F3 Knoxville

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “Ultimate” Beatdown

THE SCENE: Cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to oval office (track) with some leg stretches along the way.
THA-THANG:

Since this was acting as my birthday queue, we did one of my favorite things….played ultimate frisbee!  It was dark of course so we played on the Middle School football field where the most lights are.  It worked but was a challenge to catch dew (see what I did there?) to the wet grass and when the disc was coming from the direction of the lights (since they are only really on one side of the field).

When the disc was dropped we did merkins for awhile but ended up modifying to keep game play moving.  The team that was scored on had to do 10 burpees.

MARY:
cherry pickers, overhead claps, little baby crunches
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 day before I lost my patience and control when it was time for the boys to get in the car for school.  It ultimately ended up well as I was able to model apologizing and talked with my son about how I could have handled the situation better.  I have continued to reflect on the situation and come to realize that I lost control of myself because I felt like I lost control of the situation.  My main takeaways from the experience were:

  1. It’s okay to not be in control of a situation but it’s not okay to not be in control of yourself
  2. In order to be able to respond in a better way, I need to work on myself outside of those moments.  It’s much like sports, you get better outside of games.  That’s what practice is for.

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

Day of the turtles

THE SCENE: clear and still a big moom
F3 WELCOME & DISCLAIMER.. 9 HIM were provided the welcome
WARM-O-RAMA:
The PAX enjoyed warming up with

  • 10 baby arm circle  forward and back.
  • 5  Knoxville Cherry pickers
  • 10 Chattanooga Cherry pickers
  • 10 Seal claps

While listening to the 🐢 Rap

THA-THANG:
Mosey to the smokehouse to grab some coupons . The HIMs did also enjoyed some A-gorgs

  • 20 minutes PAX did Turtles workout
  • Curls for 1 minute rinse and repeat 4x
  • Thrusters for 1 minutes rinse and repeat  4×
  • Heavy American hammer for 1 minute rinse and repeat 4x
  • Carried the CMU  up the bleachers 25 time

MARY:
Divided the PAX in two . Group 1 held Plank while Group 2 sprinted to the flag rinse and repeat 3x

Carried CMU to parking lot for bear and block  from trashcan to sign x 3

Rifle Carried CUMs to playground for 3 sets of triceps extensions and pullups 7 reps.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
https://bible.com/bible/59/rom.5.1-5.ESV
MOLESKIN:
Whatever weakens your reason, impairs the tenderness of your conscience, obscures your sense of God, takes off your relish for spiritual things, whatever increases the authority of the body over the mind, that thing is sin to you, however innocent it may seem in itself.” Susanna Wesley 

Susanna told this to John her son as a reminder that we as men need to keep our guard up or enemy will attack and cause injuries.

While on this earth we need to remember that when we fully follow Christ, there will be a form of suffering. We just need to dig deep in our walk with God so we can saturate the Gospel  in our family and community

ANNOUNCEMENTS:
None

Good Ol’ Quackytop

THE SCENE: Can’t complain about that. 50ish and clear
F3 WELCOME & DISCLAIMER

Check-ola


WARM-O-RAMA:

All IC, 20 count
SSH
LBAC F
LBAC R
OH Claps

Quad Stretch
Hamstring Stretch

Duck walk across parking lot, mosey back 2x

THA-THANG:

Mosey to Gresham Middle parking lot

2 PAX mosey to bottom of hill and return approx. 1000’, while 1 PAX performs exercise. 1 running PAX switches with exercise PAX, rinse and repeato.

Round 1 – merkins

Round 2 – squats

Round 3 – flutter kick

 

Mosey to Friday Morning Lights parking lot

Bear crawl up steep hill, mosey down less steep hill

Approx 10 rounds until time called

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
3 PAX Frizzles, Half Caff, FixerUpper
CIRCLE OF TRUST/BOM:
Appreciation of and discussion on how to accelerate the Quacken. Times, days, PAX, outreach areas. I appreciate these guys being here today.
MOLESKIN:

Frizzles buying house, Half Caff time in the word, FixerUpper time with 2.0s and M

ANNOUNCEMENTS:
none

“What we do with our dash matters”

THE SCENE:   50ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Finkle swings
  • Willy Mays Hays
  • Merkins
  • Down/Up dog
  • Quick mosey

THA THANG:

11s at the hill.  Star jacks, up the hill, derkins

 

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

 

Mosey to the 50-yard line.  Guantanamo

 

Mosey to the 20-yard line:

  • 5 monkey humpers
  • 4 shoulder taps
  • 3 diamond merkins
  • 2 donkey kicks
  • 1 broad jump
  • Repeat until you get to the endzone.

Jelly Legs:  30 second Al Gore, 30 squats, sprint.  20 second Al Gore, 20 squats, sprint.  10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS: