F3 Knoxville

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..

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

Go…. Bears

THE SCENE: 50 degrees cool breeze
F3 WELCOME & DISCLAIMER  given 


WARM-O-RAMA:
Tempo squats,  toe merkins, little baby arm circle forward and backwards, Chattanooga Cherry pickers, Seal SSH
THA-THANG:
I

  • Bearmuda triangle
  • Bear crawl inch worms around the triangle.  Then 3 burpees ×3
  • Bear hold ring of fire
  • 10 four count Flutter kicks
  • 20 two count Freddie mercury
  • 30 two count awkward turtles

MARY:
Geronimo : Burpees on the word Geronimo,  squats on BOMbs away then mountain climbers in between.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

with all humility and gentleness, with patience, bearing with one another in love,
Ephesians 4:2 ESV

https://bible.com/bible/59/eph.4.2.ESV

Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:7 ESV

https://bible.com/bible/59/1co.13.7.ESV

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4 ESV
https://bible.com/bible/59/psa.23.4.ESV
MOLESKIN:

Chirst gave us his spirit to help Bear us through this life by using a rod and staff…F3 and the HIM I have started building relationships with is my rod and staff

ANNOUNCEMENTS:

Big Ball Battle Buddy Beatdown ch. 3

THE SCENE: Perfect conditions for a beatdown. Clear and cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Squats, Tempo Merkins, Scorpions, Cherry-Pickers

THA-THANG:

  1. Battle Buddy Body Builder Circuit (All 3 sets of 15 reps per PAX)
    1. Battle Buddy Merkins
    2. Battle Buddy Presses
    3. Titanics
    4. Battle Buddy Throwdowns
  2. Indian Runs to Ampitheater
  3. 11s- Cobras and Inverted Rows
  4. Slowsy back to Fountains

MARY:
Rowers to hit the rear delts

COUNT-OFF & NAME-O-RAMA
9 PAX! Soot, Amazon, Fixer Upper, Postman, Abort, Smoky, Vanilla, Wedding Singer, Drive-Thru

CIRCLE OF TRUST/BOM:
“Iron sharpens iron, and one man sharpens another.” Proverbs 27:17

MOLESKIN:
Goo Nation often touts living in the Comfort Zone as effective Self-Care and is a safe place to retreat from Involuntary Hardship. In an attempt to handle the stress of life that wears on us, we can often choose to retreat to our Comfort Zone and become isolated, dull, and ineffective Sad Clowns.

In this fallen world, we will face Involuntary Hardship (negative stress). Struggles (and even tragedies) at work, in our families, and in our communities will always be present. Life will always be hard to one degree or another. Instead of choosing to live life hiding in the Comfort Zone, we can choose Voluntary Hardship (positive stress). Voluntary Hardship sharpens us and refines us. Voluntary Hardship can look like consistency in the Gloom, having a mentor or accountability partner who hold our feet to the fire, or living in the 3rd F by serving others and a cause greater than ourselves. Voluntary Hardship builds resiliency and makes us stronger and more capable to withstand the Involuntary Hardship that will come.

As Proverbs 27:17 states, one of the best ways to sharpen our blades with Voluntary Hardship is in relationship with other HIMs. We are called to push each other to be better. In this morning’s workout, we literally pushed each other to grow stronger. HIMs pull Sad Clowns out of their Comfort Zone, but HIMs also push other HIMs to accelerate their growth.

The challenge this morning is to not buy the lie that the way to a good life is by eliminating all stress. The challenge is to examine our lives and find where we need more Voluntary Hardship. More specifically, where do we need to be sharpened by our fellow HIMs and where can we help sharpen others? How can we use Voluntary Hardship to refit, retrain, and refocus after a season of Involuntary Hardship?

ANNOUNCEMENTS:
Be on the look out for Haw Ridge and North Hills Workouts!

Fire-Starter!

THE SCENE: 57 Degrees and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Tempo squats
10 Hairy Rockettes
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
10 Windmills in cadence
Bear Crawl in and shake hands/Crawl Bear back
5 burpees on your own
Bear Crawl in and shake hands/Crawl Bear back

THA-THANG:
Mosey to the large parking lot for drills with the HIM in the back sprinting to the front

  • Drills: Side Shuffles, Side to side lunges with toe touches, Hi skips, Lunges, High Knees, Butt-Kicks, and Bear Crawl
  • Hold Plank for the 6/ 20 Pickle Pounders

Mosey to Sophmore Hill lot for drills with the HIM in the back snaking to the front

  • 20 Flutter Kicks
  • Bernie the hill
  • 8 count Merkins

Mosey to Pull-Up bars

  • Half did 5 Pull Ups / while half did Freddy Mercuries x2

Mosey to the Coupon Pile

  • 20 Curls / Rifle Carry to the Stadium
  • Bear Crawl to the top / 2 Burpees
  • Partner Up for Wheel Barrows
  • 20 Tris / Rifle Carry to the coupon pile
  • 20 OHP

Mosey with the HIM in front falling off for 2 Burpees

  • Stopping for 20 Dead Bugs

Mosey back to the flag stopping for some 15 Soul Claps. JAIL BREAK!

MARY:
No time…
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:
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.