F3 Knoxville

Author: Stripped

Real Wood at the Track Meet

THE SCENE: Low 20s. Still. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC

THA-THANG:

We took a trip around the track today with some stops to do some exercises written on (real) wood blocks. Stations included:

 

  • Dips at Picnic Table
  • Mountain Climbers at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • Shoulder Taps at the Soccer Entrance
  • Squats at the Tennis Tree
  • Supermans at half court 

Started with 25 reps. On each subsequent lap, we decreased rep count by 5.

MARY: 

  • Box Cutters IC 
  • Flutter Kicks IC
  • American Hammers IC 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ruth 2— When Ruth went back to work again, Boaz ordered his young men, “Let her gather grain right among the sheaves without stopping her. And pull out some heads of barley from the bundles and drop them on purpose for her. Let her pick them up, and don’t give her a hard time!”

So Ruth gathered barley there all day, and when she beat out the grain that evening, it filled an entire basket.

 

Boaz did much more than the minimum requirement in providing for Ruth, and in turn, Naomi. Israelite law required that those in need be allowed to pick up grain that was dropped on the ground, and Boaz actually encouraged his workers to intentionally drop grain for Ruth. How can you go above & beyond the requirements of loving those around you, especially those in need?

 

MOLESKIN:

ANNOUNCEMENTS:

Snow Poker

THE SCENE: Snowy. Windy. Cold.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 5min to make sure we enjoy the snow.

MARY:

  • She didn’t show. Must have been snowed in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If “somebody needs to do something”, be that somebody.

MOLESKIN & ANNOUNCEMENTS

Rain Stations

THE SCENE: 40° & Wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

40sec at each station. 20sec to move to next station. SSH & flip some stations after each round. Stations included:

  • Boat Hold
  • Squats
  • Pullups
  • Calf Raises
  • Dips
  • BBS/LBC
  • Table Row/BAC
  • American Hammer/Flutter
  • Lunge/Step Up
  • Incline Merk/Wall Sit

COUNT-OFF & NAME-O-RAMA

5 HIMs

CIRCLE OF TRUST/BOM:

Philippians 4:4-9 — Always be full of joy in the Lord. I say it again—rejoice! Let everyone see that you are considerate in all you do. Remember, the Lord is coming soon. Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.

 

In a year like this, we all have a reason to be down. But we all also have a reason to be full of joy. And at least a part of being joyful is what you choose to fix your thoughts on…

What is true, honorable, right, pure, lovely, and admirable in your life and in the world right now? How can you celebrate these things today?

Dealer’s Choice

THE SCENE: Freezing & Comfortable

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • SSH IC | Windmills IC | Rockettes IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 6min

MARY:

  • Aussie Snow Angel
  • Flutter Kicks IC | American Hammers IC
  • Hello Dolly IC

STRETCHES:

  • Cobra Kai
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 1:12-14 – Let us leverage our circumstances—even the less than ideal ones—to advance the Gospel.

MOLESKIN & ANNOUNCEMENTS:

 

10 for 11s at the Equalizer

THE SCENE: Low to mid 30s. Perfect gloom.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Baby Arm Circles IC
  • SSH IC | Rockettes IC

THA-THANG:

Simple Q today: a pair of 11s

  • 10 Pull-up at Playground | 1 squat at splash pad
  • Break for Cobra Kai x5 OYO
  • 10 burpees at outhouse. | 1 BBS at splash pad until recover was called

MARY:

  • Pickle Pounders
  • LBCs IC
  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 2:39-40 – When Jesus’ parents had fulfilled all the requirements of the law of the Lord, they returned home to Nazareth in Galilee. There the child grew up healthy and strong. He was filled with wisdom, and God’s favor was on him.

The Christmas story is incredible and powerful, but it’s not the end. Jesus lived a life that serves as an example to us. What is one aspect of Jesus’ character you wish was more a part of you? Make a plan to make Jesus’ whole story a part of your daily life & routine.

MOLESKIN & ANNOUNCEMENTS: 

Check out the 43 Challenge on Slack & fill that 2021 Q Calendar