F3 Knoxville

Tag: Trough

Bipolar Dora Bears Oh My!

THE SCENE: It’s Tuesday, It’s The Project, It’s Raining (Backblast forgotten in the draft status….whoops)
F3 WELCOME & DISCLAIMER:  Administered: Welcome, F3, Fitness, Fellowship, Faith, not a professional, free, here on your own volition, don’t know your injuries, modify as necessary, have cell phone in case of emergency (remembered the last part as the fire truck passed by)

WARM-O-RAMA:

5 Cherry Pickers IC
20 Gradycorn IC
15 Imperial Squat Walkers – IC
High Knees with Burpee Breaks
10 – Projectovators – Nicely done gentlemen

THA-THANG:
Mosey to the Ring around Rosey that looked like nested Russian dolls on Google map.   Had no idea where we were or what area is called but looked nice on Google Maps so figured I would try it.   There were 8 monument markers around the 1/10 mi loop.   PAX spread out around the loop at each marker and started by doing 2 – 4x4s then lunge walking to next monument, 2 – 4x4s then bear crawling, 2 – 4x4s / lunge walk, rotating back and forth between lunges/bear crawls until we made it all the way around and completed getting wet for the morning.

Battle buddy up and started what I called a bipolar lazy dora by the creek head waters.  PAX1 did 25 (1 or 2ct) Shoulder Taps, while PAX2 held plank, alternating every 25 reps until 100 reps were completed together.   At 100 reps battle buddy together completed ~1/4mi lap around the creek.  Next did 200 LBC in 25 increments while partner held 6″ leg hold and again stopped at 100/200 reps for more lap.  Then up Squats/Al Gore up to 300 in increments of 25 with laps at 100/200/300 reps.

Mosey over to the square planter benches by the fountains between the buildings.   Each PAX took a square and completed 10 dips on one side, 10 incline merkins on next, 10 decline merkins on 3rd side and finally 10 step-ups on 4th side.   Then completed one bear crawl loop around the square and rinse and repeat until time was up.  Majority completing 3 or 4 circuits.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG – Trough – WELCOME!
CIRCLE OF TRUST/BOM:

“Do not fear, for I have redeemed you; I have summoned you by name; you are mine. When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.’” Isaiah 43:1-2
Especially in this current moment in time with the never ending talk of the coronavirus, it seems like it is easy to quickly get consumed by fear.   The more time we spend with the TV on or surfing the internet those fears can only grow in intensity.   But there are so many verses like above in God’s word that tells us to not be afraid and that God will never leave us in the roughest of waters.  In God’s word is where we will always find our truth and our hope in the unknown.   Today, fear can be present in all areas of our life, from health and well being, to finanicial worries, relationships, work, family, stress, etc.  There is no doubt that coronavirus is serious and it is good to take precautions but when we allow fear to cripple us we are really selling God short.  We are telling God that we don’t fully trust him with this part of our lives.  Fear can cause us to try to reserve control of certain areas of our lives and keep them away from God’s influence.  When we fully allow ourselves to not be in control, to give him all things, it is such a beautiful and relaxing feeling.      But we can take faith that for those who Christ blood has redeemed have been set free from bondage and fear.  We can always take our worries and leave them at his feet, knowing that we will never be successful trying to overcoming them alone.  We are created in his image called by name like sons of God. We are His.  We are protected like any father would do to his Children. Despite the roaring waters and burning flames around us we will not be overcome. He is with us in all things.

MOLESKIN:
Prayers for Rocket’s mom who was back in the ER, Trolley’s wife’s ankle, wisdom for travel decisions for Snaggletooth’s wife.
ANNOUNCEMENTS:
Nothing new.

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
F3 WELCOME & DISCLAIMER:Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to…
WARM-O-RAMA:

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills

THA-THANG:

2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

MARY:
no time today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:

ANNOUNCEMENTS:
none