F3 Knoxville

Tag: Waxjob

Wacky Wednesday

THE SCENE: 44° clear calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Plank Left/Right, Merkins, Hill-billy walkers, Clockwork Merkins, Jumping without rope and Tempo Squats
THA-THANG:

12 Hims, 4 Pre-Ruckers, +5 Rushers.
2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB situps

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb: 25 Ski jumps up and down the curb.  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back up to 10 Diamond Merkins and 20 squats as time allowed.

Fun run through the Courtyard.  Obstacles included a summersault roll, Jump off a pole, inverted handstand, Ski jumping the brick wall, crawling under a bench (thanks for the dirty knees Footsie), Stair bears and more)

Ran out of time for Mary or even a visit to the Guardrail.  Next time.

CIRCLE OF TRUST/BOM:

We talk a lot about Scripture as a guidebook to life and it is.  It is also so much more than this.  There is power and God’s promise in it and how He speaks to us.  But it is also this incredible opportunity for us as humans… sinful broken humans… to give back to God.

It is a song book and should stir emotions.  Take the gift of scripture, give it to God by reading it.  Don’t hesitate to shout out! Get Excited about it!

Take a listen to this video of an old friend reciting this Psalm: https://www.youtube.com/watch?v=KCQ3ehcC15U

Psalm 96

Oh sing to the Lord a new song; sing to the Lord, all the earth!

Sing to the Lord, bless his name; tell of his salvation from day to day.

Declare his glory among the nations, his marvelous works among all the peoples!

For great is the Lord, and greatly to be praised; he is to be feared above all gods.

For all the gods of the peoples are worthless idols, but the Lord made the heavens.

Splendor and majesty are before him; strength and beauty are in his sanctuary.

Ascribe to the Lord, O families of the peoples, ascribe to the Lord glory and strength!

Ascribe to the Lord the glory due his name; bring an offering, and come into his courts!

Worship the Lord in the splendor of holiness; tremble before him, all the earth!

Say among the nations, “The Lord reigns! Yes, the world is established; it shall never be moved; he will judge the peoples with equity.”

Let the heavens be glad, and let the earth rejoice; let the sea roar, and all that fills it; let the field exult, and everything in it!

Then shall all the trees of the forest sing for joy before the Lord, for he comes, for he comes to judge the earth.

He will judge the world in righteousness, and the peoples in his faithfulness.

If that last part about judgement seems like a change in tone that scares you, see Galatians 2 and 2 Cor 5:21 (below) that shows us that it isn’t our own righteousness but the Righteousness of Jesus

  He made Him who knew no sin to be sin on our behalf, so that we might become the righteousness of God in Him

My challenge to you is to speak scripture in your home this week.  Maybe it is out loud when you are alone, maybe it is to your whole family.  Speak scripture into your life!

MOLESKIN:
Continued prayers for Brian, Wanderer’s brother-in-law in the ICU with COVID

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

The Roof, The Roof, The Roof Is On Fire!

THE SCENE: A crisp and clear 30 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 15 mountain climbers
THA-THANG:
Mosey to the parking lot near the information center, south of the pond.

  • Suicides style, 10 merkins, 10 squats, 10 mountain climbers (4x) at the farthest line for each round. 10 lines building up, 9 lines coming back.
  • Indian run with a jailbreak back to the AO

COUNT-OFF & NAME-O-RAMA
19 HIMs went far keeping it simple and effective.

CIRCLE OF TRUST/BOM:
Pretend that you’ve heard of the legend of the world’s wisest man who will answer any question that is brought before him. But to get to him, you have to cross the high seas, traverse barren deserts, brave the frozen tundras and scale mountain peaks. You set out with a team but you were the only one to survive. What question would you ask him?

No such man exists but if he did and he instead found you, would you listen to his words if he had something to tell you? Would you give him your ear and attention. Would you study and then implement his words? He isn’t going to come find you either but he did leave you a letter. This is the book of Ecclesiastes, written by King Solomon.

He says you are over-investing in the things of this world. It is okay to have a woman in your life, she just shouldn’t be your life. It is okay to work and enjoy your work, but your life shouldn’t be defined by your work. Alcohol, foolishness, folly, and activity under the sun is meaningless, vanity, a chasing after the wind. This is like painting the walls in a burning house, you would never do that. This life too is fading away, it is the burning house, it is temporary. Do not over-invest in this life. In chapter three, he tells us not to get caught up in the details of life, that there is a season to all things. Enjoy or respect them in their season but as they come, let them also go.

In the 12th chapter, Solomon says that when all has been examined, nothing is left but to fear God and keep his commandments, this is the whole duty of man. God has placed eternity in our hearts (Ecclesiastes 3:11) and we will never be able to escape our design. That is why you see the rich, the powerful, the famous do stupid things because they are trying to fill the void in their hearts when eternity belongs.

Let us lead simple and effective lives, not over-investing in this temporary shelter, and we will be surprised by how far we can go.

MOLESKIN:

ANNOUNCEMENTS:

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

It’s about the cones.

THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.

THA-THANG:
Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
R&R
When your team finishes the stack, you get a cone and start over. Most cones wins!

Stacks:
10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)

After 3 cones per team, time’s up. Mosey back to the AO

MARY:
No time… Actually almost 2 minutes late.
COUNT-OFF & NAME-O-RAMA
16 men got better today.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.

“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.

“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
MOLESKIN:
Nothing like working out in sleet and snow to start your day…
ANNOUNCEMENTS:
Nothing on the docket this week.