F3 Knoxville

Listen

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

  1. Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
  2. Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
  3. Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
  4. PAX completed 2 sets of 40ish yard sprints.
  5. Mosey back to rocks and R/R #1.
  6. Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
  7. Completed 4 rounds of sprints.
  8. Mosey back to AO.

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

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circuit City

THE SCENE: Mid 70’s. Humid and Muggy. Does it ever change?
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

21’s – Side Straddle Hop (Count 5 IC and the rest silent to 21. Everyone must stop on 21 exactly together or else..burpees as punishment!)
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
Main Circuit (8 stations):
Circuit from AO start down to new parking lots by playground. Sprint/jog in between exercises:
  1. 15 merkins
  2. 15 BBS
  3. 15 Crunchy Frogs
  4. 15 Carolina Dry Docks
  5. 5 Burpee pull Up
  6. 20 Dips
  7. Decline merkins
  8. 15 Box Jumps
Rinse and repeat for 20 min or until QIC says recover
25’s (ex. 7’s or 11’s) on baby hill
Bottom of hill workout: Hands above head squat jumps
Top of hill workout: Hand release merkins
Partner merkins sets of: x 15, 10, 5
Circle of Pain (COP) Abs!
Bear Crawl clockwise until told to stop..bear crawl counterclockwise until told to stop.
Not So Lazy Boys (my personal fav)
COUNT-OFF & NAME-O-RAMA: 27 PAX
Snitch, Dimples, Dog Bite, Rusty, Cheatsheet, Cat Gut, Woodshack, Possum, Fabio, Toll Bridge, Hot Tub, Compost, Carney, Umbro, Bunny, Lights Out, Mayhem, Flanders, Jenner, Gibbler, Slim Shady, Chaco, Pringle, Guano, Pusher
CIRCLE OF TRUST/BOM:
Frustrated with kids?
Frustrated with wife?
Frustrated with job, friends, family, health?
Depleted? Tossed around by the waves of life?
Isaiah 40
Biblical times war = more than matter between nations but also deities.
Peoples of conquered nationals pqxs often adopted conqueror’s religion b/c they believed their deity was superior to their own.
Don’t lose perspective of what’s important in life.
No one and no nation is big enough to be a threat to God.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
Prayers for Jenner to get an interview for med school (in Bahamas!). A 10 year dream in the making!
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.
3rd F event at downtown location Overlook. August 11!

Farva’s Highway Trooper Sendoff

THE SCENE: Partly cloudy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Imperial Walkers, 10 Bottle Openers, 10 Cherry Pickers, 10 Baby to Wide Arm Circles Forward, 10 Baby to Wide Arm Circles Backward
THA-THANG:
Mosey toward stop sign on northeast side of Admin Bldg.  Stop at brick wall on left of road.  25 Bench raises.

Mosey to big coniferous tree just north of stop sign.  20 American Hammers.

Mosey on perimeter trail to area north of Roadshow Run.  20 Hello Dollies.  Then run to top of Roadshow Run and back.  Those who arrive back first do Baby Crunches until everyone is back.

Mosey to bottom of Mt. Everest.  20 Flutter Kicks.  Run to large tree half way up Mt. Everest and run back.  Those arriving first do baby crunches until everyone is back.

Mosey on perimeter trail to shaded area north of utilities bldg.  25 Carolina Dry Docks.

Mosey on perimeter trail to Northshore Entryway Gate.  Mosey east up road to shady area south of utilities building.  15 Tempo Merkins.

Mosey east on roadway to where there is downhill slope toward soccer fields.  Go down hill.  We will do sevens with Bicycle Kicks at bottom of hill and Burpees on top.

Mosey to stop sign on Southeast Corner of Admin Bldg.  25 Diamond Merkins.

Mosey to boulder pile.  Do 20 each of the following exercises:

  • Overhead Presses
  • Curls
  • Triceps
  • Rows
  • Squats

Mosey to AO.

MARY:
Standing stretches with legs together and legs apart; leg raises while lying down on six; arm and leg raises from plank position; Boat canoe.

