F3 Knoxville

Tag: Waxjob

Shamrock F3 vs. FiA Workout

  • THE SCENE: Shamrock. Weather high 30’s clear morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 20 X SSH
  • 10 X Merkins
  • 15 X Forward Baby Arm Circles
  • 16 X Reverse Baby Arm Circles (apparently I lost count)
  • 10 X Tempo Squats

THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise.  The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”

F3 List

  • Merkins
  • Curls
  • Overhead Press
  • Big Boy Sit-up
  • Snow Angels
  • Tricep Press

FiA List

  • Goblet Squats
  • Freddy Mercury
  • Plank
  • Flutter Kicks
  • Calf Raises
  • Lunges

 

MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.

MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.

Sacrifice For The Lord!

THE SCENE: 29 and felt great in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

Dora The Explorer – Partner Workout  – One Runs While One Exercises

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.