F3 Knoxville

A Slow Charge to See a Sunrise

THE SCENE:  One word OPPRESSIVE. It was 80 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Sumo Squat, Windmills, Tie Fighters, Rocky Balboas, Karaoke, Bernie.
THA-THANG:

  • 10 Spider Merkins at the bottom of Baby Everest Run to the Top for 1 Man Maker
  • A Circuit BLIMP Progression – Parking Lots to Circus Maximus
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Merkins (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

      • LBCs to Wait on the 6
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Big Boys (20)
      • X-Factor (5 – 4 Count)
    2. Station
      • Box Jumps (10)
    3. Station
      • Box Cutters (20 – 4 Count)
      • Imperial Squat Walkers (5 – 4 Count)
    4. Station
      • Box Jumps (10)
    5. Station
      • Lt. Dan (20)
      • Hand Release Merkins (5)
    6. Station
      • Calf Raises (20 – 4 Count)
      • Carolina Dry Docks (5)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
3 HIMs of Rainbow, Matlock & Sawdust
CIRCLE OF TRUST/BOM:
Read excerpt from Mark Richt’s book “Make the Call”. The excerpt dealt with how the coach was able to impart his faith on a school sanctioned event at UGA, without making the administration having to deal with tensions by those who wished not to have Coach Richt give a customary prayer at the event.
ANNOUNCEMENTS:
Convergence at JUCO on 02-Jul-22.

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
THA-THANG:
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

MARY:
Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring

 

Soaking up the Sun

THE SCENE: As Buster Poindexter would say, HOT HOT HOT! Mid 90s and humid
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 BAC Forward/Backward

– Leg stretches

THA-THANG:

MOSEY to northwest corner of Circle Drive.  20 ROCKY BALBOAS

MOSEY to STATIONS at Base of Everest Summit.

FOUR STATIONS, THREE ROUNDS:  Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one (like a Kraken).  

STATION 2 (Base of Summit):

ROUND 1: Ab Blaster!

  • 20x American Hammers, LBCs, Flutter Kicks (all 4-count)

ROUND 2: Arm Blaster!

  • 20x Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)

ROUND 3: Leg Blaster!

  • AIKEN LEGS!
    • 20 Squats
    • 20 Lunges (2-count)
    • 20 Squat Jumps
    • 20 Side-Straddle hops left foot forward
    • 20 Side-Straddle hops right foot forward

 

STATION 3 (Benches)

ROUND 1:

  • 20 Bench Dips, 20 Merkins (in grass)

ROUND 2:

  • 20 Bench Dips, 20 Diamond Merkins (in grass)

ROUND 3:

  • 20 Bench Dips, 20 Ranger Merkins (hands out wide)

 

STATION 4 (Grassy Slope)

ROUND 1:

  • 7s: Plank Jacks and Mountain Climbers

ROUND 2:

  • 7s: Big Boy Sit-ups and Box Cutters

ROUND 3:

  • 7s: Seal Claps and Raise the Roof (4-count on both)

Note, we only made it to about Round 1.5.
MARY:
Leg lifts/holds, Hello Dollies, Stretches
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:

Can a rock that has been in the sunlight all day not fail to give off warmth and heat at night? — — Martin Luther

  • On its own, boulder is cool to the touch. After sitting in the sun, it becomes warm to the touch, and retains that warmth when the sun goes down
  • Kind of like the city of Phoenix, that absorbs so much heat that it usually doesn’t get below 100 at night, even though the dessert air becomes quite cool.
  • Can a Christian who has lived in the sunlight of God’s love not fail to give off that warmth and love? When we are present for the Holy Spirit, we soak that up. We give off warmth, even when the sun is no longer shining, for not only us but for those around us.

It’s also my hope that carry the spirit of F3 away from the Huddle and into your communities, your homes, your place of worship.  Spread the positivity, leadership, and love. Lord knows we need more of it in this world…
MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2!

Sorta like hot yoga

THE SCENE: Felt kinda warm. Sauna-ish. Lot of moisture.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 15 Knee Taps, 10 Imp Walkers, 5 cherry pickers. 

THA-THANG:
Slingshot to Mount Suckmore: Partner 1 carries 2 CMUs toward mount suckmore. Partner 2 does 10 burpees and then runs to catch partner 1. Switch jobs then rinse and repeat.

