F3 Knoxville

Tag: Wanderer

Sweating with the Oldies

THE SCENE: Low 70’s with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 20 (4 Count)

Cherry pickers x 5 

Tempo merkins x 10

Failure to launch (modified to a 3 count) x 10

Scorpions (from plank, raise legs individually as high as you can) x 10

Supermans x 10 (4 Count)

Swimmers x 10 (4 Count)

THA-THANG:
Mosey to the courtyard

  • Dora with one lap around the short path
    • 100 Imperial Walkers (4 Count)
    • 100 Swimmers (4 Count)
    • 100 Mountain Climbers (4 Count)
    • 100 Superman (4 Count)
  • 11’s on the bricks – Dips and Scorpions
  • 30 sec of Bobby Hurleys followed by 30 sec of Wall Sits (2 rounds)
  • Mosey to the AO
    • 10 merkins (4 Count)
    • 10 lunges (4 Count)
    • 10 Failure to launch (modified to a 3 count) x 10
  • Jailbreak to the flag

CIRCLE OF TRUST/BOM:

ONCE THERE WERE two brothers who inherited their father’s land. The two brothers divided the land in half and each one farmed his own section. Over time, the older brother married and had six children, while the younger brother never married.

One night, the younger brother lay awake. “It’s not fair that each of us has half the land to farm,” he thought. “My brother has six children to feed and I have none. He should have more grain than I do.”

So that night the younger brother went to his silo, gathered a large bundle of wheat, and climbed the hill that separated the two farms and over to his brother’s farm. Leaving the wheat in his brother’s silo, the younger brother returned home, feeling pleased with himself.

Earlier that very same night, the older brother was also lying awake. “It’s not fair that each of us has half the land to farm,” he thought. “In my old age my wife and I will have our grown children to take care of us, not to mention grandchildren, while my brother will probably have none. He should at least sell more grain from the fields now so he can provide for himself with dignity in his old age.”

So that night, too, he secretly gathered a large bundle of wheat, climbed the hill, left it in his brother’s silo, and returned home, feeling pleased with himself.

The next morning, the younger brother was surprised to see the amount of grain in his barn unchanged. “I must not have taken as much wheat as I thought,” he said, bemused. “Tonight I’ll be sure to take more.”

That very same moment, his older brother was also standing in his barn, musing much the same thoughts.

After night fell, each brother gathered a greater amount of wheat from his barn and in the dark, secretly delivered it to his brother’s barn. The next morning, the brothers were again puzzled and perplexed.

“How can I be mistaken?” each one scratched his head. “There’s the same amount of grain here as there was before I cleared the pile for my brother. This is impossible! Tonight I’ll make no mistake – I’ll take the pile down to the very floor. That way I’ll be sure the grain gets delivered to my brother.”

The third night, more determined than ever, each brother gathered a large pile of wheat from his barn, loaded it onto a cart, and slowly pulled his haul through the fields and up the hill to his brother’s barn. At the top of the hill, under the shadow of a moon, each brother noticed a figure in the distance.  Who could it be?

When the two brothers recognized the form of the other brother and the load he was pulling behind, they realized what had happened. Without a word, they dropped the ropes to their carts and embraced.

Romans 12:9-13

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.

Monday Mashup

THE SCENE: Typical Aug; none of that chapped skin, nice and moist air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Overhead Claps, Peter Parker Merkins, Mountain Climbers and Snowboarders
THA-THANG:

Animal movement across the big parking lot: Bear crawl, Crab walk, Frog jump, duck walk, inch worms.   Mosey the rest of the way to the coupon pile. Split up in groups to do 2 rounds of

5 Pull ups, 10 Leg lifts, 15 Big Boys, Wall sits till the group was done and came down together.

while the other half

5 Ausie Mtn climbers, 10 Snowboarders, CPR (Curl, Press, Tricep) till the other group got there.

Grab 2 coupons, Hot lava across the street, CMU carry up the hill for 10 Diamond merkins, 20 Squats and then crawl bear down the hill and bear crawl back up. Repeat Squats and Merkins.

Some work outs on the way back (Heel touches, tricep dips, box jumps/step ups, Planks)  No time for Mary

COUNT-OFF & NAME-O-RAMA
Welcome @ FNG’s:  Island hopper & Base Salary  (Yes, that’s Commission’s brother, who also happened to crash a fork lift into the base of the building during a safety audit)
CIRCLE OF TRUST/BOM:
Not an easy word today

“bearing with one another and, if one has a complaint against another, forgiving each other;
as the Lord has forgiven you, so you also must forgive. Colossians 3:13″
Makes me think of the Lord’s prayer part that goes: and forgive our sins, as we forgive those who have sinned against us. Matthew 6:12
Quote: “Jesus never focuses on the failure. He focuses on the restoration.” Louie Giglio
Jesus was way harsher on the Pharisees than he was on those ‘living in sin’, caught in adultery or socially outcast b/c life wasn’t together
We need to take this as a reminder to search our hearts for these and others:

  • Pride, Arrogance ​
  • Selfishness​
  • Un-thankfulness​
  • Laziness​, gluttony, gossip, slander, not complimenting our wives and kids
  • Neglecting scripture/ worship/prayer/community ​
  • Putting out hope in: $, job, person, vacation​
  • Harshness & Impatience​, Complaining, Critical Spirit​These things are forgiven and confessing them allows for restoration! Know you are forgiven and in turn forgive others

rain-mixer

THE SCENE: Wet and Rainy…. and Wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • left over right/right over left
  • baby arm circle forward/back
  • tempo squat
  • tempo merkin

THA-THANG:

Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.

Start at the bottom and do either 15 SSHs or 15 squats

Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.

We repeated 8 times to reach the first turn about up the mountain.

Head back toward the flag and stop and do some work behind the maple street strip.

  • Dips on the rail
  • Curls x 30
  • Shoulder Press x 30
  • Tricep extensions x 30

Head down to the flag parking lot.

Do some cool-down suicides.

  • 100% to the first line
  • 75% to the second line
  • 50% to the third line
  • 50% to the last line

Finish with some 21s.

Squats and flutter kicks.

MARY:
None

CIRCLE OF TRUST/BOM:

Heb 10:24
And let us consider how to stir up one another to love and good works.

My pastor was talking about this passage recently and thought I’d share some encouragement.

We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.

I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.

ANNOUNCEMENTS:
CSAUP Saturday

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
THA-THANG:
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

CIRCLE OF TRUST/BOM:
The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.

Building Relationships

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS: