F3 Knoxville

Tag: Tailhook

Counting the Cost of Not Fartsacking

THE SCENE: Mid 60’s – nice weather for August
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:
Wrist & neck roll (courtesy of Caveman)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle rotation
Flamingo (SLRDL)
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the football field end zone (scratch that – mosey to the Cheatsheet parking lot as the football field was locked)

Pool Boy 11’s variation –
Tennessee Rocking Chair – Side Lunge, switch halfway
Drinking Bird / Flamingos
When you’re done run a lap – the 6 will go the opposite way and turn everyone around getting us back to the end zone (or bleachers). Crawl Space completed 1 lap. The rest of us recovered.

Next part totally skipped because the track was locked (we didn’t have enough time anyway haha)

Bleacher Falling Indian Run – every other bleacher someone stops at and does the following exercises
Incline Merkins going up
Squats going down
At the bottom the first pax down announce a core exercise for everyone to single file and do 15 reps of. Complete for all bleachers or until the Q calls recover.

Mosey Falling Indian Run to the CMU pile – do drinking birds aka Flamingos on the way until the back of the line reaches you. Really try to stretch those hamstrings.

2 CMUs – complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks or a core exercise called by the PAX

First PAX finished calls it or the Q may call it.

MARY:
Fellowship mosey to the Shovel Flag. Dealer’s choice for 2 PAX then finished 15 seconds early.

COUNT-OFF & NAME-O-RAMA
7 PAX!

CIRCLE OF TRUST/BOM:
Completing what you started. God starts what He finishes. Jesus wasn’t plan B. He has a time for everything and a place for you and me to fit in. Today we are here on a Wednesday. Everything is perfect in time. I’m praying about what to do with my time. I have a PE exam to study, friendships to pursue, a church to serve, a job to work, and lots more…

But the real test is do we trust God for what he calls us to do when we feel like He will not complete it for us or that we have to hold on to have him complete that in us? A passage where Jesus challenges us to count the cost and the time for things in order to complete it – Luke 15:25-33:

25 Now great crowds accompanied him, and he turned and said to them, 26 “If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. 27 Whoever does not bear his own cross and come after me cannot be my disciple. 28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? 29 Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, 30 saying, ‘This man began to build and was not able to finish.’ 31 Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? 32 And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. 33 So therefore, any one of you who does not renounce all that he has cannot be my disciple.

Jesus challenges us to make sure we know what the cost of something is – a house, a marriage, a new job, staying at your old job, a lawsuit, everything- we must count it! Anybody know what TINSTAAFL means? There Is No Such Thing As A Free Lunch. God counted the cost when He sent Christ in a twofold way:

Romans 8:31-32 – 31 What then shall we say to these things? If God is for us, who can be[i] against us? 32 He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things?

Philippians 1:6 –6 And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

So today, where are you counting (or not counting) the cost? Are you grateful for the cost the Father gave of Christ’s blood? If not, pause and reflect.

MOLESKIN:
Signing up to Q makes you not fartsack as much. Cost counted. Pride humbled. More workouts attended.

ANNOUNCEMENTS:
IPC sign-up in Slack on Tuesdays at Shamrock. Also Yoga on Thursdays by Tailhook – see Slack as well.

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

Shamrock – ABC easy as 123

THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check 
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers x5

Stretching – Quads and back 

Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee) 

THA-THANG:

Mosey to Fox Lonas then back to the flag. 

A-B-C  easy as 1-2-3:  

 At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri)  then walk backwards up the grassy hill. 

A – Air Squat – 10

B – Big Boys – 10

C – Crabettes- 10 

Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds. 

Mosey over to some tall curbs

8-8-42 – My Dad’s 80th birthday today so in honor of him we did: 

8 – 4-count tricep dips in cadence 

8 – decline merkins 

42 – Calf raises 

Mosey to the river rock. Grab two 2-5 pound rocks. 

10 IC – Butterfly, then hold on the 10 for 10 seconds

10 IC – behind your back flutter with rocks – then hold for 10 seconds 

Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10. 

We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds. 

Round 4 we did 20 reps with 10 second holds. 

Mosey to the next parking lot. 

We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want. 

 

MARY:

dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders. 

COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:

I may not know what the day may bring, but I know who brings the day. 

Job 38

3 Brace yourself like a man;
I will question you,
and you shall answer me.

4 

“Where were you when I laid the earth’s foundation?
Tell me, if you understand.

5 

Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?

6 

On what were its footings set,
or who laid its cornerstone—

7 

while the morning stars sang together
and all the angels[a] shouted for joy?

We often do our best to control our day and we think we know what is best for us. 

Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.

MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.

Shamrock – Rejoice and Mourn

THE SCENE: 68F muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

50 Calf Raises 

5 Merkins

THA-THANG:

Mosey to River rocks

Grab 2 small rocks

Tabata 30 seconds on / 10 second break

  • Butterflies 
  • Flutter kicks 

– Three rounds each

  • Rocky Arm Circles
  • LBCs
  • Three rounds each

Mosey to CMU

More Tabata 30 seconds on / 10 second break

*Curls

*Windshield wipers

  • Three rounds each

*Bench Press

*Rocky Balboa

– Three rounds each

  • Alternating CMU Merkins
  • scissor kicks

– Three rounds each

Return CMUs and head to the ditch

Run down one side up the other, mosey to the start and do it again. We did this 5 times. 

Mosey back to AO flag

MARY:
Calf raises

COUNT-OFF & NAME-O-RAMA
Mermaid, Curveball, Dumpster Dive, Trolley, Pickle Lock, Fabio, Titan, Sparkles, Tailhook, Anchorman,
CIRCLE OF TRUST/BOM:

Romans 12:15

15 Rejoice with those who rejoice; mourn with those who mourn.

I was reading this chapter last week and I really like this short and simple verse. It’s so to the point about how to walk life with people around us. 

If we can set our own selfishness aside for a few minutes each day we could jump in to mourn with those who mourn. 

I think of my daughter who gets pretty emotional about “little things”, but those little things really matter to her and I should mourn with her and listen to why she’s upset. It makes a big difference if she knows that I care. 

When a friend or co-worker receives good news or accomplishes something, we should jump right in for a  high five or send a text to rejoice with them. 

It’s so simple and it can make a huge impact on those around us. 

 

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS: