F3 Knoxville

Tag: Sty

Things to think on

THE SCENE: Cold and spitting snow. Here to help me celebrate 36 years!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH, 9 Moroccan night club, 9 Peter Parkers, 9 Parker Peters, 9 J-Los
THA-THANG:
Indian run to the Sophomore. At the Sophomore, we did a couple of sets of 4 corners.

1st Set

  • 36 Merkins, Bernie Sanders up
  • 36 Squats
  • 36 Imperial walkers
  • 9 Burpees

2nd Set

  • 20 Peter Parkers with merkin, Bernie Sanders up the hill
  • 20 Lunges
  • 20 Heels to Heaven
  • 20, 2-ct Mountain climbers

Begin to indian run back towards the shovel flag but pass it up and go up the hill to the Maple Street parking lot.

  • 20 Diamond merkins, bear crawl to the next corner
  • 20 Squats, sprint to next corner
  • 20 J-Los (2-ct), lunge walk to next corner
  • 20 werkins
  • 10 burpees broad jumps towards the starting corner
    MARY:
    Ring of fire Merkins. Go around the circle while holding plank and each PAX does 1 merkin. Increase count until 4. 15 Freddie Mercury, protractor
    COUNT-OFF & NAME-O-RAMA
    10 PAX helped me celebrate 36 years.
    CIRCLE OF TRUST/BOM:
    “Rejoice in the Lord always; again I will say, rejoice! Let your gentle spirit be known to all men. The Lord is near. Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. “
  • Philippians 4:4‭-‬9 NASB

YHC has heard this passage or a portion of it a few times in the past days. I thought it was worth sharing this morning given the state of the world. It is always encouraging to think of the good things in life and, more importantly, the life to come when times are tough.
MOLESKIN:
Welcome Mr. Slate to Knoxville from Lexington.
ANNOUNCEMENTS:
CSAUP coming up at Asylum January 30.

Press On Toward The Goal

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry picker, rocking chair, ‘merkins
THA-THANG:
Mohammed Ali, when asked how many reps he could do of an exercise, he said he had no idea – he doesn’t really count. He just goes until he is exhausted and then does an additional set. We didn’t do that…but we did a mini version!

  • Mosey to small rock pile.
  • Shoulder as many as possible your own for 1 min (front raises, lateral, overhead clap) followed by 5 reps together each time.
  • Mosey to coupon pile (with drop 2x burpee / 2 lines)
  • Coupon pile exercises (Each is max out for 1 minute and then do 5x together)
      • (merkins, coupon press, overhead and/or skull crushers)
      • Rows, bicep
      • Squats, calf raises
  • Between each major muscle group: Mosey to hill and Bear crawl up hill w/1 burpee @ top
  • Mosey to flag with 2x burpee drop off lines again

MARY: no time…finished @ 6:15

COUNT-OFF & NAME-O-RAMA
17 present: Guardrail, Erector, 5K, Booster, Wheelchair, Butter Knife, Dart Gun, Footsie, Wanderer, Sty, Gump, Commission, Pool Boy, sos, Mailbox, Spotter, hound dog
CIRCLE OF TRUST/BOM:

Philippians 3:13-14, “Brothers and sisters, I do not regard myself as having taken hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Janus, the Roman God for which January was named, had two faces: one looked forward to the new year and one looked backward to the past year. This morning I related that I am not big on resolutions because most people give up on them by “ditch day,” January 17th. Nevertheless, I do believe in the power of goals. After all, if you aim at nothing, you’ll hit it every time!

Personal confession: even though I lost about 45 pounds over the last couple years, I put back 10 -15 this year off of a sweet tooth and lazy habits. I hit F3 3x week, but as they say, “you can’t outrun your fork.” How does the weight come back on like that? Slowly…1 pound at a time!

So we have to be diligent. And like physical weight, we might be carrying a few extra spiritual pounds into 2021 too. Ghandi said that the chains of habit are too light to be felt until they are too strong to be broken. Bad habits come on slowly, day by day. We might have a secret sin or a burden we aren’t willing to unload. How do we overcome? Do what we can, give ourselves over completely, and hand more of our lives over to God each day.

