F3 Knoxville

Quad burning

THE SCENE: 38, foggy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run to big, steep, long hill on Watt Rd .  Run up, walk down 3x.

Run the short greenway trail just cause I’m curious.   Turns out it is another steep, long hill climb.

Run around the park for time

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s Bday Party

THE SCENE: A brisk 32° morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Soccer warm-up!

Jog across the parking lot, high knees, lunges, butt kicks, open/close the gate, high kicks, 75%, 100%

THA-THANG:
Arm pong

  • 6cups per team
  • 10 upright rows to throw
  • 5 body builders if you make it
  • Clear all the cups
  • Teams throw at the same time
  • People on deck hold Al Gore

Drifter’s steal the CMU

  • Three lanes: 4ct Mtn Climbers, HR Mercins, Gob Squats
  • 10x to move CMU from other team’s base to the middle, 10x to move CMU from middle to your teamst base
  • Teams go at the same time

Took a break lap to reset the CMU game

Mini sea biscuit

  • 15 Big boys
  • 10 tricep dips
  • 5 pull ups

Run lap
MARY:

ABCs with legs together, alternating arm/leg lifts while on stomach, bear crawl

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:
Playing team sports can get us really competitive and make us feel like we need to beat the other team down. But out here the harder we work the more the other team benefits themselves by keeping up and working hard.

This should be the same in the rest of life. “For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Says Paul in Ephesians 6:12 ESV. So whether it’s an apposing political party, or someone at work who seems to have it out for us, or a crazy family member, we need to fight for their benefit. The harder we work at making ourselves better, the more people around us will benefit.

We are all one body and need to work together to help one another

The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” On the contrary, the parts of the body that seem to be weaker are indispensable, and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty, which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.
1 Corinthians 12:21‭-‬26 ESV

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

Emory Road Barkely…

THE SCENE: Dark and Chilly…but clear skies.  If you look just about Powell High you can see Venus…or was it Uranus???
F3 WELCOME & DISCLAIMER

Disclaimer was embedded into the Warm-O-Rama

WARM-O-RAMA:
Little Baby Arm Circles

Side Straddle Hop

Tempo Squat

THA-THANG:
Emory Road Barkley

Three laps up and down Emory Road with stops for exercises

  • Powell High – 10 Manmakers – cause that’s what Clark Duncan does to all of us
  • Frontier Phone Company (not sure how they stay in business) – 15 Mtn Climber
  • First TN Bank – ATMS – 15 shoulder taps, 10 hand release Merkins, 10 Merkins
  • Orange Pearl Spa – 20 Monkey Humpers cause they feel soooo gooooodd
  • Car Wash – WMD x 10 reps
  • Skate Park – 20 Squat Jumps

We split into two groups of five; did Man makers together each time and ran opposite ways around the loop…switching directions each time.

Had more time to go so we went WINDOWS to the WALL

  • 45 sec Window sits by the entrance to the school
  • 15-25 Derkins with your feet up on the wall

MARY:
Ab work with Hello Dolly, Flutter Kicks, Bruce Lee, and Boat/Canoe
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Thanksgiving week…be thankful for our blessings…we are called to return our blessing back to God and to bless those we encounter.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Picture Day on Tuesday AM

T-Ruck Stop

THE SCENE: About 30, but no wind so it’s pretty nice.
F3 WELCOME & DISCLAIMER Oops… Kinda skipped it a little bit. (slap self on wrist)
WARM-O-RAMA:
Deconstructed Body Builders:
10x 4-ct Plank Jacks
10x 4-ct Ruck Merkins
10x Tempo Squats
Reconstructed Body Builders
10x 8-ct Body Builders
Definitely warm now.
THA-THANG:
Ruck a lap w/ 60lb sandbag, swapping halfway.
Stop at the Cesspool
20x Ruck Merkins
50yd Bear Crawl with Ruck Drag
25x Upright Ruck Rows (bring ruck up to chin)
50yd Crab Walk, ruck in front. Fwd, backward, and sideways
30x Squats
Ruck another lap
Stop at the bleacher/stairs
Half the PAX holds a plank with feet on bleachers.
Other half the PAX carries both rucks and sandbag to top of hill
Planking PAX drop to low plank while carrier descends.
Swap roles and repeat
10x Ruck Derkins
25x Upright Ruck Rows (sounds like Scooby Doo)
20x Squats
Ruck one more lap back to the parking lot
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Crap… Forgot to count off. Therefore, not sure how many showed up this morning…
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
ANNOUNCEMENTS:
Alcoa Service Action tomorrow with Habitat. Also, F3 Chattanooga launch!

Thanksgiving CMU Feast

THE SCENE: 29 but not bad once you started moving…and we did!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey around AO parking lot to warm up
  • Calf stretches on curb
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) 4 CT X 10
  • Merkins – 10 4CT IC
  • Tempo Squats (IC) 4 CT X 10

THA-THANG:

Turkey & Dressing – 5 burpees & 10 CMU overhead presses – switch with partner

Pecan Pie & Sweet Tea – 10 CMU squats & 10 merkins – switch with partner

  • Mosey – partners take turns carrying CMU

Side of Alexander Building  

  • 15 Pullups on the walkway rails
  • Calf raises on steps w/ CMU until partner finishes pull-ups on steps
  • Rinse & repeat X 3 each
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Bagwell Center –

  • 25 CMU curls while partner does step ups/box jumps – switch – X 3 rounds
  • 25 bench dips while partner does bentover rows w/ CMUs – switch – X 3
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Performing Arts Center area 

  • 25 CMU tricep extension while partner does calf raises – switch
  • Mosey to AO

Turkey & Dressing & Pecan Pie & Sweet Tea

MARY:   Flutter kicks, Hello Dollies, Boat & Canoe, Side crunches

COUNT-OFF & NAME-O-RAMA

8 HIMs – Bagger, Neutron, Rocket, Snaggletooth, Spotter, Stye, Trolley, and Booster

CIRCLE OF TRUST/BOM:

Ecclesiastes 3:1-22 – For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing.

Acts 1:7 – He said to them, “It is not for you to know times or seasons that the Father has fixed by his own authority.

Jeremiah 29:11 – For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

Proverbs 3:5-6 – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

We all have seasons of change in our lives. While we may not understand it, we trust in God to guide us. We know he loves us. My Dad has gone from being strong physically to very weak after his quadruple bypass. My wife is leaving her job today after 21 years. Things happen in our lives and we pray about them, ask God for advice and guidance, but know we may not be able to explain everything that happens. However, we should strive to stay focused on our faith and it will guide us along the way.

MOLESKIN:

No one started dancing when I referenced Kevin Bacon sharing the Ecclesiastes quote while he was speaking to the City Council…I think it was because they were still warmed up from all of the Turkey & Dressing, Pecan Pie and Sweet Teas we had around JUCO.

ANNOUNCEMENTS:

  • Mend House F3 Workout on Monday, November 26 at 6:00 p.m.
  • Final Third F of the Year – Saturday, December 8 at 8:30 at The Outlook(located at 716 20th Street in Knoxville, behind Stephanos Pizza and near UT campus). Our topic will be “God-Centered Relationships.”