F3 Knoxville

Tag: Yo-Yo

Lukewarm

THE SCENE: Equalizer It was warm but a little cooler than it has been. The tennis courts would like a hot stone treatment
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins and such
THA-THANG:
Hit the track. At each cone do exercise listed Qty 20 on first lap, then subtract 5 each lap. Exercises are:

  • Pull ups
  • Squat jumps
  • merkins

detour into tennis court. Do bear crawl from gate to gate. Then get back on track

  • Lunges Each leg
  • Dry docks
  • imperial walkers
  • dips

mosey to tennis court for some suicides with Merkins. Nine lines.

MARY:

We circled up on the tennis courts for some dealers choice at work including marine Burpee’s, flutter kicks, hello dollies, etc.

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:

Get out your hot plate people.

Lukewarm

I’m going to describe some people….

  • Attend church fairly regularly. It is what is expected of them, what they believe “good Christians” do, so they go.
  • Give money to charity and to the church… as long as it doesn’t impinge on their standard of living. If they have a little extra and it is easy and safe to give, they do so.
  • Desire to fit in both at church and outside of church; they care more about what people think of their actions than what God thinks of their hearts and lives.
  • Don’t really want to be saved from their sin; they want only to be saved from the penalty of their sin.
  • Are moved by stories about people who do radical things for Christ, yet they do not act. Lukewarm people call “radical” what Jesus expected of all His followers.
  • Rarely share their faith with their neighbors, coworkers, or friends. They do not want to be rejected, nor do they want to make people uncomfortable by talking about private issues like religion.
  • Gauge their morality or “goodness” by comparing themselves to the secular world. They feel satisfied that they are nowhere as horrible as the guy down the street.
  • Say they love Jesus, and He is a part of their lives. But only a part. They give Him a section of their time, money, thoughts, but He isn’t allowed to control their lives.
  • Love God, but they do not love Him with all their heart, soul, and strength.
  • Love others but do not seek to love others as much as they love themselves.

* How many of these “lukewarm traits” resonated with how you’re living your own life?

i know a few of those hit me in the mouth. I am Lukewarm a lot of the time.
jesus said:

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth.”
‭‭Revelation‬ ‭3:15-16‬

so, let’s get out our hot plates and warm up our faith, our actions and our spirit

MOLESKIN:

ANNOUNCEMENTS:
Mend house clothing drive

Goat Yoga minus the goats

THE SCENE: 74 degrees, humid enough to make Snitch sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (4ct) x5

Baby arm circle’s (4ct) x10 and reverse

SSH (4ct) x20

Mosey to Carl Cowan sign

THA-THANG:

10 T push ups

10 ultimate squats (Narrow, normal, sumo = 1)

10 (4ct) Freddie Mercury’s

Run a lap on sidewalk

+Repeat for a total of 4 times

MARY:
Around the world ab workout

30 (4ct) Flutter Kicks IC

20 side crunches

15 (4ct) shoulder taps IC

20 (4ct) Hello Dollys IC

30 (4ct) American Hammers IC

10 BBS

 

~15 minutes of Dudes stretching with Dudes (aka Yoga)

bent over Hamstring stretch

Cat/Cow

neck stretch

child pose

shoulder stretch

hip flexor stretch

pigeon pose

seated hamstring stretch and straddled hamstring stretch

butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

With everything going on with the Pandemic, be sure to check in on people and make sure they are doing well.

When you are visiting family and friends, try to avoid the “How is work going?” and ask “Are you happy?”

The happiest of people don’t have the best of everything, they make the best of everything.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow 7/18/20 at the dogpound at 6:30am

Climbing down the ladder

THE SCENE: humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x12 (it was a little early to think this hard), cherry-picker x5, Rockettes x10, BAC x10 both ways, tempo squats x10.

THA-THANG:
Mosey to splashpad.

Do all ten exercises, take a lap around the parking lot, drop the top one and repeat.  We took an intermission half way thru and took a lap around the track together.

  • 10 — Burpees
  • 9 — Squat jumps
  • 8 — Lunges (each leg)
  • 7 — Diamond merkins
  • 6 — CDD
  • 5 — Monkey-humpers (4 ct)
  • 4 — Captain Thors (starting at 1 and progressing up to 4….so technically 10 captain Thors..oops)
  • 3 — Ultimate merkins
  • 2 — Box Jumps
  • 1 — Decline merkin

MARY:
1 Captain Thor just to mess with them, Flutter-kicks x 20 (4-ct), Freddie Mercury x15 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s a great time to know the Lord.  So much in our culture is shifting.  Apart from being anchored in knowing God, we are like shifting sand driven by the waves all around us.  Anchor your souls in the knowledge of God.  What a great time to go back and study some basic theology (study of God) about the attributes of God — He is unchangeable, holy, wise, good, loving, sovereign.  To know God leads to trusting God and finding an anchor for our souls.  Spend some time in the Bible, a good theology book, or grab another man and study God together. 

