F3 Knoxville

Tag: Wheelchair

Suicides and Advent

THE SCENE: A cool, brisk morning in the upper 20s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

  • Suicide around the pond stopping at each corner.
  • First corner: 10 merkins, 10 squats, 10 BBS
  • Second corner: 20 merkins, 20 squats, 20 BBS
  • Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

  • One partner runs around the courtyard while the other does
  • 150 merkins
  • 100 squats
  • 100 BBS

CIRCLE OF TRUST/BOM:
Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

Ring of fire 3

THE SCENE: 35, calm, wonderful and warmer than predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, Maracan Night Club, Mountain Climbers and Tempo Squats
THA-THANG:
Mosey through the cones by the new building to the crosswalk by the Clayton Performing Arts building. Partnered up.   At each crosswalk/Cone we did some exercises, then mosey, sprint or bear crawl to the next.

  • 15 Money Humpers, 15 Peter Parker Merkins, 20 Flutter: Sprint
  • 15 Squats, 20 Merkins, 20 Big Boy Sit Ups: Bear Crawl
  • 5 Burpee, 15 Dry Docks, 15 Flutter: Mosey
  • 5 Iron mikes, 20 Diamond merkins, 15 Heels to heavy: Bear Crawl
  • 10 Long Jump, 20 LBC: Mosey
  • 20 Monkey humpers, 20 merkins, 20 Flutter kicks: Sprint
  • 10 OH Press, 15 Triceips, 20 Heavy american hammers: Rifle carry
  • 15 Squats, 20 Curls: Cary
  • 10 Peter Parker Merkins, 20 heavy flutters: Rifle back

The group largely stayed together so on the way back we did 1 exercise at each station, detoured for 5 pull ups, monkey humpers and planks.  Ring of Fire at the start and pletny of time for dealers choice.

MARY:
Dealers choice; we should be sore all over.
CIRCLE OF TRUST/BOM:
I recently learned how to catch a monkey.  string, rock and a coconut.  Put a small hole (monkey fist sized) in the coconut and put the worthless rock in it.  Monkeys are always very curious (George taught us that) and they will put their fist in there and hold the rock, then unable to get their fist out and then they will give up their freedom to hold on to what is worthless.

 

If you are holding on to sin or trying to live this life in your own strength it is like you are caught by choice.  The pebble may be your career or a secret sin or your fitness or a relationship you are holding on to so tight.  Whatever it is; you are not free. True freedom is only found in Jesus Christ.
John 8:36
So if the son sets you free, you will be free indeed.

For those of us who have put our faith in him, we can still be dumb monkies and grab ahold of things that steal our freedom.  Is there some secret sin you are falling into that you are too stuborn to let go of?
Is your bank balance ore job potential or what people think of you something you hold on to tighter than what God thinks of you?
Examine your life and make sure you are free; and by that i mean a bond servant of Christ. There is no better place to be!

MOLESKIN:
Q’ing isn’t hard.  Look at an old back blast and do it.  Hat tip to Kick-Flip who did this back on fathers day 2019.

THE SCENE: First Frost on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Lunges (forwards, backwards, side to side)
Moroccan nightclub 20
10 Windmills in cadence
THA-THANG:
Mosey to the big parking lot for Soccer Drills

  • Stopping for:
    Merkins x20
    Squats x20
    Flutter kicks x20
  • Soccer Drills
    Running in and out fo the parking spaces facing: forward, backwards, and side to side.
  • LBC x20
    Lunges x20 single count
    Burpees x5
  • Mosey to Tomo Poke stairs stopping for dips on the guardrail.
  • At the top
    Merkins x20 run around
    Squats x20 run around
    Flutter kicks x20 run around
  • At the bottom
    LBC x20 run stairs
    Lunges x20 single count run stairs
    Burpees x5 run stairs
  • Mosey to Hard Knox parking lot for Merkin Leap Frogs across the parking lot
  • Grab two rocks.
  • 20 curls
  • 20 dips
  • Rinse and Repeat

MARY:
Core workout: American Hammers, Heels to Heaven, and Plank with variation.
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:
I’ve got some friends I’m very close to, that are suffering right now. A lot of it’s self inflicted (addiction, alcohol, etc…) but they’ve reached out recently.

How do you handle that?

I’m trying to be a HIM a spiritual gangster. Like you guys! I pray for them multiple times a day. I try to get them involved with F3 (where they live). I ask them to serve food at a rescue ministry. I try to get them to count blessings and not your mistakes.

They have a lot going on for them, super talented, but don’t feel like it right now.

You might feel that way too. It’s OK. Know you are loved . I love you. More importantly God loves you.

Booster recently posted, “You can sit with me at church…”

“for all have sinned and fall short of the glory of God,”
“and all are justified freely by his grace through the redemption that came by Christ Jesus.”

Romans 3:23 -24

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bring your jackets! F3 Gathering at Judge Judy’s

Be a Good Driver

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
41 ℉ 83% 36 ℉ 6.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
High Knees (15)
Abe Vigodas (10)
Cherry Pickers (3)

THA-THANG:
Mosey to CMUs.

On way, Burpeevators to 8.  (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)

On to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

No real time for Mary but some got in almost 10 or 10 American Hammers.

COUNT-OFF & NAME-O-RAMA
16 total.  8 Bootcamp/PT and 8 Rushers.

CIRCLE OF TRUST/BOM:

From Dredd’s blog The Collision Learner and Chapter Five from Minivan Centurion Good Drivers
“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”
With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

 

MOLESKIN:
For our suffering friends and our student in intensive care and for their families.  For my mother and all of my family.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS: