F3 Knoxville

Biscuit Reboot

THE SCENE:
Gloomy and cold.  Brightened up.

F3 WELCOME & DISCLAIMER:
I think we got it all.

WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))

THA-THANG:
Introduce the Biscuit:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field

Complete as many Laps as you can – 10 is a good target.  We made it, just.

MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)

COUNT-OFF & NAME-O-RAMA:
4 PAX today.

CIRCLE OF TRUST/BOM:
I fartsacked on Friday.  I found out about the accountability of F3 when Bunny called me out for not showing up.  To paraphrase – to miss one F3 work out, shame on me.  To miss two workouts, shame on you.  I decided to up the accountability ante by picking up the Q.  Then I had to attend.
MOLESKIN:

ANNOUNCEMENTS:

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.

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.