F3 Knoxville
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THE SCENE: Warm morning with the gentle sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15 in cadence

Arm Circles

THA-THANG:
A solo version of Dora. 100 total reps of each exercise, running to the troll bridge as needed as rests during the exercises. Once finished with one the exercises, a 200 meter bear crawl was the reward before starting over

  • Merkins
  • CMU squats
  • CMU curls
  • BBS

MARY:
Flutter kickx15

Box Cuttersx20

LBCx 2 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quick word on togetherness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Revenge of CMU Later

THE SCENE: Perfect low 70’s and just a bit of steam in the air


WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Starfish Crunches x 7 (IC); 4ct Tie Fighter x 10 (IC) F&R; 5ct Catalina Wine Mixers x 5 (OYO)

THA-THANG:
Mosey to the big CMU stack in the alley and load up for some fun – encouraged to grab 2 CMU’s but allowed to modified some took only 1; Farmer’s Carry toward the top of Detention Hill with a stop half way to wait for the 6 (and to regain some feeling in the shoulders); Work stations marked with chalk to help us keep separated where PAX broke into groups of 3

CMU Hill of Pain:  2 HIMs worked through several exercises at the top while the 3rd HIM runs to bottom of Hill to perform 10 single count SSH then Bear Crawls back up Hill to rotate;  3 HIMs combine reps in order to finish all of the exercises collectively; 50 Clock Pendulums (1 block), 100 CMU Merkins (2 blocks), 150 Block Squats (2 blocks), 200 Bent Over CMU Rows (2 blocks), and 250 Blocky Balboa’s (1 block) completed by most

PAX redistributed for some COVID Shuffle – groups of 3 sent 1 HIM to each corner of a triangle course along the parking lot but the 3rd leg going down into the Gloom Valley and back up Detention Hill; Each HIM performed 10 SSH, 10 Squats, and 10 LBC’s (single count) at each corner then ran to the next corner; Kept moving until at least 4 station rotations; Farmer’s Carry to move CMU’s back to pile

PAX mosied over to Saint Patty’s Circle for some speed round exhaustion; Spread around the circle wall and several benches, PAX did 5 Dips and 5 Jump Ups/Step Ups over and over for 3 minutes;  Mosey back to the AO

MARY:
Returning to AO, had 1 minute to work in some Pickle Pounders to end the fun

COUNT-OFF & NAME-O-RAMA
3 FNG’s: @Slim Reaper, @Flower Pot, and @Macho Man

@Dragon Slayer not on system

CIRCLE OF TRUST/BOM:
Genesis 32 story of Jacob wrestling with the God-man and not willing to stop without being blessed; Jacob’s hip was injured and ailed him the rest of his life – a scar and a reminder of his close encounter with God; Jacob was alone and fearful and trying to control his world of chaos but came face-to-face with the only thing that could truly bless him and change his circumstances; Encouraged the PAX to wrestle with God in the weighty matters of life and trust Him for change.

Proverbs 3:5-6 “Trust in the LORD with all your heart, and do not lean on your own understanding.  In all your ways acknowledge Him, and He will make straight your paths.”

Your Treasures

THE SCENE: JUCO, clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 6 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. At each painted line, perform alternating 5 burpees and 10 merkins all the way to the top. When finished, pick up the six and finish there set with them. Mosey back down to first cul de sac and do 20 flutter kicks IC. Continue mosey to the Maple Street parking lot. Perform 20 LBCs IC.

Begin next set with 10 burpees at the corner of the main building. Then, run to the next corner and do 20 squats. Continue pattern around the building twice. Mosey back to the flag.

MARY:
Protractor, 20 heels to Heaven
COUNT-OFF & NAME-O-RAMA
15 PAX (including two 2.0s) for a slightly more tame Q courtesy YHC.
CIRCLE OF TRUST/BOM:
Matthew 6:19-24

19 “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; 21 for where your treasure is, there your heart will be also.

22 “The eye is the lamp of the body; so then if your eye is [k]clear, your whole body will be full of light. 23 But if your eye is [l]bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

24 “No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and [m]wealth.

Lately, YHC has been contemplating my priorities. What should we hope to gain in this world? This passage reminds us of our focus in live:  to serve God. If we make our priority gaining earthly treasures, we cannot truly serve God. Lay up your treasures in Heaven and they will be eternal.
MOLESKIN:

ANNOUNCEMENTS:
Still collecting clothes for the Mend House. Hardship Hill and Iron PAX coming up.

Mortal Combat

THE SCENE:Humid and 70

THA-THANG:
Indian Run Concord Lot

Part 1: (3 rounds)
5 line Suicides
15 mer, mountain climbers
50 Bicycles
Run Lap
Indian Run Concord Lot again
Part 2: (3 rounds)
20 V Ups
Backpedal from base to pull up bars
10 Pull Ups
Part 3
-10 Man makers
-20 Squats
-Abs of choice

COUNT-OFF & NAME-O-RAMA
13 at the Dogpound for some great work this morning!
We had Fonzi, Bowflex, Iceman, Nookie, Tweety, Biscuits, yo yo, snitch, junk, Mayberry, mudpuppy, blue cross, and ski dog


Is our Hope in this world or in the next?
“Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and “vermin” (wild animals harmful to crops) do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also…
 
“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life? “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these. If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”
‭‭-Matthew‬ ‭6:19-34‬ ‭
 
Birds don’t plant or sow.  
God provides
God knows what we need before we ask.
Seek Him And His Kingdom FIRST, and all these things will be given to you.

 

The search

THE SCENE: 70s and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

2 iron squats

3 burpees

4 iron squats

5 burpees

6 iron squats

7 burpees

8 sprinter sit ups

10 Peter Parker’s
THA-THANG:
The Kraken was around last Saturday and on Tuesday , both I could not be there to slay the kraken so we went on a search for the kraken !

  • 2 plus mile loop with 20 cones spread around the loop
  • Cones were numbered , starting with one , do one burpee ….cone 2 for 2 burps , yeah you get it , all the way to 20.
  • Along the way , I threw in 2 different exercises , 20 sprinter merkins at Crumpit and 10 iron squats at the base of suckmore
  • only 2 pax finished the whole thing , snorkel and Taco 🌮
  • finishers did 226. Burpees , nice work men !
  • well, we did not find the kraken but we  definitely got some miles and burps in!

MARY:
Hello dolly, flutters , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Regret….. last part of the definition is “missed opportunities “

don’t have regrets in life . It just means you missed out on opportunities. Opportunities don’t mean success but if you don’t take them , you will never know

MOLESKIN:
One thing about F3, it’s presented opportunities for all of us. The main one is the opportunity to get better. I have seen a lot of men getting better at the bombshelter . Shout out to those men that just finished the tri ! F3 is a catalyst for opportunity in all aspects. So don’t have regrets in life , just go for it !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.