F3 Knoxville

Tag: Swerve

Today

THE SCENE: 64 degrees F, 95% humidity, foggy, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead hand claps, tempo squats
THA-THANG:

AMRAP

Starting on the grinder perform 15 of each of the following with a CMU:

Thrusters, Floor Press, Russian Swings, Triceps Extensions, Curls,

Bent Rows, Lawn Mowers (each arm), Upright Rows

Run down the Greenway path to the left and stop at each of the 8 light poles leading to the street.  Perform the following 8 exercises at light poles 1 through 8:

5 Burpees, 10 Merkins, 15 WWII’s, 20 Dry Docks, 25 Box Cutters, 30 Iron Mikes (single count), 35 SSH’s (single count), 40 LBC’s

Run back up to the grinder and repeat until “Recover” is called.

MARY:
No time allotted for MARY.  There was enough ab work in the THA-THANG.
COUNT-OFF & NAME-O-RAMA
6 HIM’s
CIRCLE OF TRUST/BOM:
This is the day the Lord has made, let us rejoice and be glad in it. Too often we ignore these words of wisdom from Psalm 118.  We are too busy thinking about tomorrow and where we want to be.  Or we are too consumed wanting that next promotion.  God has put each and every one of us in this place at this moment.  It is our task to make the most of it.  It should be our expectation to do the best we can in the here and now. Do it today, and the future will be ready for us.  And we will be ready for the future.
MOLESKIN:
Prayers for Drifter and Caroline as they step out in faith on a new adventure, Hammy’s wife Julie as she continues to battle an infection she has had since June.
ANNOUNCEMENTS:
Be sure to read the latest edition of the newsletter from Judge Judy.

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fun on the Anvil

THE SCENE: mid 60’s, light rain, wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Windmills x 10

LBAC – Forwards and Backwards X 10

Run a short loop.
THA-THANG:
At the four corners of the grindstone, a cone was placed to indicate four stations.

  • Station 1 – 10 blockees.
  • Station 2 – 10 CMU Big Boys.
  • Station 3 – 10 Curls.
  • Station 4 – 10 Imperial Squat walkers (4ct).
  • After a station was completed, to get to the next one, the pax would run the short loop from the warm up, then overhead carry their CMU to the next spot.
  • After completion of the round, we added 10 reps to each exercise and continued. Rinse and repeat.

MARY:
LBC for time.
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:
Hebrews 12:5-7 – “And have you forgotten the exhortation that addresses you as sons? ‘My son, do not regard lightly the discipline of the Lord, nor be weary when reproved by him. For the Lord disciplines the one he loves, and chastises every son whom he receives.’ It is for discipline that you have to endure. God is treating you as sons.” I told the guys that this verse has been on my mind lightly because discipline is difficult. God wants to shape us through physical, spiritual, and mental fitness, but that requires a dedication on our part and a willingness to endure pain. It reminded me of a poem I read recently that I shared with the pax about God’s anvil.  It says:

“When God wants to drill a man
And thrill a man
And skill a man
When God wants to mold a man
To play the noblest part

When He yearns with all His heart
To create so great and bold a man
That all the world shall be amazed,
Watch His methods, watch His ways!
How He ruthlessly perfects
Whom He royally elects!

How He hammers him and hurts him
And with mighty blows converts him
Into shapes and forms of clay
Which only God can understand!

How He bends but never breaks
When his good He undertakes
How He uses whom He chooses
And with mighty power infuses him
With every act induces him
To try His splendor out!
God knows what He’s about.”

All of us can understand that God shapes us through difficulty, the problem is there are so many things that want to pull us off of God’s anvil.  At times, it’s a war within ourselves.  So stay on the anvil men, and when you are tempted to crawl off, jump back on it, because that is where God does His best work.

