F3 Knoxville

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

Lucky Circuit

THE SCENE: A crisp 22 degrees and a moon with a great smile!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats

THA-THANG:
Mosey to Tomo Poke for circuit workout stopping for 20x Merkins and 20x Flutter Kicks on the way. Perform below exercise for 45 seconds and then run the parking lot advancing to the next station:

  • Fighter Push Ups
  • 8 lb Sledge Hammer swings on the tire (hijacked from the Fitness Center and returned afterward)
  • Flutter kicks
  • Mountain Climbers
  • Squats
  • CMU Curls
  • Burpees
  • CMU Tris
  • Jump rope
  • Double CMU Rows
  • Run stairs

Mosey to JUCOMANARO. Divide into two groups for a Dora

  • Group 1 runs up the hill for 1 minute while Group 2 bear crawls up.
  • When Group 1 returns, we switch excercises and repeat.
  • Rinse and repeat 2 times.

Mosey back to the flag.

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:
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.

Prepared: the 4th pillar
The verse for this pillar is 2nd Timothy 4:2

“Preach the word of God. Be prepared, whether the time is favorable or not. Patiently correct, rebuke, and encourage your people with good teaching.”
—2nd Timothy 4:2

Personally I love this pillar! Don’t get ready, STAY ready!!

Someone asks about your faith, be ready to confess the love of Jesus. Something happens and messes up your plans, pivot and keep going!! Someone doesn’t show up to their Q. Own it, and lead the workout!

“Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.”
1 Peter 3:15

It goes on to say in verse 16, to do this in a gentle and respectful way… So let’s make sure we’re acting with Grace.

Thanksgiving is coming up and may of us are very blessed. Unfortunately the holidays aren’t happy for everyone. Remember to count your blessings, smile a lot: someone needs it, have patience, kindness, and grace: especially for those in the service indusrty. Be the light!

I have a lot of respect for you gentlemen. Being out here with you keeps me ready, mentally, physically, and spiritually. Thank you!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill, 4 Christmas Parades, 1 Christmas Party, and make sure to read Kick-Flip’s email!

Drifter’s 31st Birthday

THE SCENE: A crisp 25 and slight wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
31 SHH Hopes, plus a walking/jogging warm-up to get us to the first Tha-Thang.

THA-THANG:
First stop, Mount Suckmore, Northern face. 10 min timer. 31 shoulder taps at the bottom. 31 big boy sit-ups at the top (acorn massage!).

Mosey back to the Grinder to start the party!

Take turns tossing a ping pong ball into 1 of 6 solo cups on the other end of a picnic table. If you miss, PAX does 3 burpees. If you make it, dump out the water and do 31 reps of what is written on the bottom. Exercise included:

  • Diamond Merkins
  • Clap Merkins
  • Decline Merkins
  • Hand Release Merkins
  • Inch Worm Merkins
  • T Merkins

One last Tha-Thang: Movement Triangle. 3 cones set up in the grass. A different movement for each side of the triangle: Bear-crawl, Crab-walk, and Bunny-hops. (At first we did an overly complicated thing where you tried to tag the person in front of you and make them do a leg exercise until you came around again, but that concept needs some adjustment.)

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 Party PAX

CIRCLE OF TRUST/BOM:
I’ve had a bit of a rough time lately where the enemy is trying to isolate me mentally. I was reminded in Philippians 3 that all things are counted as rubbish (v.8) compared to knowing and being known by Christ. In my case, it is a total lie that I am alone and that no one cares about me. But even if it were true that no one on earth cared about me, it’s also not true because the King of Heaven and Earth loved me enough to die for me and give me his righteousness. Therefore, the more I draw closer to Him through the knowledge of his love through the Spirit and the Word, the more I draw closer into true relationship with others around me.

Challenge: do you Know Christ? How can you know him better? How can you know him to the point Paul knew him and valued that knowledge above all other things?

MOLESKIN:
Philippians 3:1-11
Finally, my brothers,1 rejoice in the Lord. To write the same things to you is no trouble to me and is safe for you. 2 Look out for the dogs, look out for the evildoers, look out for those who mutilate the flesh. 3 For owe are the circumcision, who worship by the Spirit of God2 and glory in Christ Jesus and put no confidence in the flesh— 4 though I myself have reason for confidence in the flesh also. If anyone else thinks he has reason for confidence in the flesh, I have more: 5 circumcised on the eighth day, of the people of Israel, of the tribe of Benjamin, a Hebrew of Hebrews; as to the law, a Pharisee; 6 as to zeal, a persecutor of the church; as to righteousness under the law,3 blameless. 7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith— 10 that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, 11 that by any means possible I may attain the resurrection from the dead.
ANNOUNCEMENTS:
We’ll be doing the Maryville Christmas Parade on the 3rd. Steer also needs help moving on that same day at 8am.

Christmas Trap vs The Kraken

THE SCENE: It’s gettin COLD…. 32-ish but at least it wasn’t raining or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBAC x12 IC, Cherry Pickers x5 IC
THA-THANG:
The Kraken!  8 stations. Starting rep count = 10, increase by 5 after each full round.

  • Bent over Rows
  • Hello Dolly
  • Inch Worm Pushups
  • Storks
  • Reverse rows (hanging from bar at about 45 degree angle or less and pull body up to bar) or pull ups
  • Freddy Mercury
  • Reverse Lunge
  • Superman

MARY:
Guantanamo
COUNT-OFF & NAME-O-RAMA
Nailed It, Toad, KY, Hydrant, Swerve, Woodshack, Domino, Grouch
CIRCLE OF TRUST/BOM:
1 John talks about false prophets and testing the spirits.  Beware false prophets.  Stay strong in any conviction from the Holy Spirit and let YHWH speak His truth through you.  While the church has done many great things, it has also done many bad things and we need to be better because Yeshua’s sacrifice for us was a gift and something none of us deserved so we should have the same heart for the lost as he did.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Wet and Wild

THE SCENE: Not so glorious.  37-ish and raining and wet and cold and quite miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!  Tha-Thang for time.
COUNT-OFF & NAME-O-RAMA
Toad, Swerve, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.