F3 Knoxville

Author: Rep Sleepy

Beastly Kraken

THE SCENE: Somewhere in the 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; mosey loop by Mt. Crumpet and do a few of each exercise for demonstration purposes

THA-THANG:
Kraken with 8 stations, do exercise at a station then run the full loop and past the exercise you did to the next one. The stations were:

  • Kraken Burpees x20
  • Gorilla Humpers (4-ct) x20
  • Donkey Merkins x20
  • Bear Crawl halfway up Mt. Crumpet, Crawl Bear back down
  • Crab Cakes (4-ct) x20
  • Seal Claps (4-ct) x20
  • Dancing Bears (4-ct) x20
  • Monkey Squats x20

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 fought the beastly kraken. Welcome back Fins!
CIRCLE OF TRUST/BOM:

During my small group at church last Sunday, we got into a discussion about forgiving others. Forgiving someone is more about taking the weight you are carrying off yourself than anything to do with the person you are forgiving. Forgiving someone doesn’t mean you have to become friends with them or even start to like them. Forgiving someone is not saying their actions were ok or acceptable. Forgiving someone is saying that you are turning it over to God. One particular verse that stuck with me is Genesis 50:19: “But Joseph said to them, “Do not fear, for am I in the place of God?” Joseph is speaking to his brothers after their father dies. His brothers are worried about him paying them back for selling him into slavery all those years before now that their dad is dead. Joseph had every right by human standards to hate and punish his brothers, but he instead forgives them. The challenge this morning is to ask yourself who you need to forgive and in what situation in your life do you need to remember that you are not in the place of God?

MOLESKIN:
Pray for Grouch as he travels this week

ANNOUNCEMENTS:
Toad VQ on Tuesday!!!

Broken Ladder

THE SCENE: 23 degrees and a little snow left on the ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Tempo Squats x10; Cherry Pickers x5

THA-THANG:
Was going to do a ladder workout but somebody broke my ladder and spread it around the AO so we went location to location to do the work.

  • Stop 1: Grinder for Burpees x10
  • Stop 2: Troll Bridge for Imperial Squat Walkers (4-ct) x20
  • Stop 3: Pavilion for Dips x30
  • Stop 4: Tennis Courts for Bobby Hurleys x40
  • Stop 5: Centerfield of Baseball Field for WW2 Situps x50

Rinse and repeat until recover was called, everyone was somewhere in the third round

MARY:
Boxcutters x20; Flutter Kicks x10; Big Boy Situps x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
6 HIMs this morning

CIRCLE OF TRUST/BOM:
Philippians 3:13-14

“Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

These verses talk about how we are to grow in our faith. What are we each doing to grow? It is not enough to just grow our physical strength. We must work at being better fathers, husbands, and men as hard as we work to improve physically. We must work at our faith by reading God’s Word, praying, and spending time with fellow believers.

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

12 Dice of Christmas

THE SCENE:
Low 30s and plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x24; warmup mosey

THA-THANG:

Each PAX roles a 12 sided dice and does the exercise for the number rolled. Rinse and repeat until recover is called.

  • 1 – Run loop from the warmup
  • 2 – Merkins x24
  • 3 – Squats x24
  • 4 – Big Boy Sit Ups x24
  • 5 – Bear Crawl to cone, Crawl Bear back
  • 6 – Dips x24
  • 7 – Imperial Squat Walker x24
  • 8 – Flutter Kicks (4-ct) x24
  • 9 – Crab Walk to cone, Broad Jump back
  • 10 – Burpees x24
  • 11 – Box Jumps x24
  • 12 – Australian Snow Angel x24

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA

6 HIMs rolled the dice this morning plus two more went for a nice long walk

CIRCLE OF TRUST/BOM:

“In those days a decree went out from Caesar Augustus that all the world should be registered. This was the first registration when Quirinius was governor of Syria. And all went to be registered, each to his own town. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child. And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn. And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!” When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger. And when they saw it, they made known the saying that had been told them concerning this child. And all who heard it wondered at what the shepherds told them. But Mary treasured up all these things, pondering them in her heart. And the shepherds returned, glorifying and praising God for all they had heard and seen, as it had been told them.”
‭‭Luke‬ ‭2:1-20‬ ‭ESV‬‬

MOLESKIN:

Merry Christmas

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merry Merkinmas

THE SCENE: A lovely 30 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Arm circles x10; Little Bit of This, Little Bit of That; Tempo Merkins x10; Circle of Merkins going up to 4

THA-THANG:
We went on an Elf (Indian) Run all over the AO making twelve stops on the way

  • Stop 1 – Hand Release Merkins x10
  • Stop 2 – Stagger Merkins x10 each hand
  • Stop 3 – Donkey Merkins x10
  • Stop 4 – Merkin Escalator
  • Stop 5 – Knerkin x10
  • Stop 6 – Crucible Merkin x10
  • Stop 7 – Squerkin x10
  • Stop 8 – Pattycake Merkin x10
  • Stop 9 – Incline Merkin x10
  • Stop 10 – Breakdancer Merkin x10
  • Stop 11 – Decline Merkin x10
  • Stop 12 – Merkin Jack x10

MARY:
Q should have made the route a little longer so it was a long Mary.

Big Boy Sit Ups x20; Protractors; Never Cross Dolly x15; Hello Dolly x15; LBCs x20; Peter Parker x10; Overhead Claps x25; Catalina Wine Mixers x10; Tempo Squats x25

COUNT-OFF & NAME-O-RAMA
6 HIMs wished each other a Merry Merkinmas

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

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