F3 Knoxville

Every day is chest day

THE SCENE: 78 and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20, mosey to the flag.  at flag do Merkins, round the clocks and imp walkers
THA-THANG:
Start “at the playground ya know“.

6 stations:

  • Pull ups x10
  • shoulder tap merkins  x10
  • Imperial walkers x20 4-ct
  • wide/reg/narrow merkins x5
  • Round the clocks on three cones (total of 12)
  • incline merkin thrusters up the snake

mosey to the tennis courts.

suicides Burpees on each line. 10 BBS or 20 LBCs every time you hit start line.

Rolling Army merkins, lunges, bear crawls and reverse lunges across mid court.

 

MARY:
Flutter kicks and side crunches
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

Morning // Start with Gratitude to Your Wife

They say one of the most important things you can do in the morning is to show you are grateful for what you have in life. One of the best ways to get into a positive mindset first thing in the morning is to say a prayer of thanks to God. His mercies are new every morning. One of the greatest ways to appreciate your wife is to show your wife that you are thankful for her in the mornings as well. While that’s not always the easiest thing to remember (especially before the first cup of coffee), it’s not that difficult to say a few grateful words to her and remind her why she matters to you and to God.

Do something special – something unexpected like taking care of a household chore that your wife doesn’t like doing or making sure breakfast or lunches are ready for the kids (if that is something she normally does). You can also speak kindness with a thoughtful compliment or by expressing gratitude for what she is giving you.

Freshen Up Your Thanks

The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. Gratitude notes are even better.  While you might always be thankful for your wife, merely writing “I’m grateful for my wife” week after week doesn’t keep your brain on alert for fresh grateful moments. Get specific by writing “Today my wife helped me organize my office” or “My wife helped me think through that challenging situation at work.” And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.

MOLESKIN:
Buy white chalk
ANNOUNCEMENTS:
Hardship Hill is back on for Oct 3rd

Being Neighborly with a Jelly Legged Welsh Dragon

THE SCENE: It’s August.  In Knoxville.  So, you know, warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 (4ct IC); 2 burpees; Imperial Walkers x 15 (4ct IC); 4 burpees; Cherry Pickers x 10ish (IC); 6 burpees; Tie Fighters, forward and back x 12ish; 8 burpees.
THA-THANG:
Jelly Legs.  Line up on the baseline.

  • Round 1: 10 second squat hold; 10 squats, run to other side for 2 burpees, and then back;
  • Round 2:  20 second squat hold; 20 squats, run, 2 burpees.
  • Round 3, 30 second squat hold; 30 squats, run, 2 burpees (see the pattern?)
  • Rounds 4 and 5

Welsh Dragon

  • Bear crawl x 4; 1 4 ct shoulder tap (tapping each shoulder once); 1 merkin
  • Continue with 4 step bear crawl and add a 4 ct shoulder tap and additional merkin each time up to 10;
  • Turn around and work back to the beginning, going down in reps, starting from 10, back to 1.

Cardiac

  • Mosey from AO up Baby Everest, to Cardiac, down to Cardiac, wagon wheeling for the 6;
  • 10 burpees at the bottom; Bernie to the first turn for 10 burpees; mosey to the next turn for 10 burpees, sprint to the top as hard as you can.
  • 25 dips

Some flutters waiting on the 6.  Mosey back to the AO

MARY:
High Heels led something (flutters? Hello Dollies?); then 25 tempo LBCs.
COUNT-OFF & NAME-O-RAMA
 

CIRCLE OF TRUST/BOM:
Here’s the full post of my friend, which I stole for the BOM:  “In the gospel of Luke, a dude skilled in the day’s cultural/religious law approached Jesus to “test him” asking, basically, ‘What do I need to do to be considered right before God?” And Jesus turns it around and asks, ‘Well, what’s written in the law about this topic?’ Dude repeats the Golden Rule, which says, in part: ‘Love your neighbor as yourself.’

Jesus says, ‘Looks like you got it. Do that and you’re cool’  But dude pushes for clarification: ‘Okay, but who exactly is my neighbor?’  Then, Jesus answers the very precise question by telling a story that most everyone on the planet now knows well – the parable of the Good Samaritan.

Story goes, in a nutshell: “Guy traveling was jumped by robbers who stripped and beat him and left him to die. Two dudes who were socially privileged (a priest and Levite) came along, noticed the guy, but peaced-out.  Then, a Samaritan (not considered to fully belong to the dominant culture), noticed the guy lying there and decided to stop and interrupt what he was doing. The Samaritan then spent his time and his money making sure the guy was going to be alright.”

Then, this is the epiphany moment: Jesus didn’t ask, “Which of these three would you consider to be your neighbor?” Instead, he asked: “Which of these three do you think was a neighbor to the guy who nearly got waxed?” Dude responds: “The one who showed mercy.” (i.e., the Samaritan).  Jesus: “Go and do likewise.”

In other words, Jesus was saying: “You’re asking the wrong question – ‘who is my neighbor?’ The question itself  isses the point and implies a primary concern with exclusivity and tribalism. – instead, you should be asking, ‘What should I do to be a neighbor?’” So, instead of asking, “Whose life in particular should matter to me?”

Go and observe who is truly in need and show those persons mercy. A human in need.

 

A human who has been treated unjustly.

 

In order to be a neighbor, you should concern yourself with *that individual* or *those individuals* regardless of attributes such as color, beliefs, religion, political affiliation, occupation, or social standing.

 

Indeed, Jesus assigned no other attribute to the person other than that he was in need.

 

Look for needs and heal them – even and especially if you’re a Samaritan.

 

MOLESKIN:
Prayers for Doubtfire and his family with his mom’s passing.
ANNOUNCEMENTS:

21 Jump Street

THE SCENE: Lower 70s and humid, so typical August weather.  There was a shooting star before we began.  I tried, but I can’t take credit for that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 21 (4 ct)

Little Baby Arm Circles Forward x 10 (4 ct)

Little Baby Arm Circles Backward x 10 (4 ct)

Overhead clap x 1 (single ct)

Tempo merkins x 10

Tempo squats x 10

Burpee x 1

THA-THANG:

Mosey to the splash pad

Deck of Pain – Blackjack style

Draw a card from the deck

The number on the card tells you the number of reps (2-10 with jacks, queens, and kings equaling 10 and aces equaling 15)

The suit tells you the exercise

Diamonds – diamond merkins

Hearts – box jumps (we seemed to do a lot of these)

Spades – table rows

Clubs – LBCs (4 ct)

And all aces are burpee pull-ups (we seemed to do a lot of these, too)

If we hit 21 at any point, then we get a 21-second rest (we only got one rest)

If we bust, then we do the exercise and run to the dock, do 21 CDDs and return (we did a lot of these, but I lost count)

Mosey back to AO

MARY:
We owed the house 21 CDDs for a bust that we hit before we left for the AO, so we did those and then held a plank until time (about a minute or so).

COUNT-OFF & NAME-O-RAMA
Started with 8 and ended with 7.  Ribbed left early, which was supposedly pre-planned and unrelated to the workout.
CIRCLE OF TRUST/BOM:

Anyone heard of Jonathan Isaac?

He plays basketball for the Orlando Magic.

He stood for the National Anthem in the NBA bubble.  He was the first person who did.

He was asked why and if he thought that black lives matter.  Here is his response:

“Absolutely I believe that Black lives matter.  A lot went into my decision and part of it is my thought that kneeling or wearing a black lives matter t-shirt don’t go hand in hand with supporting black lives. . . .  My life has been supported through the gospel of Jesus Christ.  Everyone is made in the image of God and that we all fall short of God’s glory.  Each and every one of us each and every day do things that we shouldn’t do.  We say things that we shouldn’t say.  We hate and dislike people that we shouldn’t hate and dislike.  And sometimes it gets to the point where we point fingers about whose evil is worse, and sometimes it comes down to simply whose evil is most visible.  I felt like I wanted just take a stand on — I felt like we all make mistakes but I think the gospel of Jesus Christ is that there’s grace for us.  And that Jesus came and died for our sins.  And that if we all will come to an understanding of that and understand that God wants to have a relationship with us, then we can get past skin color, we can get past all the things in our world that are messed up, jacked up.  I think that when you look around that racism is not the only thing that plagues our society that plagues our nation that plagues our world.  I feel like coming together on that message that we want to get past not only racism but everything that plagues us as a society, I feel like the answer to it is the Gospel.”

That’s a HIM

It turns out that Isaac is also an ordained minister.

It also turns out that Isaac injured his knee (torn ACL) during his first action and is out for the rest of this season and maybe part of next season.