COUNT-OFF & NAME-O-RAMA
Eleven men, no FNG’s.pi
CIRCLE OF TRUST/BOM:

THE DESCENDING GOD

In Philippians, Chapter 2: 6-8 we read about:  “Christ Jesus,a 6who, though he was in the form of God, did not count equality with God a thing to be grasped,b 7but emptied himself, by taking the form of a servant,c being born in the likeness of men. 8And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross”

As Henri Nouwen states, our God is a descending God.  Jesus, who was born in a manger, chose the descending way continually.  He lived with his parents up to his 30th year in an disrespected town of Nazareth.  Although full of divine power, he equated power and popularity with temptation.  His disciples were simple men, not popular, wealthy, or religious leaders of the day.  His miracles were performed out of compassion, not to impress.  Often he even tells those whom he has cured not to tell others about it.  And, as he his life continues he becomes increasingly aware that he must fulfill his mission by sacrificing himself on a cross.  God is spat on and tortured, not lifted up in greatness.

Quoting Henri Nouwen in his “Letters to Mark” he states “God has willed to show his love for the world by descending more and more deeply into human frailty.”  And when Jesus reaches the utmost in poverty, pain lowliness and loneliness, nailed as a criminal to a cross, it is then that “we know how far God has gone to show us his love.  For it is then that Jesus has not only reached his utmost poverty, but also has shown God’s utmost love.”

ANNOUNCEMENTS:
3rd F at Outlook on August 11 at 8:30 am.  Talk to Pele or Lillydipper about signing up for the Fake Gloom Kickball team for a great tourney on Saturday, August 18.

Burpee Baseball – JUCO July 23, 2018

THE SCENE: Juco parking lot,  Wanted to do on actual baseball diamond on campus but torrential rains yesterday made it a swamp.  So cement baseball here we come!  75 degrees – very humid – slight fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did two burpees of each of the 20 different made up burpees that are written on the old softballs with sharpies.  Basically it combines the exercises we know and love with a Burpee.  What’s written on the ball is just the name of the exercise to combine with a burpee.  Here are the types:

  1. Iron Mike
  2. Frog   (out and back with legs while in plank)
  3. Big Boy
  4. Squat Jump
  5. Release Merkin
  6. Side Straddle Hop
  7. Double Merkin
  8. Lunge
  9. Imperial Walker
  10. Cross Mountain Climber

THA-THANG:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with burpee type written on it (one or two words).  5 hard balls, 17 softballs.
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team (and thus the points).
  • Object of the game:  The team with the most points wins.  Two points for softballs and five points for hardballs.
  • Burpees: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do five burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).
  • Game End / Lightning Round: If all 22 balls are thrown before 30 minutes is up, then the lightning round commences.  The balls are totaled (2 points per softball and 5 points per hardball). The team with the most points wins. All balls are put back in the pot. The lightning round is the same as before except the burpee repetitions is one per base and zero for the retriever.

MARY:

A little 20 rep, Hello Dolly, Box cutters, scissor kicks, courtesy of @Nuetron.  Thanks Bud!

COUNT-OFF & NAME-O-RAMA

Nuetron, Pink-Eye, Snaggle-tooth, Fast-n-Easy, FNG (Sap),
CIRCLE OF TRUST/BOM:

Struggling with loving abusive family members sucks big !@#$.  Prayers requested for living a lifestyle of forgiveness and not just a “I’ll just forgive you once” mentality.  Jesus calls us and shows us to a higher calling that we can only “achieve” with the help & strength of the Holy Spirit! Praise God for the helper!

ANNOUNCEMENTS:
Kickball tournament coming up.

Letting things go

THE SCENE: Perfect Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x side stradle hops, oyo leg stretch, michael phelps, took a stroll to bathroom and back and finish with baby arm circles 10x
THA-THANG:
Head to boat docks.  7 cones set up.

  • 1st cone – 10 burpees
  • 2nd cone – 15 lunges
  • 3rd cone – 20 merkins
  • 4th cone – 25 squats
  • 5th cone – 30 shoulder taps
  • 6th cone – 35 baby crunches
  • 7th cone – 40 side straddle hops

We started and finished together each round.  Ran to 1st cone did 1st exercise, then ran back to starting point.  We waited until everyone completed.  Next round 1st cone then back to starting point then to 2nd cone and back to starting point.  Added exercise until we completed all 7 exercises.  Started to knock off each exercise (1st the burpees, then lunges) after each round but ran out of time.

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week marks the first time that both my kids will be going to camp for a week.  As a parent you worry how they would do. These are the times to let go and let God take care of it.  Are we holding on to things that hold us back whether that is work, addiction, family, or money issues.  Present those things to God and he will do whats best for us.
MOLESKIN:
Each HIM got after it this morning.  Welcome our newest FNG Bluecross he absolutely killed it.
ANNOUNCEMENTS:
3rd F @ Outlook on 8/11/18, Trucking to the pound, kick ball tournament,