F3 Knoxville

Tag: Waffles

Heavy day

THE SCENE:

Unseasonably cool

WARM-O-RAMA:

  • Cherry Pickers
  • Tie Fighters
  • Tempo Squats
  • Tempo Merkins
  • Down Dog

THA-THANG:

Grab a CMU and rifle carry to big parking lot. We setup with the following list.

  1. 40 Tricep Extensions
  2. 35 Goblet Squats
  3. 30 Curls
  4. 25 Rows
  5. 20 Derkins
  6. 15 Thrusters
  7. 10 CMU Swings
  8. 5 Blockees

After completing the list, suitcase carry your CMU to the first parking lot line, return with it in opposite hand.
Repeat the list dropping the first row (start with #2). After all is complete, carry to second line.
Rinse and repeat dropping an exercise and carrying to a further line.
Last cycle would be 5 Blockees and carry 8 lines.

Workout credit: kick-flip

MARY:
20 flutter kicks

CIRCLE OF TRUST/BOM:

I’ve been memorizing verses recently using an app called fighter verses. https://www.fighterverses.com/ Check it out if interested.

One of those verses is Deut 10:12-13:

12 And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, 13 and to observe the Lord’s commands and decrees that I am giving you today for your own good?

— Deut 10:12-13

Two things I’d like to share.

  1. One is a reminder to obey God. These verses do a good job of fleshing out what that looks like.
  2. Two is a reminder it’s for our good. It’s amazing that God would set it up that obeying him is not just for him but also for us. Obey! and rest assured it’s the best thing to do.

 

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

MARY:
No time…
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:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend

Window Shopping 2023

THE SCENE: Rather humid, 67 degrees

WARM-O-RAMA:

Jog
Lunges
Merkins
Lunges
Burpees
Lunges
Rocky Balboas

THA-THANG:

4 corners–Matlock Tire
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Flutter Kicks
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Ankle Taps
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins
40 LBCs

MARY:
Various core exercises for 4 mins

CIRCLE OF TRUST/BOM:

James 1:2-3
2 Count it all joy, my brothers,[b] when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

 

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!