They say that elephants are trained by securing their leg against something strong enough when they are young so that when they are old they remember that they cannot break free. Then, a mere rope and tiny tent peg in the ground is enough to keep them in place. We must break free of the thought that we can do ONLY 20 or 30 or 50 reps. By maxing out in a minute and then “adding 5,” we learned we are capable of more than we thought…or at least I did!

Thanks for letting me lead again…and hope you’re sore tomorrow…’cause I already can’t lift my arms 🙂

Stay’n Warm in the Gloom

THE SCENE: 30F and Balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers
  • left over right
  • right over left
  • upward/downward facing dog
  • imperial walker
  • tempo squat

THA-THANG:
Partner up into groups of 2 partners A and B.
A does 10 burpees, B does 20 squats
After completing the first set, switch exercises and decrease by 1/2 count respectively (9 burpees and 18 squats). Continue decreasing and switching to 1 burpee and 2 squats
Take a lap (about 250m)
Repeat the process with:
——-
10 Gas Pumps
20 SSH
Take a lap
——
20 step ups
20 mountain climbers
Take a lap
——
20 BBS
10 Merkins
Take a lap

Start over at the top and repeat until time is up.

MARY:
Arrive back at flag exactly on time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 11:28-30 ESV
Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.

This is maybe the only place in scripture where Jesus reveals his heart. What he is all about at his core. What does he choose to share to his disciples?

Gentle – He is not harsh or demanding. Not requiring perfection but welcoming, inviting and gentle. He wants us to come to him.

Lowly – He does not share about his holiness, power, perfection, omnipotence. He doesn’t want us to see he is exalted, dignified, austere, proud. He is accessible and near us. Not far off or removed. He is lowly.

This is encouraging to me because I must come back to Jesus again and again. After failures, after rebellion or just wandering off. He is always ready for us to turn back to him. Always inviting and welcoming.

This is challenging to me because it’s not how I treat others so many times. I’m not gentle but harsh or short tempered and impatient.

To be better we must continually turn back to Jesus.

“Come to me, … and learn from me, for I am gentle and lowly in heart”
–  Jesus

ANNOUNCEMENTS:

F3 10 Year anniversary delayed until October 2021. https://f3nation.com/f310year-update/

Outsourced faith

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Imperial walker, 10 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry picker
THA-THANG:
Assemble at the nearest corner. The four corners of the combined parking lots where the cars are and the shovel flag were used for our four workout stations. Spread out as needed between two corners and start the work: 10 4 x 4’s.

Mosey to JUCOmanjaro. We used the white marks as stopping points for exercises. The following exercises were performed at the stops, one per stop. Repeat list to the top.

  • 5 Prison cell merkins burpees (see exicon) (1st stop)
  • 20 Merkins (2nd stop)
  • 20 squats (3rd stop)
  • 20 flutter kicks (4th stop)
  • Repeat once and then mosey to the top

At the top, do another round of the exercises until the 6 gets in. Mosey back down stopping at various places on the way down. We did 10 burpees and 20 diamond merkins. On to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 crushed it this morning!
CIRCLE OF TRUST/BOM:
I would venture to guess that most of the PAX attend worship services at a local church on at least a semi-regular basis. How many of that same group study the Bible daily on their own? How many serve others regularly? How many teach others the Word of God?

My M and I have had discussions in the past about the danger of outsourcing our faith. Do we rely on the leadership of the church to perform all the work? Do we rely on them to do all of the Bible studying? What about serving those in need? Unfortunately, YHC fully admits to this happening a lot in our house. I don’t spend time in the Word as I should and I don’t serve God the way I should around the community.

This is something that I am working on. If you have the same struggle, I encourage you to work on it and reach out for help. Help those around you to be accountable as well.
MOLESKIN:
Had to audible the workout. When we finished the 4×4’s, we were supposed to repeat the four corners with Prison Cell Merkin Burpees, but YHC quickly realized that we would not even close to have the time for them. My gift to all of the JUCO PAX today.
ANNOUNCEMENTS:
Boys and Girls club workout Wednesday. Two Rivers church service opportunity this weekend.

THE LONG HILL TO HIGH STANDARDS

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails:  5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back).  Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus.  At the bottom we did an assortment of exercises.  Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well.  Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A