F3 Knoxville

Author: Hawk

How do you spell B*E*A*T*D*O*W*N?

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

THA-THANG:
Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

MARY:
Crawdad led box cutters, Gus led shoulder blasters until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that God is greater than our fears, insecurities, and what we understand.  Too often we put Him in a box that we comprehend, but He is so much more.  The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world.  That is how we are to God.

MOLESKIN:
Isaiah 55:8-9

ANNOUNCEMENTS:
None

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.

Jumpin’ Jack Flash Route 66 and Suicides

THE SCENE: 7 am, 42 degrees, humid, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, baby arm circles forward and backward, tricep stretches, .
THA-THANG:
Route 66 – 4 rounds

  1.  Plank jacks (4 ct)
  2. Smurf jacks (4 ct)
  3. Crab jacks (4 ct)
  4. Star jacks (single ct)

Bernie Sanders uphill between rounds 2 and 3

Mosie to dock area

  • 20 decline merkins
  • 20 Hello Dollies (4 ct)
  • 20 Superman swims

Mosie to small hill – crawl bear up hill

Mosie to soccer fields for 3 rounds of suicides:

  1. Apache – run to quarter field, backpedal to baseline, run to mid field, backpedal to baseline, run to 3/4 field, backpedal, run full length, backpedal full length.
  2. Bear crawl to quarter field, lunge to mid field, broad jump to 3/4 field, bear crawl to baseline, run back
  3. Regular running suicide, quarter, mid, 3/4, opposite baseline and back.

Mosie to baseball diamond – 10 pull-ups in dugouts, 1 trip around the bases.

Mosie to pavillion – 20 pull me ups on picnic benches

Mosie to playground – 20 American hammers (4 ct) 20 flutter kicks (4 ct)

Mosie up hill to AO.

MARY:
See 2 rounds on playground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With the hearings for Judge Cavinaugh, it had me thinking about my past.  We have an accuser against us every day, bringing up our past, trying to bring us down.  But we also have an advocate.  Jesus stands with us, and says Yes, he does have this in his past, but I paid his debt, and now he is free to be the man, husband, father, leader, etc. that I created him to be.  So walk with that in mind this week that despite our past, Jesus has made a way for us to be HIMs.

ANNOUNCEMENTS:
F3 3 yr anniversary, F3 Cleveland launch.

Rockin’ Dora and Cardiac Attack

THE SCENE: Mostly cloudy, 73 degrees, 90% humidityTo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(25) 4 ct. SSH; Baby arm circles forward; backers; (10) 4ct. plank jacks; lunge stretch

THA-THANG:

  • Mosey to base of Everest
  • (1) sprint up Everest to rock pile
  • Selected rock and partner for Rockin’ Doras
  • Partner 1: Run west along road, with rock, to first tree and back
  • Partner 2: Curls (up to 200); Squats with rock (up to 200); BBS or flutter kicks (4 ct.), rock optional (200)
  • Mosey cross country to base of Cardiac Hill
  • (5) 4 ct. American Hammers; Bernie Sanders to first bend; (5) 4 ct. Hello Dollies; bear crawl to next bend; (5) squat jumps; sprint to benches; (5) tricep dips;
  • Rinse and repeat, add (5) to each exercise

MARY:
Ab work, 2 rounds ending with 4 ct. flutter kicks.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
II Timothy 1:7 – This is my Father’s favorite verse, and I had not really connected with it. I never felt that I approached life with timidity or fear. I termed it as humility. But, there is a fine line between timidity and humility.  To my shame, I have been doing F3 for a year and a half, and this is my VQ.  To be a real HIM, we need to approach life boldly. We need to lead when we are called to lead and not be timid. We also need to remember that God gives us power, but also love and self discipline.