F3 Knoxville

The Gift of Today

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THE SCENE: Beautiful, sunny, low 60s
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct), in cadence

-Bolt 45s

– 10 Cherry Pickers (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– Little of This and then That

THA-THANG:

Mosey to Area 51.

DORA!  PARTNER UP! One partner runs to fire hydrant near the Area 51 Loading Dock (this was modified to the big tree half way down… the fire hydrant was a bridge too far…) and does 5 squat jumps and runs back while the other starts the exercises.  Each pair shall complete the following:

  • 100 Big Boy sit-ups
  • 100 Lunges (doing both legs counts as 1)
  • 100 Merkins
  • 100 Smurf Jacks

Mosey to Grassy Field southwest of Admin Building.

RECTANGLE CONE WORKOUT:

  • Run around cones in rectangle.  On the long side, do Bernie Sanders, on the short side do Bear Crawls.  Stop at midpoints and corners for exercises:
    • At midpoints (long side only), do 20 Carolina Dry Docks
    • At each corner, do 20 mountain climbers (2-ct)

Rinse and repeat, but replace the exercises with the following:

  • At midpoints (long side), do 20 Bobby Hurleys
  • At each corner, do 20 Plank Jacks

Mosey to Intersection of Circle Drive.

  • 25 American Hammers, 20 Flutter Kicks, 20 E2Ks left side/right side.

Mosey to AO.

MARY:
Ring of Fire, Captain Thors, and we ended with 31 Candy Corn

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We did the 31 Candy Corn in honor of Quikrete, aka Grady Pitstick, who joined our PM PAX last year and passed away last November.  He would have been 31 today.  Tomorrow is not guaranteed to anyone. Take advantage of today.  Always take the opportunity to reach out to someone who might need a little support, a little encouragement, or just a smile and a friendly greeting. It may mean more than you think.

MOLESKIN:
Prayers to Sparkler and his family on this day.
ANNOUNCEMENTS:
Goliath at the Gorge this week-end. Good luck, brothers!

Unfinished Flora 1,2,3…..4…..5…..4,3,2,1

THE SCENE: Something about cold hand and fingers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soilders IC x 20, Sprinklers IC x20, Tempo Squats X 15, SSH X 25, Bone the Fish

THA-THANG:
CMUs were needed with Partner work.

100 Merkins by 10s feet on CMU partner held plank

200 BBS by 20s partner on ground feet 6″up CMU overhead

300 Goblet Squats by 25s Partner held an Al Gore with CMU

400 CMU Swings by 25s for some others cheated, parter ran

some started 500 SSH but I think they cheated

MARY:
Hello Dolly for 1 minute

CIRCLE OF TRUST/BOM:
1 of General Neyland Game Maxims is to Carry the fight to the opponent and keep it there for 60 minutes.  How hard is it to carry the fight to a workout for 45 minutes and not let the doubt of if you can do it keep you from giving it your all!  Now, it’s even harder to carry the fight to a marriage for a lifetime!  We have to fight for our marraige.  Fight the world, the doubt, the lust.  Marriage is a foundation of our country and people scoff at it and treat it like its no big deal.  Check out the Knoxville Marriage Initiative.  It’s a great program that I highly recommend for any married couple.  Newlyweds or Oldlyweds you can learn something from it!  Powell Church will be hosting an event.  Check out the links below.

MOLESKIN:
FIGHT FOR YOUR MARRIAGE

ANNOUNCEMENTS:
https://www.knoxvillemarriageinitiative.org/

https://www.eventbrite.com/e/powell-couples-workshop-tickets-68185642091     FIGHT FOR YOUR MARRIAGE

Life is Short — Give Yourself Away While Your Here

THE SCENE: Crisp, 43 degrees.  Chilly but not for long…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 Cherry Pickers
  • 10 Baby Arm Circles/ 10 Bakkards
  • 10 Seal Claps
  • 30 Apollo – “Oh, No’s”
  • 30 Snow Boarders
  • 20 Merkins

THA-THANG:
Parking Lot:  High Knees, Karaoke, Skipping, Bear Crawls, Lunges, Mountain Climber

Battle Buddy up, Grab a CMU and Slingshot to Everest, 15 Squats and catch your buddy to switch.

