F3 Knoxville

5 years ago BB

THE SCENE: A cool, 44 degrees and clear and 9 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the splashpad
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks
Run to boat ramp
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

The Human Heart

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the Sky, Let it Hang, Arm Circles, Hip Circles, Cherry Pickers, Stretching, Tempo Merkins, Tempo Squat.
THA-THANG:
Imperial Walker to the Shopping Plaza, then use rocks for upper body.

JUCOmanjaro needed visiting and beautiful scene during the decent.

More Rocks for upper body.

MARY:
Heels to heaven.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
New Tattoo has the Human Heart front and center to cover scar on my chest.  Jewish culture believed Spirit, Soul, Body, Mind, Will and Emotions were centralized in the human heart.  They believed everything comes together in the heart, but today the world tells us the brain is in charge and the Jewish culture wasn’t advanced enough to know medically how it works.  I’d like to give God more credit and continually renew my sense of wonder, awe and fear of the Lorad, and I’ve been on a questioning journey for the past 5-7 years.

Science can’t keep the sinus node of the heart going forever nor create the spark that starts it.  So maybe something more is happening in the heart than what man is understands or accepts today.

Same kind of radical thinking is necessary to process Oswald Chambers, “a man who wrote profoundly and elegantly on prayer, made a radical statement when he said, “The idea of prayer is not in order to get answers from God.” Good heavens—it’s not? What then is the purpose? “Prayer is perfect and complete oneness with God.” A mighty truth is being uncovered here.

Oneness with God is the goal of our existence. It’s not merely to believe in God, although that is better than not believing in him. It is not merely to trust in God, though that is far better than simply believing in God. It is not even to worship God, which is higher still.
The destiny of the human soul is union with God. The same oneness that Jesus talked about with his Father is our destiny as well. That’s what we were made for. Prayer is one of his primary means of doing it, drawing us to himself, getting us to pour out our hearts before him so that we can receive his heart toward us.”  Moving Mountains, Eldredge

Confidence in your salvation and approaching God in prayer with a desire for oneness can lead to peace and healing and freedom from sin that most won’t experience when the practice of their faith overpowers the purpose of their faith.
MOLESKIN:
wildatheart.org
ANNOUNCEMENTS:
Thank you for prayers for me for the last 10 months.  Today we prayed for Guardrail’s father, Stitch’s uncle’s passing, and Wanderer’s father.

Death to Granbak

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator – from 13
  2. Tempo merkins
  3. Tempo squats
  4. Overhead clap
  5. Cherry pickers
  6. Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy.  We must band together as a noble fellowship to save the candy and defeat the monsters.

  1. Chased by wolves to the pool wall.  10 wall ups and climb over the wall to escape.
  2. Mosey to playground. Monkey bar through the jungle.
  3. Stuck in quicksand.  5 pull ups to get out.
  4. Mosey to amphitheater.  Attacked by bears.  Pretend to be a bear by bear crawling up the hill.
  5. Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
  6. Caught by a dwarf.  20 thrusters to intimidate him.
  7. Carry to the stairs.
  8. We fell into a trap set by Granbak.  Heavy squat ring of fire.  One adventurer climbs the stairs with his block.
  9. Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
  10. After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
  11. Granbak can only be defeated by each of us doing 100 heavy ab exercises.
    1. 20 big boys
    2. 20 flutter kicks
    3. 20 freddy mercuries
    4. 20 LBCs
    5. 20 American Hammers
  12. Return weapons to the forge.
  13. Mosey to amphitheater.  Crawl bear down the hill.
  14. Mosey to the playground.  Monkey bar through the jungle.
  15. Mosey to pool wall.  10 wall ups.
  16. Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

  1. October 31 is…….. Reformation Day!
  2. Martin Luther posted his Ninety Five Theses on this day in 1517
  3. This action led to serious consequences for Luther.
  4. He was tried for heresy and ultimately excommunicated.
  5. Standing up to the most powerful institution on Earth was a huge act of bravery.
  6. Would you be able to face a giant like this?
  7. Joshua 1:9 – Have I not commanded you? Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight!  Brolympics on Nov. 5.  Clothing and food drives ongoing.

Baby Giraffe

THE SCENE:  Crisp, windy, mid-40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around church
Tempo Squats x10
Modified Twists In-Cadence x10
Little Baby Arm Circles In-Cadence x10
Reverse Little Baby Arm Circles In-Cadence x10

THA-THANG:
15-1 breakdancers/v-ups, sprints, bear crawls, and some holds
Mosey to lower parking lot
Start at first cone:
15 Breakdancers (1 each leg)
Walking Lung to second cone
Sprint to third cone
Bear Crawl to second cone
15 V-Ups
Reverse Lunge to first cone
Repeat to 1

Mosey around church to flag
45 seconds on, 15 seconds off:
Hostages
Mountain Climbers
High Plank

MARY:
None
CIRCLE OF TRUST/BOM:
Romans 8:1-11: what is your mind-set?
MOLESKIN:
None
ANNOUNCEMENTS:
Brolympics 11/05

Bear Each Other’s Burdens

THE SCENE: Blustery winds. “Listening to the chorus of trees”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 in cadence
  • Tempo Merkins x9 in cadence
  • Squats with CMU x 15
  • Mosey w/ block to apex and back to grinder

THA-THANG:
Carry each other’s burdens. DORA – PAX 1 completes workouts. PAX 2 Farmer’s carry blocks to end of grinder and back. If PAX 2 drops their blocks, PAX 1 must sprint to PAX 2 and carry blocks the rest of the way. PAX 2 does burpees as he waits. Eventually changed from Farmer’s carry to over head walk.

  • 100 Merkins
  • 200 WW IIs
  • 300 Squats with block (during the over head carries)

MARY:

  • Flutter kicks with block overhead x10 in cadence
  • Hello Dolly’s with block overhead x10 in cadence
  • LBC for 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:

Galatians 6:2 – Bear one another’s burdens and so fulfill the law of Christ.

The next step of growth in our lives is not what we do to perfect ourself, but how we look to another to help them. Paul says, “the whole of the law is summed up in one word – Love your neighbor as yourself.”

We also need to consider to ask for help, for we were intended to do life together, not individually. This will also give opportunities to other’s to fulfill this verse.

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

2.0 workout from 10am-12pm at Bomb Shelter this coming Saturday.