A radio show on ESPN put up a poll asking if it was funny that the person who stood for the anthem was injured during his first action.  That poll received backlash and was taken down.

Being a HIM is not easy

On his injury, Isaac tweeted this:

“IT IS WELL!!! 2 Kings 4! Thank you for all of your prayers and concerns I’m encouraged. Remember our God is not just a God of the hills but a God of the valleys! (2 Corinthians ch 4 vs 9!) MY COMEBACK WILL BE GREATER THAN MY SETBACK!!!! I STILL STAND IN JESUS NAME!!!!”

Be a HIM

Regardless of whether you stand for the anthem or not, stand for Jesus, especially when it’s not easy to do so.

MOLESKIN:
Thanks for the prayers for Mrs. Choir Boy.  Progress has been made and no bad news.
ANNOUNCEMENTS:
Dad’s camp this weekend

Hurry Up…We’re Waiting!

THE SCENE: Not sure the air temp, but it was humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start out with 20 SSH, Thai Fighters, Tempo Mtn Climbers, Tempo Merkin, and Windmills
THA-THANG:
Grab a CMU and head to the bottom of Baby Everest.

10 cards with 10 exercises. (Freddie Mecury’s, Curls, OH Press, CMU Squats, Plank, SSH, Bobby Hurley, Lawn Mowers, Block Merkins,   One designated runner picks an exercise and runs a loop up dragon tail and back down baby everest while the rest of the pax does an AMRAP of the chosen exercise until runner gets back.  The quicker the runner, the faster the pax is done with said exercise.  Everyone ran once around the loop.

Put up CMU’s and performed a merkin ladder in the parking lot. Spot one was one merkin…and so on.  Lunge between spaces.  10 spots total 55 total merkins.

Finished up with a little route 66 up the dragon tail with squats as the exercise of choice.

Back to AO

 

MARY:

Had time to do 30 4ct Freddie Mercury, 25 4ct LBC’s , and ca$hed out with some ATM’$
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37-39

Don’t over complicate things.  God asks us to do today.  Today is our focus.  God has each of us exactly where he wants us today.  We are right where he wants us and we are to love him with all our heart, soul, and mind.  AND…love our neighbor as ourselves.

MOLESKIN:

ANNOUNCEMENTS:

When Dan Met Amy: The Reunion

THE SCENE: It was almost not unbearably humid.  Almost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20, 4ct, IC; Imperial Squat Walkers x15, 4ct, IC; Tie Fighters, forward and back; 4ct, IC x 10 each; CP x 5, IC; Run two laps around the AO parking lot
THA-THANG:
Burpee Dan

  • Lunge 4 times then 4 burpees, then lunge, burpees, etc. across the parking lot, run back;
  • Repeat with 4 lunges, 3 burpees across; run back
  • 4 lunges, 2 burpees across
  • Finally, 4 lunges, 1 burpee across.
  • Mosey to bottom of Baby Everest

Fat Amy:  4 rounds, each ending with a run or Bernie up Baby Everest and back down.

  • Round 1; 10 burpees; 50 squats; 40 BBS; 10 burpees; run up Baby Everest;
  • Round 2:  10 burpees; 20 star jacks; 10 burpees; Bernie up BE;
  • Round 3: 10 burpees; 20 star jacks; 10 burpees; run up BE;
  • Round 4: 10 burpees; 50 squats; 40 BBS; 10 burpees; Bernie up BE
    Early finishers mosey to the Cloud for 11s (Derkins and Bulgarian Squats)
  • MARY:
    Hands of Time; Hello Dollies and ATMs.
    COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    The Lord tells us “a friend loves at all times, and a brother is born for adversity.” – Proverbs 17:17.  Are there times in your life that God maybe puts someone in our path that needs encouragement, a brother born for adversity and you’ve side stepped it?  I know I have.  My prayer is that I can find the strength to accept the challenge of stepping into the breach with my brother who is going through a rough time and help them through it, even if it is simply a word of encouragement.
    MOLESKIN:
    A couple of notes:  I stole this Q from one that Proton did a few years ago.  We miss Proton.  Also, Veggie and Jumbo posted as well, but don’t appear to have tags.
    ANNOUNCEMENTS:
    Swanson is heading up a work day at Moreland Heights Elementary School on Aug. 8.