F3 Knoxville

New use of the old

THE SCENE: cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

one squate

THA-THANG:
mosey to explain all 4 stations. run the route and come back to the first station and pick a battle buddy. One partner runs up to the next station and back while the other is doing the 1 excercise and then he goes. Go through the station list and run up to the next and so on.

 

  • Station 1
    • BBS
    • Freddie Mercury
    • Gas pumpers
  • Station 2
    • Shoulder taps
    • Plank Jacks
    • Plank
  • Station 3
    • SSH
    • Squats
    • Lunges
  • Station 4
    • Burpees
    • Bear Crawls
    • Welsh Dragons

MARY:
Ring of fire with 3 Merkins

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:
Definition of consistency

according to Chat GPT- “Consistency refers to the quality or state of being in agreement or harmony with oneself, with others, or with a particular standard or set of principles. It implies that something is reliable, stable, and predictable, and that it does not contradict itself or violate any established rules or norms.”

Oxford definition:
the quality of always behaving in the same way or of having the same opinions, standard, etc.; the quality of being consistent

let’s be consistent men!

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Our Association

THE SCENE: breezy in the 50s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 windmills, 10 Imperial walkers
THA-THANG:
Mosey to the center of campus for the Kraken! 8 cones are spread around the path. Perform the exercise at one cone and then run clockwise. Stop at the cone after the one you were just at. Perform that exercise and then continue the process until all exercises are completed.

  • 25 merkins
  • 25 dry docks
  • 25 squats
  • 25 box jumps
  • 25, 2-ct flutter kicks
  • 25 heels to Heaven
  • 25, 2-ct mountain climbers
  • 15 burpees

MARY:
Freddie Mercury, LBCs, burpees, and merkins.
COUNT-OFF & NAME-O-RAMA
7 for the boot camp plus 4 more putting in the work around campus.
CIRCLE OF TRUST/BOM:
“I wrote you in my letter not to associate with immoral people; I did not at all mean with the immoral people of this world, or with the covetous and swindlers, or with idolaters, for then you would have to go out of the world. But actually, I wrote to you not to associate with any so-called brother if he is an immoral person, or covetous, or an idolater, or a reviler, or a drunkard, or a swindler—not even to eat with such a one.”

1 Corinthians 5:9‭-‬11 NASB1995

Can we sometimes be naive to think that associating with sinful behavior will not impact us? Paul states earlier in this chapter that a little leaven will leaven the whole lump of dow. It doesn’t matter about intentions, the “leaven” will impact us too.

MOLESKIN:
Don’t let injuries get you down. We had a couple PAX modifying by walking and biking this morning. Nice job!
ANNOUNCEMENTS:
Several upcoming opportunities! Keep an eye on the newsletter.

We Did Rosalitas Today

THE SCENE: 64 and breezy.  Just like I want to be when I’m a strong, confident retiree

F3 WELCOME & DISCLAIMER DONE!

WARM-O-RAMA:
20 SSH, 5 Cherry Pickers, 10 Merkins, 10 Squats, 15 Gradycorns

THA-THANG:
Ye ole F3 Beatdown deck of 52 card pickup

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
“The first responsibility of a leader is to define reality. The last is to say thank you. In between, the leader is a servant.” —Max DePree

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fascination Development

THE SCENE: Cloudy with lingering showers, 72 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch

THA-THANG:
Mosey to base of Dwayne
11’s up to turn
Burpees and Man Makers
Called an audible 20 minutes in

Mosey to Backbone
2x Muscle Up or Pull Up
5x Squat Jump
Burnie Sanders to top of Matterhorn
3x Burpee
Mosey to Backbone
Rinse and Repeat

Mosey to Little Everest
AMRAP – 10 mins
5x Squats
Bearcrawl to top
5x Merkins
Crabcrawl to bottom
Rinse and Repeat

Suicides to Cory Hill
2x Merkins every parking line

MARY:
Mosey to AO
Mary

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Smoky, Goat Dish, Earmuffs, Biscuits

CIRCLE OF TRUST/BOM:
Our company looks to hire people that have a curiosity for buildings and how buildings are put together.  Imagine going to a doctor and finding out the doctor doesn’t have a curiosity for how the body works.  I’m not sure I’d want that doctor working on me.

I had an employee one time that was young and new.  We gave her a project to design with wood and she didn’t know the size of a 2×4.  Was a startling revelation that she was designing a building with material she didn’t even understand.

This brings me to the below quote that I just found.
People in organizations need to develop a fascination for what doesn’t work. @kenblanchard #leadership

Just like having curiosity in life, everyone should have a fascination for what doesn’t work.  Having this fascination may lead you down a path where you find a solution.

ANNOUNCEMENTS:
Painting for Cardinal’s wife in Karns on Saturday, 3/18
Shovel flag building workshop – tentatively scheduled for 4/1/23.  More details to follow.

Pray for MC (Mary Claire) as she continues to battle stage 4 cancer.  The prognosis is not good.

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.