F3 Knoxville

Author: Stye

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.

Count to 100

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walkers, SSH, Windmills, cherry pickers, Moroccan night clubs
THA-THANG:

Mosie to large parking lot by the lake, with a quick pit stop for dips and box jumps.  Shuttle run to increasing distance parking lines, bernie back and exercises at starting line:

10 Burpees

20 BBS

30 Lunges

40 Merkins

50 SSH

60 Squats

70 Overhead claps

80 Flutter kicks

90 Calf raises

100 LBCs

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Check in on your friends, and if you need help reach out to someone.  Revelation 21:4 He will wipe every tear from their eyes.  There will be no more death or mourning or crying or pain, for the old order of things has passed away.
ANNOUNCEMENTS:
Sign up for Iron Pax, we will start week 0 this Friday.

Having the right stones

THE SCENE: Clear and 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Windmills, Tempo Squats, Toe Merkins.  Basically anything to avoid getting on the pavement and goose poop.
THA-THANG:
Choose your rocks wisely then a slow march around the parking lot while doing: Overhead claps, seal claps, curls, triceps, and holding T pose.

Incline, Decline Merkins, BBS run a lap x 3

Mosey over to big parking lot and Lunge to light 50 Squats, run to next 50 LBC, bear crawl to end and then reversed back with crawl bear, bernie and reverse lunges.

Mary in the poop free parking lot and jog back to flag.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watch our tongues, it can do harm or build people up.  Make sure we are using them for good.
MOLESKIN:
“what did you gain by regularly praying to God?” the man replied, “Little. But, let me tell you what I lost: anger, ego, depression, insecurity and fear.”

Sometimes the answer to our prayers is not gaining but losing.
ANNOUNCEMENTS:
Iron pax is starting on Fridays in September.

Back to the future

THE SCENE: Clear skies and a crisp 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, tempo squats, baby arm circles, and toe merkins
THA-THANG:
Mosey to the courtyard for a merkin count down: incline, decline, and dips with laps in between.  Jog to the coupon pile for another countdown: bottom of hill (curls for the girls, triceps, and overhead presses) top: (Big boys, LBC and pull ups)

Mosey back for some mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending” C.S. Lewis

We all have moments or things in our lives that we would probably do different.  We can’t change the past but we can try to improve the future.  A father’s love for his kids is like a view of God’s love for us.  We should be patient and kind and forgiving when they mess up.  God is always here for us no matter our past.  Be there for your kids no matter the mistakes they make.
MOLESKIN:
Romans ch 12 v 1
ANNOUNCEMENTS:
Forgot to ask…oops

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax