F3 Knoxville

Tag: Tuba

The Truth

THE SCENE: a lovely mid 30s morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
11 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Friendship bell to begin February ‘s prescribed metric workout.

  • 1.5 mile (6 laps) for time
  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Mosey to the playground
  • Max pull-ups without letting go of the bar
  • Max burpees in 5 minutes

We done!

MARY:
Nope!
COUNT-OFF & NAME-O-RAMA
12 worked on the metric workout today!
CIRCLE OF TRUST/BOM:
“So Jesus was saying to those Jews who had believed Him, “If you continue in My word, then you are truly disciples of Mine; and you will know the truth, and the truth will make you free.” John 8:31‭-‬32 NASB1995

What a blessing it is to have the word of God. We have access to information that tells us exactly what God expects of us. If we know God’s word and continually obey it, we can be set free from sin. God’s word is truth. We need to study it and commit it to memory so that we may know it.

MOLESKIN:

ANNOUNCEMENTS:
OTB at Melton Lake on Saturday!

Simple…. beatdown

THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given  to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:
10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins

THA-THANG:   The PAX each picked a station.. complete the workout,  then run a lap around senior center then move to next station

  • Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle,  10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
  • Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers,  4 merkins, 4 commando
  • Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges,  max pull-ups, max leg raises, 40 burpees with jump knees tuck.
  • Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
  • Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
  • Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches,  modified V-ups, hundreds.

MARY:

Move to the beat. Stop drop roll.  Did SSH until you heard stop=plank hold,  drop=merkin, roll= roll

Box cutters, Awkward turtles, Flutter kicks.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV

Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV

Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12

MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.

  1. Just remember that God is our living hope.. and is building a place for us to have eternal bliss..  so while we are waiting,  remember he gave us his spirit to give us some kind of comfort and keep hope burning.
    ANNOUNCEMENTS:
    . Q101 On Saturday at the project DM Mathlete

. Hike on Friday  DM Slappy

. VQ week Feb 11th

What are you gambling on in your life

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This was a brief warmup, only a couple of minutes and we got moving to avoid the cold/wind.
THA-THANG:
The entire workout was performed under the cover near the school entrance close to the baseball field.
We used workout dice, two with exercises and one with reps or time limits.
WE would roll all three, and do the two exercises by the number of reps or time rolled.  At one point we rolled 90 second intervals 4 times in a row, and the workout was way more challenging than anticipated

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What are we gambling with in our lives?  The entire workout was left to chance with the dice.  We are taking some of those same chances with health, jobs, relationships, etc.  Don’t be passive, take ownership of these, and make it happen, don’t wait.
MOLESKIN:
I made a Dr’s appt that I have been putting off for a very long time.
ANNOUNCEMENTS:
Cardinal’s memorial workout this Saturday

Laps, laps, laps, laps laps laps!

THE SCENE: Beautiful day in the gloom. Blessed with a break in the rain
F3 WELCOME & DISCLAIMER

  • F3 Fitness, Fellowship, and Faith
  • $free.99
  • I’m no pro, know yourself, take a break, push yourself, don’t hurt yourself
  • I have my phone for emergencies

If you haven’t filled out ICE, please do so.
WARM-O-RAMA:

  • 15 SSH
  • 10 TEMPO SQUATS
  • 10 TEMPO MERKINS
  • 6 WMH
  • 5 KCP
  • LBAC – F 10
  • LBAC – B 10
  • MNC – 10
  • Chatty CP – 10
  • 15 SSH

THA-THANG:

MOSEY TO TRACK

Indian run 2 lap

Plank competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 4 laps

Squats competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 1 lap

RTB

MARY:
No mam

CIRCLE OF TRUST/BOM:

Ephesians 3:14-21 NKJV

“For this reason I bow my knees to the Father of our Lord Jesus Christ, from whom the whole family in heaven and earth is named, that He would grant you, according to the riches of His glory, to be strengthened with might through His Spirit in the inner man, that Christ may dwell in your hearts through faith; that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height— to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God. Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen.”

God gives us some units of measure for His love in this text. He says there is a width, length, depth, and height, and Paul prays that we are able to comprehend those measurements. I ask you, if you had to measure it, what is the width of Gods love? Infinite. The length? Infinite. The depth? Infinite. The height? Infinite. Can we comprehend infinite? No, but God can, and when we are saved God through the Holy Spirit comes to dwell within us. Paul prays that we re filled with ALL that fullness of God. The infinite, omnipotent, omnipresent, Holy God of creation dwells within us. Gentlemen, we have access to that width, length, depth, and height of Gods love. Let us show our spouses, children, parents, and neighbors that love this week. Amen? 

MOLESKIN:
Great work men! Glad to be able to get back to running today. Great to see Angel soft at Coffeteria.

Also in attendance, but can’t properly tag, Iron Chef, and Ride-along
ANNOUNCEMENTS:
MABA close out, push it! Q-Source reading, Bobbitt working on getting us on track, look out for posts in #Rampart, Go30 coming back around, see channel to join, or send Wingman a message to get an invite. Top golf 2nd F coming soon.

Captivating

THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators

THA-THANG:

  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF

 

MARY:
Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
COUNT-OFF & NAME-O-RAMA
2.0 – Traxis
CIRCLE OF TRUST/BOM:

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
MOLESKIN:
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
ANNOUNCEMENTS:
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!