F3 Knoxville

Basic Piston Gloom Sess

THE SCENE: 43 degrees at 5:15. Very little wind. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x of SSH, Willie Mays Hayes, Mountain Climbers, Tempo Merkins, Tempo Squats, LBAC forward and back, Moroccan Night Clubs, Hallelujahs, and finished with Knoxville Cherry Pickers and Projectovators
THA-THANG:
Mosey to amphitheater

  • 50-40-30-20-10 of
  • Merkins
  • Air Squats

Between each round do 5 box jumps and run around theatre (approximately 100 meters)

  • Each PAX completes 3 pull-ups while the others do backward lunges until all PAX complete.
  • Finish as a group with 5 reps of merkins, squats, jump and run at amphitheater

Mosey back to circle for Mary

MARY:
25x of fire hydrants (per side), Undertakers, leg raises, hand release merkins, wheel barrel merkins, and big boy sit-ups.
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Acts 20:24 reads, ““But I consider my life of no value to myself; my purpose is to finish my course and the ministry I received from the Lord Jesus, to testify to the gospel of God’s grace.”

So many times we strive to “find God’s will” which is good, but we miss the point of doing His purpose now…no matter how hard of a grind that may be. God put us where we are now for a reason. Do the hard things and fulfill your purpose in the here and now.

MOLESKIN:
Prayer requests for Lucille’s wife, Ride Along’s dad, Foghorn’s leg, and Cheeburger’s back. Praying for Bobbit and his safe travels. Praying for teachers and students the week before spring break. Praying for Wilbur’s wife and upcoming birth.
ANNOUNCEMENTS:
Cardinal’s Wife house project on March 18. Upcoming CSOPs at other AOs and Hardship Hill.

RunNGun…

THE SCENE: 44 degrees with a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Hairy Rockettes
10 Windmills in cadence
5 burpees on your own
THA-THANG:
Single File Mosey with the HIM in the back sprinting to the front

  • BBS
  • Side 2 side lunge with a shuffle from one line to the next facing the tree line
  • 20 Flutter kicks
  • Side 2 side lunge with a shuffle from one line to the next facing the school
  • 20 BBS with claps

    Single File Mosey with the HIM in the back snaking to the front to the coupon pile

  • 30 curls
  • Run stairs
  • 5 pull ups/10 LBCs Rinse and repeat
  • 20 Curls
  • Rifle carry to the Stadium
  • Bear Crawl to the top with CMU
  • Rifle carry to the coupon pile and put your coupon up

Single File Mosey with the HIM in the front falling off for 2 burpees

  • 20 Crunchy Frogs
    Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Rainbow Drops

Sprint fron Crosswalk to crosswalk.

Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Pendilum Crunches
    • 20 dips
    • Bear Crawl across the street and crawl bear back
    • 20 dips
  • Columbine drills:
  • side shuffels x2, high skips (no smiles), and walking lunges

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:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Lover: the 9th pillar
The verse for this pillar is Mark 12:30-31

“And you must love the Lord your God with all your heart, all your soul, all your mind, and all your strength.’”
“The second is equally important: ‘Love your neighbor as yourself.’ No other commandment is greater than these.””
Mark 12: 30-31

Be a lover of Christ. LEAD WITH LOVE ❤️

I spoke about losing my cool with someone who honked at me during my run yesterday. I was super embarassed after the fact. I was not a High Impact Man… I was a clown and felt like it.

It’s not about how hard we fall, it’s about how we pick ourselves back up. I’m thankful we have a forgiving God. I hope the gentleman that honked at me, knows I was out of character, and that I actually love him (even though my actions did not show it).

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Painting for Cardinal’s widow 3/18 in Karns

Need a JUCO representative for Hardship Hill Obstacles

 

2nd Q of Daybreak!

THE SCENE: Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretch, SSH, rockettes, Cherry pickers, baby arm circles, 5 burpees OYO.