Shake and Bake

THE SCENE: The Dog Pound ground was dry but the air was soaking wet. It was Hum-Ed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some classic SSH, Merkins, this and that’s, burpees and baby arm circles.
THA-THANG:
Tank, yes I referred to myself in the 3rd person, started the co-Q with a nice little mosey to the steps below “Dwayne Johnson”.
Do 1st exercise, run a lap around the left side of island and up the little baby steps. To starting point where you more to the 2nd exercise. Repeat till you go through all exercises.

OH CLAPS 40
Squats 35
Merkins 30
Lunges 25
Wide Merkins 20
Cobra Kais 15
Shoulder tap merkins 10
Burpees 5

then do some line hops in plank, some line touches in plank, some dips on the curb.
Doubtfire took over the Q duties and made us run to Nashville, I mean the pavalon. Mayberry had to remind him we did build pull up bars but Doubtfire just kept making us run like some sort of evil dictator. We pleaded to stop but he just hissed at us. I was scared.
We finally got to the pavalon where he had a boom box playing soothing sounds from what sounded like Barbara Streisand. Doubtfire said it was his favorite singer and mentioned something like “she is magical” and looked at us all quite uncomfortably. He then told us o do  pull ups and lunges starting with one and working up to 11. Running up to the top gravel it and doing the same with burpees. How nice of him. Once the first heart attack happened he called off the dogs and we headed back the long cut way to the AO because the previous Q forgot his cell at the steps.
Once everyone got back to the AO and we hit 3 miles, we had a little date with Mary.

MARY:
Hello dollys for the cheetahs until the 6 (me) caught up. Then as a group we did flutters x30 and some awkward one legged donkey kicks to firm up the buttocks for the ladies. There were tennis players there and I was tempted to do pickle pounders and monkey jumpers but figured that they would enjoy it too much.

COUNT-OFF & NAME-O-RAMA
12 total with one FNG Mudpuppy
CIRCLE OF TRUST/BOM:
Doubtfire took the reins and talked about the 2nd F and reaching out to our brothers in need. If you haven’t seen someone in a while reach out to them. Dedicate some time to them. Lots of struggles going on out there and no one needs to go through it alone.
MOLESKIN:
Doubtfire and I have been absent from the dog pound for quite a while. Although I still consider the dog pound my original home AO,  I have been cheating on them with the equalizer. I do feel bad about it. The equalizer guys are so nice to me. No one ever tells me that I’m stupid or get out of my way tank you’re going to slow. They never say things like “man are you out of shape.” Or “that’s not the way you do a Burpee you loser”. I was feeling pretty good about myself and I think I needed to be knocked down a couple of notches, that’s why I decided to come back to the dog pound. It was good To be humbled. In all seriousness though, I did miss the guys at the dog pound. I think I’m going to be mixing it up a little bit more in the future. #allf3AOsRULE
ANNOUNCEMENTS:
CSAUP on the 18th, mend house donations

Because Legs feed the wolf gentlemen

THE SCENE:

60 something with a 100% chance of legs

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers (4ct) x5

Imperial Walkers (4ct) x15

inch worms x5

Mosey w/ CMU to Hill

THA-THANG:

  • 15 American KB swings,15 Russian KB swings, or G2O(x20) touches
  • Run up the hill to pull up area
  • 10 strict, 10 jumping pull ups or 5 negatives
  • Run down the hill
  • 10 ultimate squats (close, normal, sumo)
  • Run up the hill to top
  • 15 jump squats, or 20 air squats
  • Run down the hill

Mosey w/ CMU to Doggy shack

Tweet-E’s Turn, Shoulder press, or Baby arm circles

25 V-ups

25 (4ct) flutter kicks

25 ‘Merkins

MARY:

COUNT-OFF & NAME-O-RAMA
and Ski dog (I couldn’t find your name)
CIRCLE OF TRUST/BOM:
The way I developed this workout was to challenge everyone in areas that they might not feel the strongest like running, pull ups, or shoulder work.

This led me to think about a native American proverb about the constant battle within ourselves.

An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

 He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

It’s our choice everyday of which wolf we feed. So day by day, we can decide to feed the good in ourselves and starve the bad. And this might seem like the bad would go away, but when you starve a wolf, it only gets more aggressive, meaning the bad in ourselves can become harder and harder to suppress. But by continuing to keep focus on the good and turning your weaknesses into strengths can we be guided to a better version of ourselves in our faith, a better version of ourselves in our marriage, for our children.

I know you all made that choice to become better by showing up today, so all I ask is to continue through the rest of the day making the same decisions because we have no idea what tomorrow will bring.
MOLESKIN:
Welcome FNG StairMaster

ANNOUNCEMENTS:
CSAUP July 18th at the dog pound starting at 6:30am