Everest:  Blockees with overhead press.  Partner runs halfway up Everest, does 10 Big Boys and then switch.  3 rounds

Slingshot back to the AO doing 15 dips while alternating.

MARY:

  • 15 Snow Angels
  • 15 Superman
  • 15 Toe Touches
    COUNT-OFF & NAME-O-RAMA

Tooth Fairy, Snitch, Rousey, Viagra, Crab-Legs, Hands, Hot Tub, Waffle House, Flashback,

CIRCLE OF TRUST/BOM:
Read a book over the Summer call the “Book Thief”.  It is written with the narrator as death.  Death takes the souls of everyone who has died.  Death is not angry, mean, or have any malice.  It is just his job to take souls once someone dies.  Every once in a while there is a soul that is so much lighter because that person has given most of themselves away in this life so there is not much to pick up and carry away. None of us gets out of the life alive.  Take the time to give yourself away in this life so you will be the lightest of souls taken to heaven.

“His soul sat up. It met me. Those kinds of souls always do – the best ones. The ones who rise up and say “I know who you are and I am ready. Not that I want to go, of course, but I will come.” Those souls are always light because more of them have been put out. More of them have already found their way to other places.”

Markus Zusak, The Book Thief

MOLESKIN:
Prayers for Viagra as he works with his group to buy toys for kids in low income areas and reach even more kids this year for Christmas.
ANNOUNCEMENTS:
Brolympics II on Nov 9th.

Food Drive this Month

Matterhorn BurpeeFest

THE SCENE: PAX consensus said 43 degrees and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Baby arm circles x 10 IC (each way)
Imperial Walkers x 20 IC
Cherry Pickers x 5 IC

THA-THANG:
Mosey to Matterhorn and Partner Up for Matterhorn Dora Ladder

  • Partner 1 – run to first light; Partner 2 – 100 merkins, switch
  • Partner 1 – run to second light; Partner 2 – 200 burpees, switch
  • Partner 1 – run to first light; Partner 2 – 300 V-Ups, switch

Mosey around boats
(5) 8 Count Body Builders on command

Mosey to AO (Waxjob called for Jail Break)

MARY:
Ab Cycle: Flutter kicks x 20 IC; Hello Dolly x 20 IC; Reverse Crunches x 15 IC
Box Cutters x 20 IC

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:
“A key to success is playing the hand you were dealt like it was the hand you wanted.” -Inky Johnson.

MOLESKIN:
Mumble chatter was high today even throughout the burpees. PAX pushed hard and kept YHC motivated to push to the end.  Success was had throughout the workout with the only audible being the 300 V-Ups.  I believe we hit about 1/3 of those.

ANNOUNCEMENTS:
Goliath at the Gorge this weekend.  See @Tank for details
Pray for Lady Junk – continued chemo treatment but prognosis is looking good.
Pray for Excite Bike’s family.  BIL passed away last year and family is still struggling.

I-Beam Back In The Saddle

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
Imperial Walkers – IC x 12

THA-THANG:
Mosey to the outhouse and pick (2) good size stones

  • Curls x 10
  • OH Press x 10
  • Squat Thrusters x 10
  • Tricep Curls x 10
  • Repeat (3) times and finish with curls til 6 is up

Mosey to boats for Partner Dora Deck O Cards

  • Partner 1 – pick a card, bear crawl to 1st light pole, run to 2nd and do excercise, mosey back
  • Partner 2 – Combined 200 merkins, 400 squats, 600 LBC’s
  • Switch

Mosey around boats

(5) Burpees on command

Mosey back to AO

MARY:
Ab Cycle – flutter kicks, hello dolly, reverse crunches

COUNT-OFF & NAME-O-RAMA
11 PAX in attendnace – forgot to record names

CIRCLE OF TRUST/BOM:
Learning about discipleship

Mentorship – come sit with me

Discipleship – come walk with me

As and F3 HIM we are called to walk with each other.  Find someone to walk with you and then pay it forward.  Life will better with others WITH you.