THA-THANG:

Mosey to Cardiac.
Cardiac: run up cardiac to top benches. At each turn, do 26 squats. At top, d hold Al Gore till 6 is up.
Mosey to top of Baby Cardio. Do SSH.
Mosey to Haslam Rock, and do 26 Rocky Balboas. Mosey to the Overlook. 
Battle buddy up.
Modified Hindenburg BLIMPS:
One buddy does a variety of exercises (lead by me and Pele) while the other buddy does the following:
Sprint to 1st base, perform exercise. Sprint to 2nd base, perform exercise. Sprint to 3rd base, perform exercise, then sprint to home base and trade off. After both buddies finish, that’s one round.
The exercises are as follows:
Round 1- 10 BBS
Round 2- 20 Lunges (each leg)
Round 3- 30 Imperial Walkers (15 each leg)
Round 4- 20 Mericans
Round 5- 25 Plank Jacks
Mosey to Haslam Rock. Do SSH.
Mosey to Route 66. Keep with the SSH trend, and do 10 SSH each pole, ending at the parking lot at the bottom of baby cardio.

Mosey to AO.

MARY:
Line up on curb. Karaoke to other side and back. Imperial walker to other side, donkey kick back. Skip to other side and back.

Circle up. Michael Phelps, stretch. 8:00!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gospel is God-centered. It’s easy to get away from a God-centered view of life, but according to Matthew 22:37-40, the teachings of the Old Testament in the Bible can be summed up as “love God and love others.”

So let’s go out this week, love God, and show God’s love to others!

MOLESKIN:

ANNOUNCEMENTS:

Prayers: Safe travels for Dung Beetle’s daughter.

Wild at Heart is coming up March 24th. There’s not room in the event, but I think some people are going camping. (For more info message Steam)

Painting Cardinal’s widow’s house on March 18th. Details in slack.

Escape from Hawridge & Hardship Hill happening in the coming months. I think you can already sign up from Hardship Hill teams.

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in 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:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

A Better Way to Work

THE SCENE: Tropical 58 degrees and wet but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH-cadence x 20
  • Arm circles-cadence each direction x 10
  • Cherry pickers x 10
  • Merkins in cadence x 5
  • 30 sec on own

THA-THANG:

Mosey to open square with short wall

  • step ups x 20
  • dips x 20
  • Heels to heaven x 20 in cadence

Mosey to coupon pile and partner up

Below with partner. While partner takes CMU to start of parking lot, does blockee, then back to switch with partner. Do total of 100 reps of each

    • CMU OHP
    • CMU Squats
    • CMU Rows
    • CMU BBS
    • CMU curls
    • Lunges
    • Derkins
    • CMU LBCs
    • CMU Triceps
    • CMU Thrusters

Mosey to flag

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:

This was taken from a devotional by J.D. Greear called “A Better Way to Do Christian Work”

Christians often think that if they want to serve God in the workplace, they have to take a more obvious step like opening up a coffee shop called Jehovah Java.

Really, though, your faith in Jesus will be much more effective in displaying a set of attitudes that are shaped by the gospel, including:

Integrity: When others can get away with pilfering or deceit, you don’t, because God sees. You are working and stewarding for a greater Boss and an eternal reward.

Excellence: You’re not just doing the minimum required to get by; you are trying to bless your employers and coworkers.

Servanthood: You see your work as an act of service toward other people, an attitude shaped by the belief that God created the world in an imperfect state and put men and women here as his co-creators, to develop the raw materials of the world for his glory and the benefit of fellow humans.

Hope: As a believer, your work doesn’t define you, which allows you to not take it too seriously or cheat to get ahead. You’ve found your identity as part of God’s family and not in your work. A believer is defined by his position with God, not his position on a flow chart.

The summary is the better way to “make the teaching about God our Savior attractive” (Titus 2:10 NIV) is by working with integrity, excellence, service, and hope.

ANNOUNCEMENTS:
Mailbox needs someone to take over his role for Hardship Hill