F3 Knoxville

Coupon Escalator

THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop x20
Imperial squat walker x10
Cherry Pickers x10
Baby arm circles x10
Baby arm circles back x10

​
THA-THANG:

Grab Coupon and mosey to lower lot.
Escalator
Stop 1- 5 Hand release burpees
mosey towards cardic
Stop 1.5 – 40 coupon squats while
Stop 2- add 10 rows & curls at the top of cardiac
mosey to upper lot
Stop 3 – add 15 hand release Merican’s
Mosey to bottom across from the playground
Stop 4 – add 20 on a 3 cnt or 40 lbc’s (with or without coupon)
Mosey to end of bottom
Stop 5- add 25 froggy squat(jump squat)
Reverse escalator removing an exercise each time back to AO

​MARY:

Ring of Fire Captain thor’s boat ride
Pax hold boat or canoe while waiting your your turn for captian Thor

​COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:

Words are important. Be mindful of the impact your words have in all situations.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.

​
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel

Your words are powerful. With kind and encouraging words, you can change a person’s day – or even their entire life.
Proverbs 10:11-20
Speak words of love
Your words have the power to bring great blessing: ‘The mouth of the good person is a deep, life giving well’ (v.11a, MSG). But words can also do a great deal of harm: ‘The mouth of the wicked is a dark cave of abuse’ (v.11b, MSG).
Words have the power to destroy relationships: ‘Hatred starts fights’ (v.12a, MSG). On the other hand, they have the power to heal relationships: ‘But love covers over all wrongs’ (v.12b). ‘Love pulls a quilt over the bickering’ (v.12b, MSG).
Control of the tongue is vital. ‘When words are many, sin is not absent, but the wise hold their tongues’ (v.19). Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’
Throughout this passage, the writer of Proverbs contrasts ‘the mouth of a fool’ (v.14b) with ‘the mouth of the righteous’ (v.11a). One speaks words of hatred (v.12a). The other speaks words of love (v.12b) and wisdom (v.13).
Words of hatred (v.12a) lead to violence (v.11b), dissension (v.12a), ruin (v.14b) and spreading slander (v.18b).
Words of love (v.12b) are a fountain of life (v.11a); they cover over ‘all wrongs’ (v.12b) and are ‘choice silver’ (v.20a). If someone has offended you, don’t return the offence. It is said that holding a grudge is like letting someone live rent free in your head. Instead, return hatred with love. Speak well of the other person even behind their back and you may find that your love puts an end to the bickering and heals the relationship.

​

Hot and Heavy

THE SCENE:  Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg.  20 Merkins.  20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg.  Partner up.  Doras with partner running to end of driveway and back while other partner does exercises.  Then partners switch.  We will do these exercises:

  • 200 Baby Crunches
  • 150 Squats
  • 100 Diamond Merkins
  • 100 Big Boys

Mosey to bottom of dragon tail.  We will do Route 66 up the dragon tail until we reach area where trail meets other trail.  The first to top sweeps others back to bottom.  These will be the exercises we do:

  •  Carolina Drydocks
  •  Imperial Walkers (4 count)
  •  Plank Reaches (reaching with each hand)
  •  Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH:  Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it.  It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor.  Often I have gone to such people to bring them back to God, to the sacraments, to the church.  But that is acting and living as if God is where I am, and as if my first task is to bring others to my place.  When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there.  I now realize that I can be with people without having to make them think my thoughts and say my words.  I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do.  We need to realize that God is already there with these people, already working with them.  We need to see God in them.  By being with them, joining them, finding God in them, they will not only see God in us but God within themselves.  Then they can more fully believe in God as we desire them to do.

 

Brickyard ROCK Relay

  • THE SCENE: 65 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Annies x 10 IC (B)
  • Carolina Dry Docks x 25
  • Cheerleaders x 25
  • Plank Jacks x 20 IC
  • Tempo Squats x 12 IC
    THA-THANG:
  • Mosey in parking lot to post–> Corner to Corner sequence Station A perform # ex’s listed sprint to Station B perform # ex’s listed and backward run back to station A and repeat down the list:
  • A= 1) 10 BBS 2) 20 Mtn Climber 4 count 3) 30  E2K’s (B)
  • B= 1) 10 Crucible Mkns  2) 20 Clerkins  3) 30 Plank Shoulder taps
  • Once complete above head to planter box and perform step ups until last PAX done
  • Mosey to Splash Pad park and Crab Walk to instructions
  • Partner RELAY with Coupons:  Partner 1 performs ex on list while partner 2 runs lap around splash pad to the coupon pile (boulders).  Partner 2 performs 25 of listed exercise (OH Lifts, Curls, Rows, OH Triceps) then returns with boulder to give to Partner 1.  Trade places, repeat down the list until each partner performs the same exercise.  List included:
  • Hurpees
  • Derkins
  • Jump Squats
  • Monkey Humpers
  • Single leg squats (ALT)
  • Mosey to MARY

