F3 Knoxville

Tag: Worm

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

Standing in the Gap

THE SCENE: Upper 50s & humid
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Rocky Balboas, Sprint, Karaoke, X-Factors, Man-Makers & Lateral Hot Potato
THA-THANG:
Catch Me if You Can BLIMPS at Circus Maximus

  • Partner Bernies Up Grade with Coupon & Rifle Carries Coupon Down Grade

Teams complete one (1) loop repeating exercises until back at start line:
– Bearpees (5)
– Lt. Dan’s (10)
– Imperial Squat Walkers (15 – 4 Count)
– Merkins (20)
– Plank Jacks (25)
– Squat Thrusters w/ Coupon (30)*
* Partner Run Switches to Super Mario Brothers

 

SAWDUST at the PAV-LOV

– Step-Ups (20)
– American Hammers (20 – 4 Count)
– Windmills (20 – 4 Count)
– Decline Merkins (20)
– Upright Row w/ Coupon (20)
– Sumo Squats (20 – 4 Count)
– Table Rows (20)
* Run a Lap Around the AO – Rinse & Repeat

MARY:
ATMs & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Q celebrating birthday and wanted to reviewed Ezekiel 22:30. The context is the Sins of Israel, but the verse mentions the Lord “searching for a man among them who would build up the wall and stand in the gap…”. The text is directed at the Wrath of God, however the words struck me with vision 180 degrees as to what we should be in this life. F3 has been an example for me of good men who are brothers and lock shields to stand in the gap to keep evil at bay and look to God to guide our thoughts, our words, our steps and our hands to further His Will.
ANNOUNCEMENTS:

Safe Haven Donations

Asylum Star Wars Day in 3 Episodes

THE SCENE: In a Galaxy Far, Far Away… the weather was pleasant. The rain moved out and we were dry!
F3 WELCOME & DISCLAIMER: If you recently battled a Wookie, maybe this workout isn’t for you
WARM-O-RAMA:

SSH IC x25 | LBAC IC x10 Each Way | TIE Fighters IC x10 each way | Tempo Squats IC x10
THA-THANG:

Episode I:

Mosey to the top of Mini-Cardiac for a Kessel Run in 12 parsecs

(12s of Merkins & BBS at each light pole down Rt. 66)

Episode II:

Travel to Cloud City 

(Partner 1 runs around Pavilion; while the other partner completes AMRAP of the following: Curls, OH Press, Tris, Rows)

  • Episode III:

    Chewbacca Carry CMU to the end of the parking lot for Han Solo Shuttle Runs (Suicides at each island while partner does exercises.

    Cumulative reps:

    200 → Imperial Walkers

    150→Squats

    100→OH Press

    50→Hello Dolly

    25→4 ct. SSH

Leia:
SWB: Stretching with Blindside until time called

COUNT-OFF & NAME-O-RAMA
13 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

Numbers 6:22-27 The LORD said to Moses: “Speak to Aaron & his sons & tell them: This is how you shall bless the Israelites. Say to them: The LORD bless you & keep you! The LORD let his face shine upon you, & be gracious to you! The LORD look upon you kindly & give you peace! So shall they invoke my name upon the Israelites, & I will bless them.”

May the Force be with you.

We hear this quite often in Star Wars. It’s not always a Jedi that says it–one of the first instances is Han Solo telling it to Luke Skywalker, It was often used as “good luck on this dangerous mission” but also as a blessing, for good things to come your way.

Over the past 40 years, it’s become the most notable phrase from the saga. The entire notion of Star Wars Day on May 4 comes from the pun on the phrase. It has taken on almost a religious aspect for fans. It’s not surprising to see some fans respond by saying, “and also with you” as you would hear in a litany in a church.

We want to be blessed and we want to pass along the blessing. When I was in college, the Emory & Henry Choir would close every performance since its founding in 1958 with a hymn with a version of these words called the “Lutkin Benediction.” It was always a powerful and emotional moment at the close of a concert. I had the pleasure of attending many of their performances during my time at Emory since several of my fraternity brothers were always in the choir. Whatever may come, God will be with you. I ask His blessing on you as you go out into the world today. I pray that you will seek Him regularly, that you will call on Him in your dark times and praise Him all the time. May the Force (of the Lord) be with you!