F3 Knoxville

Tag: Swerve

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.

Dora Mod

THE SCENE: Spring is in the air, beanies came off, ESPY did a SpiderMan from the building roof
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, side lunges, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Bent over rows x50
  • Burpees x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Curls for a minute, Big Boy Sit-Ups for time

COUNT-OFF & NAME-O-RAMA
KY, RadioShack, Webelo, Scoutmaster, Espy, Swerve, Rep Sleepy, Grouch

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He should us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!