F3 Knoxville

Tag: Trunk

Bringing on the flowers @ Truck Stop – 4/16/22

THE SCENE: mid-50’s and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes 20 seconds; feet apart and touch each – right, left, and middle for 20 seconds each; Grady Corns IC x 10; LBAC IC x 10 each way; mosey to the Shed
THA-THANG:
EV.1 – Tabata-Style extended warmup – 4 exercises, 20 seconds of work, 10 seconds of rest, 4 sets of each exercise before moving to the next, and 30 seconds of recovery time between exercises.  Once the tabata was complete we took a run around the baseball field as a preview for what was to come.

1 – Side Straddle Hops

2 – High Knees in place

3 – Front Jacks

4 – Imperial Squat Walkers in place

EV.2 – The Flower Challenge – perform the prescribed exercise for each round, going along with the instructions given within the lyrics of the song “Flower” by Moby.  Lap the baseball field and return to the Shed at the end of each round.

Round 1 – Merkins (chest resting on the ground during the “down” phase)

Round 2 – Squats

Round 3 – Leg Raises (laying on your six with feet together, raise legs straight up to perpendicular without bending them, then lower them back down to 6″ off the ground.  Heels should never touch the ground during this round)

EV.3 – Mosey back to the AO parking lot for some light pole to light pole laps.  Perform each exercise from pole to pole and then back to the start

1 – Sprint

2 – Lunge / Reverse Lunge

3 – Imperial Walker

4 – Bear Crawl / Crawl Bear

MARY:
100 yard dash x 2 – PAX gave it all they had in an all-out jailbreak length-wise across the parking lot (x2) to properly empty the tank
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:

“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis – “The Weight Of Glory”
MOLESKIN:

Don’t take Christ’s sacrifice for granted.  Accept the gift and take the holiday at the sea!

Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gently and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.  Matthew 11: 28-30

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

A Break In The Storm @ DogPound 4-12-22

THE SCENE: Wet with frequent lightning and thunder right up until go-time, when it all dissipated to provide us with a perfect 40 minute window of mostly rainless workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; feet together touch toes 20-seconds; LBAC IC x 5 each way; grab a CMU and mosey across towards the Thunderdome
THA-THANG:
EV.1 – Abs Circuit – 4 exercises > 30 seconds of work / 15 seconds of rest > 4 sets of each before moving to the next > 20 seconds recovery between exercises

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury w/ full range of motion (we turned the FM into an actual ab exercise instead of a race to see how quickly one can turn his neck back and forth – in standard BBS position, the left foot is raised until the knee meets the right elbow.  Shoulders and foot are then returned all the way back to the ground before switching sides).

4 – Dead Bug

EV.2 – CMU Circuit – (performed at the center circle of the Thunderdome) 8 exercises > 20 seconds of work /  10 seconds of rest > 5 sets of each before moving to the next > 30 seconds to jog to the baseline of the Thunderdome and Bernie back to your CMU

1 – Curl

2 – Toe Tap Block-Overs

3  – Thrusters

4 – Burpee Block-Overs

5 – Single-Arm Shoulder Press (sitting or standing)

6 – Deadlifts

7 – American Hammers w/ CMU

8 – Hip to Halo

MARY:
Booked it back to the AO w/ CMU’s to make it on time
COUNT-OFF & NAME-O-RAMA
5 total with 2 early departures for “meetings”
CIRCLE OF TRUST/BOM:
1 – make Easter meaningful this year.  The culmination of events that occurred on this week so many years ago is the most important happening in all of human history.  Don’t overlook it.  Understand and appreciate the sacrifice that was made, and consider Jesus’s invitation to “come to me”.

2 – Big props to all the Men who’ve toughed it out through the winter months.  As the temps increase so will the size of the COT.  Give yourself a pat on the back if you’ve maintained consistency throughout the cold season.

MOLESKIN:

Matthew 11: 28-30 – Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.

ANNOUNCEMENTS:
The Flag is being passed at The Equalizer this Friday, April 15th, at 0530.  Be there.

Q2– Pre-Easter at the Equalizer

THE SCENE: 51 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Tempo squats *10

THA-THANG:

 Mosey to Bermuda Triangle—

Lunges between wide Merkins, Carolina dry docks, Merkins 20, 15, 10

 Mosey a lap

Shoulder taps and hanging v ups. 11s

Rows, Overhead press, curls with a rock *20

10 squats with a rock

Mosey a lap

5 pull ups

Mosey a lap

MARY:

Imperial walkers 4*20

Squats *10

Mountain Climbers *15

Sumo squats *10

Flutter kicks 4*10

LBCs 4*10

Star gazers/stretch 1  min

COUNT-OFF & NAME-O-RAMA
11 fine gentlemen

CIRCLE OF TRUST/BOM:
With Easter upcoming where we celebrate life, death, and resurrection of Jesus Christ, we naturally ask: Who is Jesus?  What is He like?

He is never “too cool” for anyone.  He approached lepers. He played with children.  He talked with Samaritan women. He showed compassion to tax collectors, beggars, thieves, and widows. He noticed people that were mourning, sick, frightened, and having financial troubles. He saw people as they were, loved them, and also saw what they could become. He stood up for outcasts, for the publicly shamed.

Yet with His radical inclusivity He never condoned unrighteousness, even a little. He taught hard truths, truths that are still hard—both to swallow and to live.  He taught “except ye shall keep my commandments . . . ye shall in no case enter into the kingdom of heaven.”  He taught that not only should we not kill, we shouldn’t be angry with or say unkind things to or about each other, and instead actively work to reconcile our differences.  He taught we should actively try to keep our thoughts morally clean, not just have chaste and virtuous behavior. He taught that when we do something good, we should try to do it privately and not seek praise for our good actions.

The great news of Easter is that if you feel you have a ways to go to meet these divine expectations, Jesus really did die and really does live again, and because of Him we can receive all the help we need to close that gap.  What a reason to celebrate!