F3 Knoxville

In HIM we Trust & leave no one behind

THE SCENE: Cool, damp & magically dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins, Squats, cherry pickers, Side Straddle Hops & Terrible cadence counting.

THA-THANG:
50 reps with [partner running around Haslam.  Cardio & legs

  • Step-ups
  • Derkins
  • Box Jumps
  • BBS

JucoMANJaro

-teams of 3 repeating Merkins, Squats, and BBS at each hash all the way to the top.  All summited and were rewarded with a view of the swirling pending rainclouds.  All were sweaty

MARY:
Mary was neglected by a perfectly timed return to AS
COUNT-OFF & NAME-O-RAMA

14 out. (1 not pictured)
CIRCLE OF TRUST/BOM:
Coming out in the gloom makes you stronger.  Strength leads your family and those around you.  Do not be afraid to lead those to Christ and do not be afraid to lead those in need.  As we grow, we find ourselves to transition from receiving encouragement to being the encourager.  People around you need you.  They need your strength.  At times it is draining, at times it is rewarding.  Just like Jucomanjaro!  We can’t stop and we can’t leave a brother behind.  Be the bedrock your family counts upon and the bedrock Christ has called you to be in his kingdom.
MOLESKIN:
Is a great notebook

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Together we can accomplish more.

THE SCENE: nice and clear morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Individual stretching.
THA-THANG:
Modified Murph workout.

.2 mile run, 10 pull-up, 20 push-ups, 30 squats. Do all three in a set 10 times to reach 2 miles, 100 pull-ups, 200 push-ups,  and 300 squats.

Work as a team to help entire group complete 1 full modified murph reps per person. ( We had 6 in the group so we completed enough reps to account for 6 modified murph workouts.)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God did not call us to go it alone. Jesus said he is the vine and we are the branches. Being branches means we are connected to Jesus but also connected to each other through Jesus.
MOLESKIN:
John 15:5
ANNOUNCEMENTS:
Run for hope resource center.

Workmanship

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

  • Two rounds
  • <span;>10 WWI heavy sit ups
    <span;>10 WWII heavy sit ups
    <span;>10 X Factor
  • Heavy al gore holds in between 
  • Heavy imperial walkers for till  whole PAX has prayed
  • Four sets of 25 reps of curls
  • Windmill
  • Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV