F3 Knoxville

Tag: Trolley

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 Getting “Tire”d

THE SCENE: Shamrock. about 65 with some on and off sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Baby Arm Circles Forward and Back

5 Cherry Pickers

15 Rockettes

THA-THANG:
The work out involved 1 HIM flipping a giant tire while the rest of the PAX spun a wheel and randomly selected 1 of the 8 workouts below. When the PAX completed each exercise they then would pick of the person flipping the tire and then another member would begin flipping such tire and it was rinse and repeat

  1. Big Boy Sit Up (15)
  2. Merkins (15)
  3. Squats (15)
  4. Side Straddle Hops (15- 4 count)
  5. Flutter Kicks (15 – 4 count)
  6. Mountain Climbers (10 – 4 count)
  7. LBC’s (15 – 4 count)
  8. Burpees (10)

We then gather round and used the song “Flower” by Moby and when the word “down” was said in the song you held an Al Gore and could not stand up until the word “up” was said in the song.

MARY:
Gathered back at the AO and did Box Cutters, Freddie Mercury’s, Merkins, and Flutter Kicks
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:
During the workout a variety of different songs were played. Anything from hip hop, to classic rock, and even country. All the songs had a similar theme though and it was about tires, traveling, wheels etc. One point to take away is that just like the variety of songs F3 is a variety of different men who come together for one thing and that is to get better as men together.  Also the tire represents the fact that alot of us are “tire”d of something right now whether it be mandates, job loss, family issues or anything. Just like at a workout we all need to know that we will get through what ever we are tired of and will be stronger for it.

 

The Gauntlet

  • Welcome – 1 & all – Free all day every day
  • Warmup
    • Plank hold 6″.  Downward dog . Upward Dog. 20 Windmills . Sky touch . Toe Touch . Burpees
  • Workout: “The Gauntlet”
      • Bring 4 CMUs over to rocks marked with signs.  Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall.  Do
        • 25 Curls X4—>Dead Bunny
        • 25 LBC X4—->Crab Walk
        • 25 Lunges X4—>Lunge
        • 10 Blockees x4—->Riffle Carry
        • 25 Bench Press x4—>Dead Bunny
        • 25 Flutter Kicks 4ct  x4—>Bear Crawl
        • 25 Squats x4—->Side Squat Spin
        • 10 Blockees X4—>Riffle Carry
        • 15 (2x Rows) x2—->Farmers Carry x2
        • 15 Big Boy Block x2—>Farmers Carry x2
        • 10 Overhead Squats x4—>Crab Walk
        • 25 Dead Blockees x2—->Farmers Carry 2x
      • For example in the first parking stall, do 25 burls with one block, then dead bunny drag it across the parking lot. Go back to your three cmus, do another set of 25 curls, then dead bunny drag that cmu across. Then go back to your two cmus, do another set of 25 curls, then dead bunny drag that one across.
      • So you care carrying and moving your 4 cmus through all the above stationary and traveling exercises.  Once you finish one “Lane” of the parking lot then progress (move) your four CMUs to the next Lane (lane = two parking stalls that appose each other).  The rocks & signs form a zig-zag over the square parkinglot.
      • Once you get to the, then carry your CMUS to the beginning and start again.
      • Each exercise is 1 count.   If there is a 2x by the exercise (or carry) then do the exercise with 2 CMUS at a time.  If there is a 4x by the exercise then do the exercise with one cmu but do it four times.
  • Warm Down – worked out till the end.
  • Word
    • Guess how many parts are in an average car?  ~30,000 parts
    • I just spent 2k cost to fix my truck – and that was only a few pieces. It’s expensive.
    • Guess who is the Richest man alive? Answer: Jeff Bezos at 177 billion
    • Guess which is the richest country in the world? The US at 20 trillion GDP.
    • What can neither Jeff Bezos nor the US BUY?? You!Your body is more expensive and has more parts than any car or machinery out there.

      No country can buy you or replace you. Jeff bezos or the us cant.

      No machine or animal can do what many of did last saturday at Hardship hill.

      And yet you have no plastic and no metal in you.

      You are amazing.. and extremely complicated. Let peter and Jesus explain it.

      “Peter said, “I don’t get it. Put it in plain language.” Jesus replied, “You, too? Are you being willfully stupid? Don’t you know that anything that is swallowed works its way through the intestines and is finally defecated? But what comes out of the mouth gets its start in the heart. It’s from the heart that we vomit up evil arguments, murders, adulteries, fornications, thefts, lies, and cussing. That’s what pollutes. Eating or not eating certain foods, washing or not washing your hands—that’s neither here nor there.””
      ‭‭Matthew‬ ‭15:15-20‬ ‭MSG‬‬
      https://bible.com/bible/97/mat.15.15-20.MSG

      Where is your heart focus? Fast to find out. The fasting is a tool to stir the heart to find out whats in there. Is your heart feeling dull? Are you out of touch with your heart? Try a fast and you will see what bubbles up and out and what is in your heart.

      But your heart is not the end of the conversation (and complication) is it?

      “Keep vigilant watch over your heart; that’s where life starts. Don’t talk out of both sides of your mouth; avoid careless banter, white lies, and gossip..”
      ‭‭Proverbs‬ ‭4:23-27‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.4.23-27.MSG

      “A wise heart takes orders; an empty head will come unglued.”
      ‭‭Proverbs‬ ‭10:8‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.10.8.MSG

      ““The heart is hopelessly dark and deceitful, a puzzle that no one can figure out. But I, God, search the heart and examine the mind. I get to the heart of the human. I get to the root of things. I treat them as they really are, not as they pretend to be.””
      ‭‭Jeremiah‬ ‭17:9-10‬ ‭MSG‬‬
      https://bible.com/bible/97/jer.17.9-10.MSG

      The mind leads the heart.
      The heart might say i want to stay in bed .. but the mind knows the goodness that comes from a good F3 workout and devotion and says ‘ yes we are getting up and going”

      And theres more than just the gut and heart and mind.  The Holy Spirit can inform, question and commentate on the other sysytems (Gut, Heart & Mind).
      “Hey go apologize, that wasn’t very nice.”
      Or
      “Hey go say hi to that person over there”
      Or
      “ Hey go help that guy”

      We are complicated by design but we are not without help. Praise the Lord that we are PRICELESS creations of God, irreplaceable,  wonderfully made, and complicated.  We are virtual symphonies of complicated interacting symphonies of physical and spiritual systems intertwined in infinite ways. You are more complex and far better than any plastic or metal machine or animal.  No animal or machine can go through the sand, climb over an inverted 15 foot ladder, swim in the water, climb through a mud pit and do it for 6 hours… AND MAKE IT FUN!!  But it’s even better.  We are not just amazing priceless, irreplaceable physical creatures – we are also spiritual saints endowed with the Holy Creator Spirit who guides protects and gives.   Truly amazing.  Don’t let any Doctor or Engineer or PHD person tell you otherwise.

Revised Memory @ Shamrock

THE SCENE: Sweaty!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Arm Circles forward and backward
Cherry Pickers

THA-THANG:
Pieces of cardboard were laid out face down.  We drew the pieces one at a time and played memory or match.  You did each exercise turned over unless it was a match, in which case you ran a lap.  One team decisively beat the other 5 matches to zero.  The first time we played, it was 4-1.  We will keep this one on hand and do it again in the future.

MARY:
No time left for Mary.  The workout had plenty of Ab exercises.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the importance of discipline.  Working out is hard, it hurts, hard to wake up in the morning, but we enjoy and we keep coming back.  I encouraged everyone to apply that same discipline to other aspects of your life.  For me that is spiritual discipline.  I need to be more disciplined in that aspect of my life.  It is hard, it may be painful, but if I stick with it, it will become enjoyable, and I will miss it if I don’t do it.
MOLESKIN:

ANNOUNCEMENTS:
HARDSHIP Hill

Bear Crawl Crazy 8’s

  • Welcome: it could rain … 
  • Warmup
    • Yoga with Trolley. Windmills, Cherry Pickers, Toe touches, Sky reaches,  SSH, Upward Dogs, Splits, Right side, left side toe touches.
  • Workout
    • Bear Crazy 8’s all around Campus.   The Crazy 8 consists of:
      • Fast pace run of figure 8 route. Start in middle of 8 and go clockwise.
      • Back at starting of 8, bear crawl half of the eight (ending back at the middle)
      • Fast pace run of figure 8 route starting in the direction where the crawl left off.
      • Back at starting of your crawl end, bear crawl the second half of the 8.
    • We repeated this four times around different terrain on campus.   We hit some stairs, some grazzy knolls, some long parking lots and the inner Sanctum!
  • Warmdown
    • 50 LBCs
    • 50 Flutters
    • 20 Side Crunches Left side.
    • 10 Side Crunches Right side.
  • Word
    • One of the best sermons I’ve heard anywhere was here at Fellowship Knoxville yesterday.  https://middlebrook.fellowshipknox.org/live-mb (Sept 19, 2021).  Often we hear sermons on Faith, Hope and Love, but not as often on Honesty, Gentleness, and Honor.  Please Please listen to this sermon if you can. It will do your heart, spirit and soul good.
  • Wrap-up (Announcements)
    • Hardship Hill Sign up.
    • Q Sign Up
    • IronPax Challenges.