At Suckmore: reps are 5, 10, 15, 20, 15, 10, 5 (if you can make it that far). Curls and CMU swings at the bottom. Big Boy Sit-ups and 2ct Knee taps at the top.

MARY:
Run back to AO. At AO Block overhead for 20 4ct Flutter kicks, 20 4ct hello dolly, 20 4ct superman, 20 4ct squats. 

COUNT-OFF & NAME-O-RAMA
11 PAX

CIRCLE OF TRUST/BOM:
3 seemingly unrelated things: My Dad, My Mailbox, and Aristotle.

My Dad. My Dad is a really hard worker, and there were many a day where he was working long hours at a labor intensive job and would come home and put in even more hours of back breaking work on various things around the house to make it so we could live a good life. I’m super grateful and learned more from him and internalized those lessons probably even more than he realizes. For example, I worked all day on a dang mailbox this weekend.

My Mailbox. It seemed like every single step of putting this mailbox together was thwarted in one way or another. Even stuff that used to work kept breaking down and I don’t know why. So I had to problem solve almost every step. And even though I didn’t do it exactly the way my dad would do it, upon reflection, I see a lot of his lessons helping me get the job done and sticking with it until it was finally done.

Aristotle. For all the virtue of my Dad’s work ethic, there were some points where he takes it too far. He still has a hard time turning it off. He often has literal beaver instincts and cannot rest until he’s fix this thing or other and often over fixes it to the Nth degree. That’s why Aristotle comes to mind. He said that ever virtue lies between two vices. There is the vice of slothfulness and then the vice of overworking yourself. There were many times that my Dad lost out on really good family opportunities because he simply couldn’t set aside his work. I find myself slipping into that too. Letting projects so consume me and frustrate me that everyone in the family feels my frustration and can’t have a good time.

I think we all need to take a lesson from these 3 things. 1) perseverance is needed and best learned from those willing to endure suffering with us and for us. 2) use the lessons our parents gave us and pass them down to the benefit of the next generation, even if that means they are simply able to put a mailbox together. 3) find the amount of work and the amount of rest that is appropriate for you, your situation, and your family. Work is important, but it isn’t everything.

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

ANNOUNCEMENTS:
Don’t forget about the July 2 convergence and the 2.0 workout on June 25 at 8:15am at the Bombshelter.

Working it through with friends

THE SCENE: Stunningly Beautiful Saturday morning. Cannot think of any way to make it better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Squats
  • Merkins
  • Mountain climbers
  • Burpees

THA-THANG:

  • Short form Dora
    • 20 merkins at the parallel bars
    • 30 squats at the pool wall
    • 40 LBCs at the picnic tables
  • Playground
    • Climb and slide
    • Creep and crawl
    • Repeat
  • Amphitheater hill
    • Bear crawl up the hill
    • Bunny hop up the hill
    • Frog hop up the hill
  • Joke Circle
  • Follow the leader at the fountain
  • Playground repeat
  • Mosey to Friendship Bell
    • Everybody ring it.

 

MARY:
COUNT-OFF & NAME-O-RAMA
In addition to our PAX, we had Buttercup, Juggernaut, Peregrine Falcon, Golden Eagle, Backpack Leafblower, T-Rex, and Kitty-cat
CIRCLE OF TRUST/BOM:

Have you ever known someone, or maybe had a friend, that got you into trouble? Not because they told on you, but because they have ideas to do things that get you in trouble. Or maybe a friend who is mean to other people for fun? Someone you would think of as a bully?

It’s important to choose the people you spend time with carefully. We tend to become like the people we are around. Even though you may not do the mean things your friend does at first, that can’t last. Some day, unless they stop doing mean things, either you will have to stop being their friend, or you will find yourself doing the same mean things. Jesus gives a really good way to try to work through this. I’m using Matthew Chapter 18 v 15-17 as the model.

If someone is being mean or hurtful, first tell them just between the two of you. Then, if they realize what they did was wrong, then you have helped your friend and made your friendship stronger.

But if they won’t listen to you, ask other friends who saw it, and together talk to your friend about it, so your friend will know that other people agree that what they did was wrong.

If your friend still won’t listen, talk to your parents or another adult you can trust about what your friend is doing so they can help you.

But if they still won’t listen, then you should probably stop being their friend until they change. However, remember that you need to be kind to them still, even though they aren’t your friend any more. If you become mean to them, then the whole point is lost.

MOLESKIN:
Always a pleasure to have Men from Juco come out!
ANNOUNCEMENTS: