F3 Knoxville

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:

(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.

Early Life of Moses

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mathlete guest Q’ed for this segment
THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies — we observed Passover and this plague skipped us
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
We sent 2 spies to run around the Senior center.  After their report, Moses died and we did a stargazer.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.

God does not always take us the short (or easy) way.  We are often led through troubles so God can be glorified and we can be equipped for battle.

Be Ruthless

THE SCENE:   High 50s and calm.
F3 WELCOME & DISCLAIMERAdministered
WARM-O-RAMA:

  • LBAC F/B
  • Seal jacks
  • Projectivator
  • Squat baby pumps
  • Merkin baby pumps
  • Hillbilly mountain climbers

THA THANG:

Mosey to the guardrail.

  • 20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
  • 20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro.  Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2

Etc…

Round 8:  5 burpee jumpovers + Run to Cone 8

 

MARY:

Sprints – winner leads 10-ct of core exercise

Jail break!

COUNT-OFF & NAME-O-RAMA

15 of the best men that I know

CIRCLE OF TRUST/BOM:
What is something baby Moses and baby Jesus had in common?  In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries.  In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered.  Those in power were fearful of losing that power.  Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign.  Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel…  Why did they have babies killed?  Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity.  It is far easier to snuff something out when it is tiny, because it is more vulnerable.  If that ruthless tactic can be used for evil, then it can be used for good.  Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles.  Every day, we war against sin and temptation.  But what if we could kill them as babies, so that they never grow up to destroy us?   

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God.  When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty.  God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation).  That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thingPounce, you’re dead.

Is there baby sin crouching in your life?  So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger?  A little jealousy?  A little lust?  A little arrogance?  Each of these, when it is all grown up, can bring RUIN to a manBe ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life:  During a season, I was consumed by a lust for images of fake women.  Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed.  Every time I open Facebook on my phone, I see fitness videos and pictures.  Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!).  Baby lust.  Baby sin.  Facebook, “stop showing me crap from this group…”.  It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life.  While it is little and vulnerable, KILL IT.  

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko

ANNOUNCEMENTS:

The Little Thing

THE SCENE:   49 and clear.  Super!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead clap
  • Cherry picker
  • Projectivator
  • Walkout merkins
  • Mountain Climber climber
  • Merkin pumps 4-ct
  • Lunge squat lunge squat

THA THANG:

Mosey to the Friendship Bell

  • 10 Bench sideways jumpovers
  • 10 chest tap irkins
  • 10 bulgarian split squats
  • Repeat

Mosey to K-25’s backside

  • 5 burpees
  • Bear crawl up, run down the other side
  • 10 jump squat 180s
  • Run up, crawl bear down the other side
  • Repeat

 Mosey to another hill

  • 5 merkin pumps 4-ct
  • Side shuffle up (switch halfway)
  • 5 Lunge squat lunge squat
  • Run down
  • Repeat

 Mosey to yet another hill

  • 10 mountain climbers
  • Bernie up
  • 5x Walkout + 3 merkins
  • Run down
  • Repeat

 Mosey to the amphitheater steps

  • 10 bobby hurleys
  • Run down
  • 10 derkins on the rail
  • Run up
  • Repeat

Mosey to the pool wall

  • Wurpees x 10

MARY:

30 sec Al Gore
30 squats
Sprint
Repeat

30 sec plank
30 merkins
LBCs
Repeat

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:
The idea for this Word came from Rocket.  Last week, he and I were talking about his knee that he injured in July.  I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete.  I said, “Man, your knee seems to be so much better!”.  Rocket responded, “Well, I’m having just a little bit of pain.  I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.

That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.

Do you have anything in your life that is just a little askew?  A little bad habit?  A little sin?  Something that is not helping you accelerate to be the man you want to be?  Something tiny that you can correct before it becomes a big deal?

  • A little judgmental?
  • A little arrogance?
  • A little jealousy?
  • A little anger?
  • A little lust?

We need to saw these things off while they are little – before they become a big deal.  Because each of these things, when they become full grown – can ruin a man

One of the earliest recorded conversations between man and God is in Genesis 4.  Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted.  He becomes envious when God favors his brother’s offering instead of his.  In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)

Think about that imagery of sin…crouching, then pouncing.  It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Then pounce, the lion is there!

Is there a particular sin in crouching your life?  Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing?  Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Rejoicing and mourning.  Rejoiced for the birth of Slappy’s BFF’s son.  Mourning the loss of Biohack’s MIL.  Prayers for those families.

ANNOUNCEMENTS: