

Mosey by way of winding past Out Houses up to Splash Pad for Lungicides. PAX does lunges to first parking spot line and sprint back to start. Rinse & Repeat for all lines (15 or 16 I think). Hold Plank until 6 finishes.

Mosey around Splash Pad to Picnic side for 11’s with BBS and Merkins as exercises.

Mosey by way of winding past Out Houses back down to Tennis Courts. PAX held Wall Sit & Plank to failure.

MARY:
Only had about 30 seconds left so we did Flutter Kicks x 20 IC 4 Count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today’s workout was about the value of making Trade-offs in life. We all have opportunities to make a change and need to know when to do so. Recently I had a Trade-off given to me when I unexpectedly lost my job. This caused me to evaluate my life and recognize the things that have kept me from reaching my potential and to see where I need to make some additional Trade-offs. I reminded the PAX of what they may have felt while doing the workout today. At first during the Bearicides it may not have seemed like a big deal to trade the crawl for the sprint, but on the longer crawls they were happy to get to stop and sprint back. The same was true later on with the Lungicides and that part of the workout was also a lot like the mundane monotony of life that we get used to and do it at the same pace as those around us. Even the 11’s brought Trade-offs that appeared to be good, but sometimes making a change for the sake of a change can wear you out. So the idea is to know and understand when we need to make Trade-offs and what are good Trade-offs to make. The perfect example of a great Trade-off is how these HIMs trade the early morning sleep to be in the Gloom with the PAX to grow and get better! What a way to start the day! The challenge this week is to evaluate your life and see if and/or where you can make some Trade-offs that will allow you to reach your potential.
MOLESKIN:
Pray for Sargent Slaughter’s wife’s family. They lost Grandfather and need wisdom for taking care of Grandmother with Dementia. Also, pray for my wife as she had a strange Vertigo incident yesterday.
ANNOUNCEMENTS:
CSAUP July 18th at the Dog Pound. Reminder about Saturday morning workouts at the Truck Stop.