F3 Knoxville

Author: Rainbow

Soggy Cards

THE SCENE: Cold steady rain, around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up in the dry of the pavilion

20 SSH on the 4ct, 10 Windmills on 4ct, 10 cherry picker, 10 Freddy Mercury, 10 tempo merkins, and 10 tempo squats
THA-THANG:
14 rep cards various rep numbers and 14 exercise cards with 14 exercises. Flip for rep and exercise.

Exercise cards as follows

  • man makers
  • burpees
  • Big boys
  • Run up baby hill and back x3 cards
  • Hand release merkin
  • dips
  • table rows
  • 1 min wall sit
  • 4ct squat
  • pull ups
  • smurf jacks
  • freddy mercury

MARY:

COUNT-OFF & NAME-O-RAMA
3 HIM’s made it out on a nasty cold rainy tuesday.
CIRCLE OF TRUST/BOM:
Talked about how Christ surrounded himself with brothers during his ministry.  Talked about how important accountability and fellowship is to us as men.  Challenge to pray for each other and reach out to someone you haven’t talked to in a while to be an encouragement to them.
MOLESKIN:

ANNOUNCEMENTS:

4th Tuesday In October

THE SCENE:

Chilly and foggy, about 45 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 25 SSH (4ct), 10 Tempo Merkin, 10 Tempo Squat

Slowsey to middle parking lot- Cherry Pickers x8 on sidewalk then mosey down to end of parking lot and back with 2 burpees in middle.  Big Arm Circles Front and Back with mosey down to end of parking lot and back with 2 burpees in middle.  Mosey to playground
THA-THANG:
11’s On the Playground

3 Set’s of 11’s- 1. Box Jumps and Dips 2. Derkins and Incline Merkins 3. Squats and 4ct Flutters

Mosey down to end of parking lot and back with 2 burpees in the middle of parking lot after finishing every set of 11’s

Mosey to Cardiac…

Up cardiac stopping at each bend for 10 CDD’s hold at top.  Once 6 was up knock out 15 American Hammers then back to AO.

Cash out at AO with ATM’S
MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX PACMAN, SNITCH, GIBBLER, KENTUCKY, BLUEBIRD, CRABLEGS, SHARKY
CIRCLE OF TRUST/BOM:
Spoke about the Tennessee/Alabama game and how Tennessee and it’s team resembles our lives a lot more than Alabama.  That sometimes our hard work doesn’t turn out the way we desired.  That obstacles and hardship don’t mean we’re being punished.  God just asks us to show up and be faithful.  To trust him no matter what is going on at any given time.  That he has a plan and sometimes it doesn’t look the way we wanted or thought might be best for us, but God sees the whole picture.
MOLESKIN:
ANNOUNCEMENTS:

Initiation Not Procrastination

THE SCENE: Feeling a bit fall-ish, temps in the 60’s.  Great morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Break the circle and line up on the curb…20 SSH on 4ct then jog down back

Windmills x12 on 4ct jog down and back

Tempo Merkin x10 jog down and back

Tempo Squat x12 jog down and back

THA-THANG:

Mosey to base of little hill…Bear Crawl up to gate.  Perform Flutters on 4ct x20 Back on Mosey

Mosey to Rock Pile at Asylum. Perform 11’s with rock curl at pile and jump squat at stop sign. Recover back at top Perform Tempo Squats x10 and SSH x20 Mosey…

Mosey to Pavilion Perform 20 Table Row/ 20 Dip/ 30 Second wall sits Rinse and Repeat x3

Recover back to A/O

Hello Dolly on 4ct x40 and Finish with American Hammers x15 on 4ct

 

MARY:
I
COUNT-OFF & NAME-O-RAMA
11 HIM’s at Asylum this am counting myself.  Shout out to Snitch, Archie, Full House, Gibbler, Flopper, Assfault, Kentucky, Crab Legs, Waffle House, and QVC
CIRCLE OF TRUST/BOM:
Talking about the “Sin of Passivity” and taking initiative.  Being a leader.  That often times we know how to lead at work or lead a home improvement project, but we don’t take initiative to lead at home.  Initiate in conversations, in our finances, initiate with our children and wives, and most importantly initiate a conversation with our Creator.

Challenge to think of 4 ways to Initiate This week…

 

Simple but Brutal

THE SCENE:  Cloudy, Breezy, around 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 30 SSH on 4ct

Jog from curb to other end of lot…Michael Phelps with some of this and that jog back

Perform 10 Windmill in cadence jog back to other end of lot perform 10x Rockette jog back

Finish warm-o-rama with 10x Cherry Pickers
THA-THANG:
Had 2 different sets of Exercises

Set 1 Legs/Abs

20 Squat, 20 lunge, 20 BB’s, 20 flutters

Set 2 Chest/Back/Shoulders

20 merkin, 20 CDD’s, 20 Superman, 20 overhead clap

 

Ran a circuit loop with 5 stops from AO around up dragons tail and back.  Perform Set 1 at all 5 stops then loop back and perform Set 2 at all 5 stops.  Goal of getting in 100 reps of each exercise.  Mission Accomplished.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 PAX  Hands, Jail Bait, Pac Man, Waffle House, Husker, Crab-legs, Waffle- House, Kentucky, Full House
CIRCLE OF TRUST/BOM:
We talk all the time about getting better.  We get better physically and we push ourselves on the first “F”.  I wanted to challenge all of us to focus on a few more “F’s” this week…

Fellowship: Contact a brother you haven’t seen.  Reach out.  Be a friend.  Pursue.  Friendships aren’t easy.  We have to work at them.  Do that this week.

Faith: Prayer is something so simple, but we lose focus often.  Challenge to have meaningful prayer in the morning, in the middle part of your day, and in the evening.  Do that this week.

Added F is Friendship:  Focus on our spouses and the friendship we have with them.  Pursue them.  Court them.  Send them flowers.  Do that this week.

Added and last F is Fatherhood:  Be engaged with your kids.  Put the phone down when you’re at home.  No social media.  No fantasy football.  Say “yes” and don’t be so quick to find a reason for a “no”.  Do that this week.

 

MOLESKIN:
Shout out prayers to Hands son Grant as he heads to Austria for a semester abroad.
ANNOUNCEMENTS:

Fog-o-Rama

THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Cherry Picker x8

Windmill 4CT X15

Tempo Merkin x10

Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest.  Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.

Pick a rock

1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile

2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile

3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile

4.  Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six

Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4

Mosey Back to AO

Cash out at AO with some ATM’s

MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:

Being an example for Christ in what we do and how we react.  We are constantly faced with decisions, obstacles, and trials.  They are inevitable.  It’s part of living on this side of heaven.  Though we can’t stop these things from happening, we can control how we react to them.  Challenge of showing Christ through our circumstances.  Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.

 

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