F3 Knoxville

Another Day in Paradise

THE SCENE: Lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Head – Shoulders – Knees – and Toes
THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats

Ran back to starting point, tabata sets again with burpee variations

MARY:
Core stuff
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:
Is spirituality about getting closer or getting better?
MOLESKIN:

ANNOUNCEMENTS:

300

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Loosen shoulders – wide circles and baby circles, wacky jacks, plank – hands on CMU to squat position and hold CMU straight out, repeat.

Sprint Drills – bear crawl knees close to ground 10 yards out and backwards 10 yards back then sprint down and back. Lateral bear crawl same as above.
THA-THANG:
Mosey to football field, along way burpee variations: corn cob burpee x 10, run 50 yards then sit through burpees x 10.

“300” – 6 exercises, 10 repetitions each then sprint down field and back – 5 sets as fast as you can.

10 – Calf raise abductor squat jump

10 – Leg kick T push up

10 – Inchworm tuck jump

10 – Lateral squat jump to lunges

10 – Rocker Burpees

10 – Table top dip toe touch

redefiningstrength.com

MARY:
Lay on back, hold CMU above head wipers with legs, hand plank position ski hoppers, on bottom hands on ground behind back pull knees to chest: left, middle, right, banana hold then reverse banana hold

CIRCLE OF TRUST/BOM:
Read Ecclesiastes 3:1-8. May you read and apply to yourself
MOLESKIN:

ANNOUNCEMENTS:
Moses reminded group about Guardians for Garrett Kick Ball Tournament

Tour of Alcoa

THE SCENE: Clear skies and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Shoulder – wring the towel x 10, partner up hands extended behind back partner pushes hands up for 10 count, scorpion burbees x 10, plank-toe touch-push up-hop feet to hands-plank x 10, hill-billy jacks x 10,

Sprint drills: burpee start and finish, exaggerated karoke, high knee slap till Q says go, game of Knock Out with 2 basketballs, when person is out holds reverse plank.

THA-THANG:

Mosey to Tornado football field, indian run with one CMU.

Crawl under person holding plank drills and plank indian line crawling under others.

Mosey back to AO for Mary, made sure that everyone ran 2 miles.

MARY:
Hold banana position for long count

Table top, touch hand to toe of extended leg up in air and alternate,

Big boys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Love, Joy, Peace, Forbearance, Kindness, Goodness, Faithfulness
ANNOUNCEMENTS:
Bomb Shelter will reign supreme in July, as so in June.

Tabata Together

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

    • Horizontal Gators
    • 4 Corners jump around CMU
    • Hip Hop shoulders
    • Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

  • Toe taps on CMU
  • Plank Hand Walk over CMU
  • Jump Squat High Knees
  • Crab Hip Thrusts
  • Lizard Hops
  • Plank walk feet over CMU
  • Mosey (jog quarter mile)
  • Crab Kicks
  • Inch worm
  • Plank, elbow to hands
  • Down Dog, alternating hand to foot
  • Sit, shoulder press CMU
  • Mosey (jog quarter mile)
  • Frog Burpees
  • Plank Jacks
  • Supermans
  • V-sits left, middle, right, knee to chest
  • Run in Place, alternating hands to knees and toes
  • CMU Clean & Jerk
  • Could have done 2 to 3 more exercises

MARY:

    • Face down, extend legs and arms hold core off ground
    • Supermans
    • Crab Hip Thrusts
    • Side plank Hip Thrusts
    • On back, ball up to extension
    • Hollow Rocks
    • Hello Dollys

    COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.

  • CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS: