F3 Knoxville

Author: Belding

Who is the hardest person to lead???

THE SCENE:  Dark, clear, and cool – 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40 SSH

20 Overhead Claps

20 Seal Claps

20 Big Arm Circles – Forwards and Backwards

Michael Phelps OYO
THA-THANG:
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –

  • Merkins
  • Mountain Climbers
  • Squats
  • Hand Release Merkins

Welsh Dragons – 2 Sets till 5

MARY:
Hello Dolly’s; Flutter Kicks; Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Who is the hardest person to lead?  Yourself…

Five Action Points to be a leaders with self-discipline

  1. Develop and follow your priorities
  2. Make a disciplined lifestyle your goal.
  3. Challenge your excuses.
  4. Remove rewards until you finish the job.
  5. Stay focused on results.
    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stay Off My Lawn – Big Ball

THE SCENE: Clear and a cool 43 degrees…90% humid
F3 WELCOME & DISCLAIMER
WARM-UP

  • 45 SSHs
  • shoulders shoulders shoulders- baby arm circles, overhead clamps, seal claps, cherry pickers, morracan night clubs

THA-THANG:

  • Mosey to the Amphitheater
  • 11’s up the stairs with inclined merkins and rows
  • Mosey to Hot Tub Time Machine where we found match game from our childhood
  • Burpees
  • iron mikes
  • hand release merkins
  • squats
  • mtn climbers
  • LBCs

When made a match, we took a lap around the LAWN….during which G6 ran into the LAWN CLOSED sign. Thus, stay off my lawn

Out of time when we got back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
OLD TESTAMENT- punishment, killing, vengeance

NEW TESTAMENT- love and forgiveness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

School’s Out…where is the snow?!?!

THE SCENE: Upper 30’s; Dark and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of Shoulder Movements – Baby Arm Circles, Cherry Pickers, Moroccan Night Clubs; Side Straddle Hops

THA-THANG:
We played a little Joker’s Wild under the cover to stay dry

  • Hearts – Burpee’s
  • Diamonds – Merkins
  • Spades – Shoulder Taps
  • Clubs – Reverse Lunges
  • Aces – Run a lap
  • Jokers – Dealers Choice

We flipped a card, did the exercise of the suit and the # of reps based on the number of the card.  All face cards = 10 reps.
MARY:
We ran out of time and missed the Mary.
COUNT-OFF & NAME-O-RAMA
6 HIMs beat the snow that never came to Powell
CIRCLE OF TRUST/BOM:
I honestly don’t recall….
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Clash of the Titans…

THE SCENE: Dark and Cold, but not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We recounted the 1981 classic movie, Clash of the Titans.  Perseus was charged with saving his beloved Andromeda from the Kraken.  First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head.  He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66.  On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees.  After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards.  Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges.  We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

MARY:
We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
We discussed Servant Leadership and finding ways to help those we lead.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Picture Day

THE SCENE: 45 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Tempo Squats

This Right Here

That Over There

Michael Phelps

One Other Thing…

THA-THANG:
Broke into Battle Buddies

  • DORA’s – 50 HR Merkins, 100 BBSU, 150 Merkins, 200 Curls with CMUs
  • 4 Corners – 20 Overhead Press with CMUs, 20 Boxjumps / Step Ups, 20 Rows with CMUs, 20 Monkey Humpers
  • Lunges with Merkins – starting at 10, countdown until time up

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Paul giving thanks in his most painful days through his letter to the Ephesians.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pictures and videos captured for the Shopper News article – https://www.knoxnews.com/story/shopper-news/powell/2018/11/21/powell-high-school-parking-lot-before-early-morning-f-3-meeting-space/2010947002/?fbclid=IwAR1vjNlKNHobwf-c77yPfIVbuoOQzb_WpbHtTIm6gnfA2BGIw_oXb2ATqtM