F3 Knoxville

Tag: Tweet-E

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Hurt Lap

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill IC x 10
  • BA Circ IC x 5
  • Twist the Trunk OYO
  • Stretch it out

THA-THANG:
First Nation Run to the track. This fell apart quickly… Run 1 lap (Hot Lap) – perform exercises – Run 2 laps perform exercises. Repeat until Recover is called. Exercises are below:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Crabbettes
  • 25 American Hammers

MARY:
10 Merkins, 10 BBS – Descending to 0 (9,9,8,8 etc.)
COUNT-OFF & NAME-O-RAMA
A Hand full of dudes +1
CIRCLE OF TRUST/BOM:
Junk delivered this:

Don’t be religious
When people in our society use the word “religious“ they think it means for someone to have faith in something or to be involved in one religion or another. That’s not what it means.
Humans by their very nature are constantly measuring themselves, most frequently against other humans. We can’t help it. It’s built into how we see the world and it’s part of why we have such a hard time relating to God, because we can never measure ourselves against him.
Instead we constantly measure ourselves against each other, choosing to see the things that make us look the best and ignore the things that make us look the worst. We make excuses for our shortcomings and pat ourselves on the back for our perceived areas of success or excellence.
This is religion. Religion requires rules and a constant measuring of oneself against a standard. The biggest challenge with that is that very quickly we begin measuring other people against the standard of us.
This happens in every religion. They’re not in an offer in escape from this, save one.
Jesus came to abolish religiosity in favor of rebirth, transformation of how we think. God doesn’t want more religious people, he wants converts. People who’s understanding and outlook on the world is fundamentally changed to one that seeks to glorify God instead of oneself. Men and women who recognize we can never earn salvation and therefore he’s not breeding us based on how many rules we have followed and how well we “toe the line.” Jesus said this clear as day. Man looks on the outward appearance (the rules, the way we look, posturing, judging)… but God looks on the heart. He cares about who you are not what you look like or the facade you put out there. He wants your heart, a renewing of your mind and a filling with His spirit – the behaviors follow naturally.

MOLESKIN:
5 exercises and Run laps to avoid a mile long burpee broad jump Mayberry penalty Q. Deal.

Lots of talk about getting Woke this morning. Felt the most woke about Junk’s word on acting religiously.

The Hot Lap turned into the Hurt Lap courtesy of Excite.

 

ANNOUNCEMENTS:
Work Day coming up & Off the Chain!

Welcome to TabaTa!

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS

MARY:
Broga – Stretch those hips & glutes out
COUNT-OFF & NAME-O-RAMA
Four Horsemen
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers!

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB

 

Dog Pound Pre-Birthday Q

THE SCENE: Beautiful Late Spring Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Hops and Pickers
THA-THANG:
It all started with a nice long Mosey which wouldn’t be complete without paying tribute to Jack Webb. The Bataan Death March got the PAX warm. BOMBS followed and we completed the morning with All About The Benjamin’s.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership isn’t about being the best.
ANNOUNCEMENTS:
Wesley House workout will be 6/16.  CSAUP at the #dogpound on July 24th.