F3 Knoxville

Tag: Three-Peat

We aren’t animal

THE SCENE: clear  and chilly
F3 WELCOME & DISCLAIMERWas given.

WARM-O-RAMA:
Little Baby arm circle forward and back

Tempo merkins

Downward dog, upward dog,

Zebra butt kicks, awkward turtles

THA-THANG:
Mosey to the bricks for 6 rounds of gorilla complex

  • 8 curls
  • 8 pull ups
  • 8 OHD pree
  • 8 triceps extensions
  • 8 merkins

The we did 10 rounds of yoke walk. Picking up a heavy log and Pax pair up to carry it.

 

MARY:
Two rounds of 10 reps of zebra butt kicks and awkward turtles.

Then two rounds of duck jousting

Duck walking  and trying to knock another PAX, down.

then a 1 minute of Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.” So God created man in his own image, in the image of God he created him; male and female he created them. And God blessed them. And God said to them, “Be fruitful and multiply and fill the earth and subdue it, and have dominion over the fish of the sea and over the birds of the heavens and over every living thing that moves on the earth.”

Genesis 1:26‭-‬28

MOLESKIN:

God in his sovereignty,  tells us 4 times that we are made in his image and in today’s day were identity is being challenged we need to remember to look to God, and accept his gift of love through salvation and remember he came to earth in the form of man to so we could have fellowship again .

Below is something that was apart of my morning devotion.

ANNOUNCEMENTS:
Hardship hill is coming on memorial day

Be Doers

THE SCENE: Warm spring morning and dry at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain Climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 15 Imperial Walkers, 5 cherry pickers
THA-THANG:
Mosey to the recruitment center and grab a block. The workout is an EMOM (Every Minute on the Minute). At every 1 minute interval, stop what you are doing and perform 3 burpee block jump overs. Below is the list of exercises to work through.

  • 15 staggered block merkins each side
  • 30 curls
  • 30 squats
  • 30 heavy Freddie Mercury, 2-ct
  • 10 blockees
  • 30 OHPs
  • 30 rows
  • 30 lunges (total)
  • 20 BBS
  • 20 thrusters

Rinse and repeat until time is called.
MARY:
PAX choice core exercises.
COUNT-OFF & NAME-O-RAMA
10 put in the work this morning!
CIRCLE OF TRUST/BOM:
James 1:22-25 says “But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
This passage came to mind last night when one of the new preaching students at the school our church family supports led the Bible study hour. This particular student is a relatively new Christian and is very much on fire for the Lord. He is actively pursuing knowledge of the scriptures so that he is equipped to teach others the good news. This student is a doer. Can we say the same thing about ourselves? This passage points to an example of someone who looks at themselves in a mirror and notes how they look. “Hey there Christian”, they may say. If that person walks away and is able to forget the kind of person they are, then they are not doing what is required by God. They are not intently seeking to do the will of the Father and abiding in His word, the perfect law of liberty. Be a doer and not a forgetful hearer only. Aye!
MOLESKIN:
This was an intense workout! YHC started requiring 5 burpee block jump overs but quickly called an audible, realizing the time it was taking to perform them. All the groans were music to my ears because that was the “music” availble. For a grinder like this, some good toons would have been nice.
ANNOUNCEMENTS:
Escape from Haw Ridge is in 1 week! Sign up if you haven’t already. Then get ready for Hardship Hill coming up.

Y-12 LA-LA

THE SCENE: Beautiful, high 50’s.
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
15 SSH
12 Seal Claps
12 SSH
12 Imperial Walkers
5 K-Town Cherry pickers
12 Morrocan Night Clubs
Taylor Phelps it out
Mosey to the new course, “Y-12”.

THA-THANG:
Start at the bottom of Y-12, run to the next light pole and do the exercise on the card, rinse repeat:
There are 12 light poles to the top.

  • L – Lunge Walk to first light pole
  • A – 20 Merkins
  • L – 20 Ballerina Squats (Squat up to tiptoes)
  • A – 20 Freddie Mercuries (2-count)
  • L – 20 Monkey Humpers
  • A – 5 4X4’s (Burpee with 4 Merkins and 4 Mountain Climbers)
  • L – Karaoke to the next pole
  • A – 20 LBCs
  • L – 20 Calf Raises
  • A – Side planks (20 seconds each side)
  • L – 20 Jumping Lunges
  • A – 20 High, Slow Flutter kicks (2-count)
  • LALA at the Top – 20 Smurf Jacks, 20 Hand Release “Chuck Norris” Merkins, 20 High Knees, 20 Oblique crunches (10 each side)
  • Run back to the bottom and repeat until time is up.

MARY:
Four minutes o’ Mary in doses of 12 reps.
COUNT-OFF & NAME-O-RAMA
Done!
CIRCLE OF TRUST/BOM:
Matthew 7:16. “You will know them by their fruits.” Fruit takes time to develop and show. Watch your fruit.  Watch the fruit of those you let into your inner circle or are getting close to. Watch the fruit of those who are motivating you to do something – is the motivation using your desires out of line or building on God’s desires for you?
MOLESKIN:
Praise report and request for prayer from Bobbitt about progress on a liver transplant for J***e.
ANNOUNCEMENTS:
Lots of good chatter about Escape from Haw Ridge – everyone at The Project has an assignment, see Slappy.

A Preview of Hardship Hill

THE SCENE: Cold, clear and gloomy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Tempo merkins
  • Tempo squats
  • Overhead clap
  • Run around parking lot
    • Bernie
    • High knees
    • Butt kicks
    • Karaoke

THA-THANG:
Grab a block and carry it to the amphitheater. We did a mini obstacle course in teams of 3.  While waiting for our turn, the rest of us took turns leading block exercises at the amphitheater.

The obstacle course included:

  1. Bear crawl up the hill
  2. Run to the pool wall; up and over
  3. Run to the benches by the fountain and “parkour” the perimeter
  4. Run around the civic center to the parallel bars
  5. Travel the parallel bars with your arms
  6. Run to the pool wall; up and over
  7. Run the playground and complete the monkey bars
  8. Return to the amhitheater

CIRCLE OF TRUST/BOM:
I encouraged the PAX to register for Hardship Hill.  I explained how it had a huge influence on me joining F3.  2 other PAX expressed the same.  We also talked about the name: Hardship Hill.  It is a physically hard course on a hill, but it is also a fundraiser for Operation Enduring Warrior.  They help veterans with their hardships.

We then talked about the hardships each of us carry in our own lives and I encouraged the PAX to share those burdens with their peers in F3.  Shield Lock is a great place to do this.

ANNOUNCEMENTS:

  • OTB recon workout on Saturday at 0700 at Melton Lake
  • Shovel flag building on Saturday; CMU decoration
  • Escape from Haw Ridge on April 14
  • Hardship Hill on Memorial Day

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.