F3 Knoxville

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

God Exists

THE SCENE: Drizzling, temps in high 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle hops, Plank Stretches, 10 Rockettes, 10 Cherry Pickers, Michael Phelps
THA-THANG:
Mosey to parking lot by entrance way to Northern Ball Fields.  Go to CMU pile.  Split into teams of two men each.  Each team grabs a CMU.  We will be doing Doras.  Partner One does Bernie Sanders to end of parking lot then sprints back while Partner Two does exercise with CMU.  Then partners switch.  These are the exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest.

Mosey to Pavilion at Northern Ball Fields.  We will do Totem Pole.  There will be five exercises.  We will do first exercise for 30 seconds.  We will continue to add an exercise each time until we have done all five exercises.  We will then drop the first exercise and go through the exercises repetitively, dropping one each time until we have done last exercise alone for 30 seconds.  Thus, we will do each exercise five times.  These are the exercises:

  • Burpees
  • Hello Dollies
  • Picnic Table Pull-ups.
  • Decline Merkins with feet on bench of picnic table.
  • Squat Jumps

Nest, each man does squat with back against wall of pavilion.  We will hold the squat for 60 seconds.

Mosey to Dragon Fly just past the parking lot directly across the street from the parking lot by the entrance way to the Northern Ball Fields.  We will do Route 66 up the Dragon Fly with the following exercises:

  • Mountain Climbers (4 count)
  • Dive Bombers

Mosey back to CMU pile in the parking lot by the Northern Ball Field Entrance Way.  Each man grabs a CMU.  We will do the following exercises in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows

Mosey back to AO.

MARY:

We will do stretches of right leg and left, then stretches of each arm.

COUNT-OFF & NAME-O-RAMA
10 men, no FNG’s.

CIRCLE OF TRUST/BOM:
In his novel One Hundred Years of Solitude, Gabriel Garcia Marquez chronicles the history of a fictional small town in Mexico called Macondo.  At one point in the novel of plague of insomnia infects the little town and the residents go without sleep.  In the process, they lose they begin to lose their memories.  A main character in the novel begins to write on all types of tiems in the town so that people will not forget what they are.  The people join in to help.  Finally, the people in the town place a sign to it’s entrance way that says Macando.  And, they place an even larger sign in the center of the town that says God exists.  

In his book, The Journey of Desire, John Eldredge said that he laughed at the  above story when he first read it.  On his second reading, he began to understand the significance.  He then thought to himself that he should hang a sign above his own bad that says “God exists.”

The significance is that we humans, even us believers, often forget that God exists.  Oh, we may remember He exists at a shallow level but we forget the existence of God at the deeper, most meaningful level.  We forget that He is our Creator, He is the Great Physician, He is the Loving Father, He is the Alpha and the Omega.  The Israelites were constantly forgetting God.  He delivered them through the Red Sea to escape the Egyptians and days later they were complained about water supply.  When he provided water they complained about food.  He sends down bread from the sky and they bemoan the lack of water again.  They later worship false idols.  They must be reminded again and again about the existence of God.

I find myself doing the same thing.  I may go to church and hear a sermon or sing a hymn that stirs my heart, that reminds me of God’s love for me, that motivates me to climb mountains, to forget my fears, to live for my fellow man.  On Monday morning I awake before going to work and find that I have forgotten everything I learned the day before.

In his book The Satanic Verses by Salman Rushdie, the main character falls from an airplane at the beginning of the book.  No parachute, he just plummets from the sky – and lives!  It is a miracle and he claims that he will always remember the miracle, always be thankful for it.  Yet, as time goes on, he forgets the miracle.

What is it about humankind that leads us to forget the existence of God?  We have these moments where we feel loved by God, saved by Him, grateful and thankful.  Then we forget.  Things happen to us that are miracles and we are amazed by them.  But we forget!  That is why it is so important to make the great HC toward God.  We must keep reading our bibles.  We must keep going to worship.  We must keep meeting with others who are forgetful believers like us and talk about the wonder of God, share in his Glory, so that we remember, so we don’t forget that – GOD EXISTS.
MOLESKIN:
Prayers for guys at Neyland Stadium today and for Crawdad’s father.

ANNOUNCEMENTS:  Hardship Hill on May 18

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!

Wednesday Grind

 

THE SCENE
54 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Windmill Merkins x12 (IC)
4ct Diagonal Lunges x12(IC)

Line up on curb
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back
BAC Fwd x15 (IC)
BAC Bkwd x15 (IC)
4ct Overhead Claps x15 (IC)
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back

Mosey to pavilion

 

Picnic Table 11’s
11’s on picnic tables: Derkins and Under-the-Table Rows (fast with no rest)

Mosey to far parking lot.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints (full speed, not a mosey) to 2 second cone, does 10 reps of the exercise and then runs back (80% speed).  While Buddy 1 does the exercises, Battle Buddy 2 alternates between 4ct Flutter Kicks and Superman Swims, x15 of each.  Switch.

After each set increase the number of reps by 2 until each man does a total of 20 reps on the final run.  The exercises for the two rounds are as follows:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps

Mosey to pavilion

 

Picnic Table 11’s – The Sequel
11’s on picnic tables: Bench Squats and Dips (fast with no rest)

Mosey back to hill near the SP.

 

MARY
American Hammers x20 (IC)
Freddie Mercury x20 (IC)
Side Crunches Lf. x15 (IC)
Side Crunches Rt. x15 (IC)

 

COT
Number off and Name-O-Rama
13 PAX

 

BOM
BBC Video – Lion Attacked by Pack of Hyenas (https://www.youtube.com/watch?v=a5V6gdu5ih80)

Proverbs 17:17, “A friend loves at all times, and a brother is born for adversity.”

Often it’s not the big things in life that take us down, it’s an overwhelming presence of small things.  Temptation comes like a pack of hyenas, nipping at our backside staying just out of reach.  If it was just one or two things we could probably handle it, but it’s never that few.  Pretty soon we are surrounded, exhausted and in danger of being eaten alive.  That’s when having a battle buddy is more than just a cliche, it’s a life line.

We aren’t meant to fight our battles alone.  God has given us His Spirit and surrounded us with His people.  Open your eyes and look around…who are the men you would want next to you when the hyenas come?  More importantly, are you the type of man others would want to call on?

 

Submitted by Cap’n Crunch

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR