F3 Knoxville

Tag: Tarheel

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

Smile! You’re on Candid Camera!

THE SCENE: Low 70’s, high humidity.  Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station

THA-THANG:
Divide into 5 groups, 1 group per station as follows:

Station 1: Baby Cardiac.

Bernie up the hill.  3 burpees.  Back down.  3 burpees. Sprint up the hill.  3 burpees.  Back down.  Wagon wheel to pick up the 6 and finish together.  Mosey to Station 2 and bump that group on.

Station 2:  Brickyard Bearcrawl:  Bearcrawl across parking lot, 1 derkin with feet on curb.  Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins.  Etc till you reach 10 derkins.  Then Flutters x 25 (4 ct).  Repeat till you’ve been bumped.

Station 3:  Doras in the opposite parking lot.  Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.

Station 4:  The cloud for 11s of Box Jumps/ Dips and then BBS/CDD.  Rinse and repeat till bumped.

Station 5:  CMU station.  With 2 CMUs set up, dips to a sitting position and then back up.  At the highest point, touch head with one hand, then another dip.  Next up, touch head with other hand.  Do 20 of these, then 25 curls.  Rinse and repeat till bumped.

I believe everybody got through one circuit at every station.

MARY:
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life.  It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium.  Gehrig gave his famous speech on July 4, 1939.  He died less than 2 years later, June 2, 1941.  If you want to watch his speech some of his speech and the background , there’s a nice segment here:  https://www.youtube.com/watch?v=fLoq_st_JEo

MOLESKIN:
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.
ANNOUNCEMENTS:

47 Problems…

Warm-o-rama

  • Side Straddle hop X 47
  • Imperial Walkers x 20
  • Little baby arm circles Front x 25 and back x 15, overhead 20
  • Burpees x 5

47 Problems

2 Sets 47 each exercise and take the hill between

  • Merkins
  • Get-ups
  • Curls w/ CMU
  • Squats (sit on CMU)
  • 4-count Mountain Climbers
  • Triceps extensions w CMU

Burpees

  • 4 x and 7x Burpees

Aborama

  • Flutter Kick x 25
  • Box Cutter x 10
  • Peter Parker x 10

Expectations

Expectations can rob you of your Joy.    At some point in life you are going to be let down by the things that the world holds on to so tightly.  A job, a spouse, a child, a parent, money,….you fill in the blank.  We are designed by the creator in such a manner that none of these things will ever fill the need we have for Christ.  If we are looking for Joy and expecting to get fulfillment in life from any of these things we will be let down.   Christ is the only thing that we can rely on to fulfill and sustain us through good times and bad.   It is easy to fall into the trap of setting our hope and expectations on things of this world both big and small.   I pray that we would all have our foundations in Christ and Christ alone and that he would help us to right size our expectations on the things that we hold on to the tightest

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.