MOLESKIN:
Prayed for Walt since he is traveling from the death of his grandfather.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Simple Tennis Court Shuffle

THE SCENE: Mid 60s and it didn’t dump any rain on us!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, plank, side plank both sides, 10 merkins, plank, side plank both sides, 15 merkins, plank, side plank both sides, 20 merkins, then a warm-up lap around the parking lot
THA-THANG:
Bring a CMU to the tennis courts and leave it in one corner. 4 movements (one for each corner) with different ways to travers the sides. About 15 min per round

Round 1

  • Alpo at cmu corner
  • Sissy squats (modify if you have bad knees)
  • V ups
  • Merkins
  • Bear crawl short sides
  • Side shuffle long sides

Round 2

  • Overhead press at cmu
  • Monkey humpers (single count)
  • Big boy sit-ups
  • Dry Docks
  • Crab walk short sides
  • Karaoke long sides (also known as grape vine)

MARY:
20 flutter kicks, 20 hello dolly, ww2 cash out
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
From the song “Messiah” by Beautiful Eulogy

I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Whatever it is that gives that feeling that we can’t live without
The joys we try to get that only God can give we highly doubt
What allures and arouses the heart we can’t figure out
But it’s the quickest way to account for what we prize and are most proud about
These “gods” make promises but always lie to us
The kind of lies that says they’ll keep us safe and satisfy us
We blame the lies outside of us
But it’s the lie that lies inside that captures the depth of desires and false messiahs
We seek pleasure in anything, we overestimate everything
Endlessly trusting in empty entities
Secretly searching for anything in moments of blessing
While exiting edicts of Eden over our ecstasy
When a good God gives good gifts we generally tend to twist the list
And take the list of good gifts that God tends to give and make general “gods” out of gifts
I suppose what exposes the worship in most of us
Is a close look at most of our thoughts, fears, and emotions
No matter what I do
I can’t ever make it last
I just repeat my past
I’m so broken
So much I thought I knew
All the things that I pursued
I’m worse off than before
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
The saddest fact is that I search for satisfaction
As if I lack it when in fact I lack nothing
That’s the reason for my lackluster prayer life
And my lust for distractions, it’s so easy to see in hindsight
I must confess it’s the mess I acknowledge when I’m
Stalling on my responsibilities and don’t apologize, but make excuses
Like my physical exhaustion is a license for narcissism
And speaking recklessly without caution
I often wonder, why I’m so awkward in conversations
Wishing I could switch places, envious of others
But my envy is a reflex of my ignorance
‘Cause I don’t know the details of their daily existence
I just assume the weight I carry is the heaviest
But I’ve never been a heavweight
My legs get heavy when I wait
Hope deferred so I prefer the immediate
And exchange the true God for what seems more expedient
It’s meaningless
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Help us not be haste when it comes to temporal blessings
And always see them for what they’re actually meant to be
A mere extension of Your love and kindness
Extended to an undeserved humanity
Help us not see greater value in the gifts You give
And not become distracted from their intended desires
May we regard the world and all that is in it
As nothing compared to the satisfaction of knowing
Our Messiah

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 44

THE SCENE: Perfect.  62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
44 SSH IC

10 arm circles forward IC

10 arm circles backwards IC
THA-THANG:
Mosey Loop over troll bridge turn right and back to the grinder.

Four Stations at Grinder 20 yards apart – Perform 11 reps at each station then move to next exercise.  (I checked on my calculator.  4×11=44 for those that went to public school like me.  🙂 )

  • Merkins
  • Big Boy Sit Ups
  • Catalina Wine Mixers
  • Supermans
  • Jumping Squats
  • Side Straddle Hops (4 ct)
  • Carolina Dry Docks
  • Ankle Biters (4 ct)
  • Apollo Ohno (2 ct)
  • Monkey Humpers

Mosey the Loop, Rinse, and Repeat  (All made it to somewhere in the 2nd round when time expired.)

MARY:
Little Baby Crunches for 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
“Do Hard Things!”  I believe that I’m supposed to do hard things.  I was in some training for work this week, and it rubbed me the wrong way because the central point was to find ways to reduce, minimize, avoid stress in life.  The premise was that stress is a negative.  I believe stress is neutral.  It is neither good or bad.  It is my reaction to stress that can be good or bad.  You come to F3 and apply stress to your body.  The body reacts and gets a little stronger.  There is a value in stress and doing hard things.  I know someone whose spent the last 20 years retired and avoiding stress.  From my point of view, it does not look like a very fulfilling life.  Maybe it’s not even a physical thing.  Maybe you need to have a tough conversation with someone.  That’s hard, but there is value in it.  Maybe you don’t feel right about your relationship with God or a higher power, if you prefer.  It can be hard to find the courage to talk with someone who seems to have that good relationship.  Do hard things.  James 1:2-5
ANNOUNCEMENTS:
Good luck to all Hardship Hill participants.