F3 Knoxville

Dry the Concrete

THE SCENE: 54 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, T plank BAC X 10, Tempo Squats 15, Tempo Merkins 15, windmills 15, Hand release Merkins 15

THA-THANG:

7 cones to change your life.  first cone advances the entire group, you do the exercise until the first HIM moves you

  • first cone 10 burpees
  • BBS
  • CMU Tricep lifts
  • Merkins
  • CCD
  • Baby crunches
  • 5 burpees then run around the parking lot to the beginning , wash, rinse, repeat, and then do it again!!

over the boxes, 20 Incline Merkins, 20 Derkins, 20 derkins in a CCD pose, 20 CCD incline

grab a post, merkin, walk up by hand uneven merkin, incline merkin, walk down by hand uneven merkin, then merkin, again, wash, rinse, repeat
MARY:
all in sequence — Bruce Lee leg raise 20, flutter kicks 20, hello dolly 20
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
cherish the moments with family, prioritize your life, and ensure that you take advantage of time you have with your personal self and Jesus.  there is 168 hours in a week, how much time do you give Jesus, your family, your job??

Look over everyone involved with the Marathon run this Sun, especially our team members A-Rod and Norm

.

No Ordinary Men

THE SCENE:  Cloudy 56 degrees Just a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out 20 SSH 0n 4 Count, Cherry Pickers x6, Tempo Merkin x10, Temp Squat x10
THA-THANG:
Mosey to the Church

Ring of 20 SSH in cadence, 10 burpees OYO rinse and repeat (5 Rounds)

Mosey to Lower Parking Lot

4 Cone Workout

Cone 1 Squat x20 Mosey or Bear Crawl to Cone 2

Cone 2 Merkin x 20 Mosey or Crab Walk to Cone 3

Cone 3 BB x 20 Mosey or Bear Crawl to Cone 4

Cone 4 Squat Jump X15 Mosey back around to Start-Rinse and Repeat (4 Rounds)

Mosey to Base of Little Hill

Up and Down 3x’s With 1, 2, 3 burpees at top

Back to AO

MARY:
Finish American Hammer’s x20 on 4 count, Hello Dolly’s x20 on 4 Count
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Brought up the movie Dunkirk about how allied forces were surrounded by German forces on the beaches of Dunkirk France in WWII.  The solution to save lives of trapped allied soldiers was to use ordinary men and fishing boats to get to stranded troops.  It took ordinary men in fishing boats to go across the English Channel to help save lives.  It’s the same with us and Christ.  He calls us ordinary men to go out and be Christ every day.  We may feel ill equipped, but we aren’t.  It takes a leap of faith and doing.  Ordinary men doing extraordinary things.  It’s the same thing Christ looked for in the disciples.  Ordinary men willing to not ask questions and just do.  Let’s be ordinary men doing extraordinary things!
MOLESKIN:

ANNOUNCEMENTS:

Sound the ALARM

THE SCENE: 54 Perfect degrees, partly cloudy and still a little moisture from the overnight storms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this/Little of that, Michael Phelps, Big Arm circles, Cherry Pickers x 9, Easy jog to middle of parking lot, then high knees to the other side, Butt-kickers to middle, easy jog to the curb.

THA-THANG:
Started with a bear crawl CMU drag from one end of the grinder to the other.  The CMU was then used in the following circuit:

Round 1 – 20 curls, 20 dips

Round 2 – 20 goblet squats, 20 lunges (10 per leg)

Round 3 – 20 BBS, 20 2-count flutter kicks

Round 4 – 20 Rows, 10 pull-ups

Round 5 – 10 Merkins, 20 CMU bench presses

Between each round, PAX ran an approximately 1/4 mile loop.  At the end of Round 5, start over again with Round 1

MARY:
We cashed out today to the Cupid Shuffle.  During the verse, PAX would perform Mtn. Climbers, during the “down” part of the song, Pax would perform Merkins, during the “to the left” and “to the right” parts PAX would kick their feet in that direction from a plank position.  Continue through the song (4:39 in length).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One year for Christmas a kid in my neighborhood got a 10-speed bike.  We all had BMX bikes with the old school coaster brakes and Mike Benson was the first in our neighborhood to get a 10 speed.  There was a large hill we called Denton’s Hill that ended into a cross street.  You had to go left or right at the bottom, straight was a field with a picket fence.  We were riding down the hill and got near the bottom and Mike went flying past us, eventually crashing through the fence and into the field.  Turns out he didn’t fully understand how the brakes work on a 10-speed bicycle.  He got away from the fundamentals.  Often as men, we over-complicate things.  In our jobs, with our wives, with our kids and our friends. I have found that if I keep 2 simple, basic fundamentals in mind, everything else just kind of falls into place.  Those are:  love God and love my neighbor.  That is it.  If I am doing those things correctly, I treat my co-workers, my wife, my parents, my kids and my friends the way that God has called me to treat them.  My challenge to myself and the PAX is simple, get back to the basics; love your wives the way you did when you first started dating, be present in your kid’s lives, be the kind of friend that God wants you to be.  Get back to the fundamentals.
MOLESKIN:

ANNOUNCEMENTS:

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Filthy Fifty Golf

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond.  We did exercises at every tee-off pad (disc golf) around the pond.  If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return.  Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24