MARY:
Never Cross Dollies x 20 IC, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Fast-n-Easy
Natty
Mr. Wedgie
Tractor
Herbie
Norm
CIRCLE OF TRUST/BOM:
Perseverance towards your goal or THE Goal was the message.  Read Philippians 4:13 and 3:13-14.
MOLESKIN:
Brickyardigans persevered today and a tough Q with little breaks and a huge need for H20.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Asylum AM

THE SCENE: It was a steamy but beautiful morning…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
WU w side straddle hops, flutter kicks, tempo merkins, and imperial squat walkers
THA-THANG:
FullHouse Dora Exploration

  • Mosey with deck of cards. Every minute stop for an excersise. PAX picks, today it was:
    • hearts = merkins
    • spades = star jacks
    • diamonds = flutter kicks-4 count
    • clubs = squats
  • Arrived at Everest just in time to meet a battle buddy for a Dora. 1 partner runs the other excersises:
    • 100- squats
    • 100- carolina dry docks
    • 100- 4 count flutter kicks
    • (just enough for each battle buddy to complete 3 everests)
  • While the hear rate was up we did a 1 min tempo run on the trail to the west side of everest sprinting from light post to post with a recovery jog to the next- repeated to the top..
  • We moseyed back down excersising every minute until we arrived at the base of the hill to the Asylum…repeated another Dora just as above

MARY:

Closed out with ATM and some box cutters

COUNT-OFF & NAME-O-RAMA
Total of 6 with a couple of M’s on a separate walk around park..
CIRCLE OF TRUST/BOM:
It was on the heart to talk about sin and how can be lazy dealing with sin. Confront your sin and take it to God. Our nature is to justify or handle it ourselves….repent, ask forgiveness and break down the dam the enemy tries to build between us and God.

MOLESKIN:
I wanted to add sharing our struggles and sin with others we often get a me too! So share and see how we can strengthen one another.

ANNOUNCEMENTS:
nada

The Farmer Carry

THE SCENE: Little warm, beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 each forward and backward IC
Little of this, little of that
Shrugs x10 on Q
Cherry Pickeres x10 IC

THA-THANG:

Everyone grab a CMU and Mosey over to Waxjob hill. Partner up. One Partner takes both CMUs and does bears and blocks up the hill, then farmer carries both CMUs over to the tennis courts around two nets and back. While partner one does that, partner two does the following exercises:

  • BBS x30
  • Squats x25
  • Merkins x20
  • V-ups x15
  • Burpees x10

Once the farmer carry partner gets back, both partners grab one CMU and do the following exercises:

  • CMU Overhead Press x25
  • CMU Curl x20
  • Bent Over Rows x15
  • CMU Tricep Extension x10

When both partners finish those exercises, they switch and repeat until Q calls time.

MARY:
Only time for a little Mary today!

Boxcutters x20
LBC to cash out the last 30 seconds

COUNT-OFF & NAME-O-RAMA

8 HIMs strong this morning!

CIRCLE OF TRUST/BOM:

On the way to the beatdown this morning I heard the song “Get Along” by Kenny Chesney. I’m not very good at remembering song lyrics, but I remember that he says “afraid to die, afraid to live” and that really got me thinking. I think we are all afraid to die, at least to some extent. But we don’t often think about being afraid to live. Why have that crappy job that we hate when we spend the whole day dreaming about doing something we are passionate about? Why watch other people accomplish things and think it would be amazing, but never go out and try for ourselves? Sure there is always a chance that we can fail, but why not try? Failure is just a lesson. Without failure, we can’t grow and learn. Settling in to our comfort zones and living an “okay” life is not what we were made for. Don’t be afraid to put yourself out there for what you believe in and what you are passionate about. God gave us the gift of this life, don’t be afraid to live it.

ANNOUNCEMENTS:
None