F3 Knoxville

Worry

THE SCENE: upper 40s and dry at JUCO. Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the CMU pile for the starting point of our AMRAP style workout. At each point along the defined loop, perform the designated exercise as summarized below.

  • 10 blockees
  • 5 pull-ups
  • 25 merkins
  • 25 squats
  • 25, 2-ct Freddie Mercury

AMRAP!

MARY:
LBCs, gas pumpers, 6″ LBCs, Merkin ring of fire
COUNT-OFF & NAME-O-RAMA
8 worked hard this morning!
CIRCLE OF TRUST/BOM:
The recent events in the Nashville school are on everyone’s minds. It makes us worry about the possibility of it happening to our families. Worry can overtake our lives and it is another tactic of Satan to draw our focus away from God. Jesus provided some of the most comforting words regarding anxiety. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.” – Matthew 6:25‭-‬34 NASB1995

This doesn’t mean that we shouldn’t be cautious, of course. However, we can do our best to not dwell them either.

MOLESKIN:

ANNOUNCEMENTS:
Escape from Haw Ridge is coming up soon!

BrickyardBricks

THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbies x 5, Alt Shoulder Taps x 30 IC, OH claps x 20 IC, Seal Claps x 15 IC, Morrocan Night Clubs x 20 IC, OH Press x 20 IC, Cherry Pickers Army Style x 15 IC, A little this and that arms
THA-THANG:
Mosey to splash pad

The MEAT: (RD1 x 50, RD 2 x 40, RD 3 x 20)- ALL with Bricks

  • Triceps Ext
  • Prone Plank Single arm rows (B)
  • Curls
  • OH Press
  • Bent over Flys
  • Double rows,
  • FWD Raises
  • Lat Raises
  • After RD- run 1 lap around splash pad then do 50 BBS, RD 2 – 2 laps and 75 MKNS, RD3 – 3 laps and 50 SQT Jumps
  • Back to AO

MARY:
Bruce Lees x 10 IC, Gas Pumps x 14 IC, Flutter kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Natty. Gmail, Fast & Easy, A-Rod, Super Trooper, Biohazard
CIRCLE OF TRUST/BOM:
lost message, but talked about comfort zone
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Preview of Hardship Hill

THE SCENE: Cold, clear and gloomy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Tempo merkins
  • Tempo squats
  • Overhead clap
  • Run around parking lot
    • Bernie
    • High knees
    • Butt kicks
    • Karaoke

THA-THANG:
Grab a block and carry it to the amphitheater. We did a mini obstacle course in teams of 3.  While waiting for our turn, the rest of us took turns leading block exercises at the amphitheater.

The obstacle course included:

  1. Bear crawl up the hill
  2. Run to the pool wall; up and over
  3. Run to the benches by the fountain and “parkour” the perimeter
  4. Run around the civic center to the parallel bars
  5. Travel the parallel bars with your arms
  6. Run to the pool wall; up and over
  7. Run the playground and complete the monkey bars
  8. Return to the amhitheater

CIRCLE OF TRUST/BOM:
I encouraged the PAX to register for Hardship Hill.  I explained how it had a huge influence on me joining F3.  2 other PAX expressed the same.  We also talked about the name: Hardship Hill.  It is a physically hard course on a hill, but it is also a fundraiser for Operation Enduring Warrior.  They help veterans with their hardships.

We then talked about the hardships each of us carry in our own lives and I encouraged the PAX to share those burdens with their peers in F3.  Shield Lock is a great place to do this.

ANNOUNCEMENTS:

  • OTB recon workout on Saturday at 0700 at Melton Lake
  • Shovel flag building on Saturday; CMU decoration
  • Escape from Haw Ridge on April 14
  • Hardship Hill on Memorial Day

Just try and bounce your butt!

THE SCENE:  36 Degrees, to cold for all these warm days we’ve had!!
F3 WELCOME & DISCLAIMER Yuuuuuuuuup
WARM-O-RAMA:
10 SSH, 5 Tempo Merkins, 10 Mtn. Climbers, 5 Willie Mayes Hayes, 10 LBAC Foreward & Backwards, 11 Morroccan Night Clubs,  12 Hallelujahs, 5 Tempo Squats, 5 Knoxville Cherry  Pickers
THA-THANG:
Mosey to the Ampitheater

7s- Derkins; 2ct. Lunges

11s- Dips; Squats. Box jumps up the ampitheater

21s-Monkey Humpers; Toe Merkins

“Just bounce your butt if you can!”

 

MARY:
Noooooooope
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
1 Peter 3:13-15

“Who is going to harm you if you are eager to do good? But even if you should suffer for what is right, you are blessed. Do not fear what they fear; do not be frightened. But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”

Be the light of Christ to the world and people around you. Regardless of situation and bad attitude. We have the promise of the eternal promised land.

MOLESKIN:
Praise for Feenys girls bloodwork; prayers for good news from Fridge’s Ms ultrasound, thoughts and prayers for Nashville.
ANNOUNCEMENTS:
Ruck in the morning. Escape from Haw Ridge coming up. Piston working on building Bravo Shieldlock

Capture the Flag

THE SCENE: Cool. clearish, Dark& lots of birds chirping
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

Side Straddle Hops (25)
Imperial Walkers (20)
Cherry Pickers (5)
Tempo Merkins (10)
Tempo Squat (20)
10 Burpees

THA-THANG:

  • What we have here is a modified version of capture the flag.  Complete with additional burpees etc.
  • -Split into two teams and then into teams
  • -The flag is located at the end of each Parking grid, for each team.
  • -To advance or move backward you must both complete the exercises in the parking space.
  • -Bear Crawl, crab walk or lunge to next spot
  • -Once you have crossed the “dead zone” you are in enemy territory and fair game for capture
  • -Capture occurs if you are in enemy territory and they (ALL) complete the exercise before you (irrespective of when you started)
  • -If “captured” you must take a lap around the school and start back at your flag
  • – No guarding. Forward or backwards movement required
  • -Poor form for speed is grounds for a punishment lap
  • Losers – Take a lap while
  • Winners – Hold an Al Gore

 

Exercises

  • 10 burpees
  • 10 squats
  • 10 mountain climbers
  • 10 smurf jacks
  • 10 merkins
  • 10 BBS
  • 10 LBC
  • 10 Monkey Humpers
  • 20 Freddie Mercuries
  • 20 Hello Dollies
  • 20 Flutter kicks
  • 10 Curls
  • 10 Squat Thrusters
  • 10 CMU swings

MARY:
Popcorn Mary.
COUNT-OFF & NAME-O-RAMA
See picture
CIRCLE OF TRUST/BOM:

  • Priorities
    • Many think your time reflects your priorities (often true)
    • For many in this circle, your time may not reflect your priorities; it may reflect your lack of priorities or your weakness in setting priorities
    • The squeaky wheel gets my time and attention
    • This is a lack of ability to set boundaries and defend your time
    • Jesus served? Yes – Jesus also prioritized his messages and his actions
    • As HIM we are capable, willing and have the heart to serve in so many ways that we can’t do it all.
    • Do you have an set of priorities well establish that guide your life?
    • Are they reflected in what you DON’T DO as well as what you DO?

MOLESKIN:

ANNOUNCEMENTS:
Get your kitchen pass for Haw Ridge..