F3 Knoxville

Around We Go

THE SCENE: Clear and cold, around 34 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hit the baseline 10 SSH on 4CT mosey to other end of lot repeat SSH and mosey back

baseline 8 windmill on 4ct mosey to other end of lot repeat windmill and mosey back

baseline 10 tempo merkin mosey to other end of lot repeat merkins, michael phelps and mosey to station 1

THA-THANG:

5 Station Loop

Station 1-CMU Corner (20 Curls and 20 Overhead Press)

Mosey to bottom of little hill, Bernie up, left on Dragon Tail half way down Station 2 (10 burpees)

Mosey to Station 3 at crosswalk (20 Squats/15 4ct Mtn Climbers)

Mosey to Playground for Station 4  (10 Step ups and 20 BB’s)

Mosey to Station 5 (20 rows/20 Dips)

Rinse and repeat. Goal was getting in 3 loops

 

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
3 HIM’S in the gloom this morning Hands(Respect), Dinger, and Rainbow
CIRCLE OF TRUST/BOM:
Patience and waiting on God to work.  We as a society have lost the capacity to wait for anything.  Challenge of allowing God to work in our lives and work his plan.  Letting his will for us be our desire and having the faith to let that work out on his time, not ours.
MOLESKIN:

ANNOUNCEMENTS:

Lake View Schmake View

THE SCENE: Low 30’s and clear, giant moon in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
LBAC x15 each way IC
Failure to Launch x8 IC
Mountain Parkers x15 IC

THA-THANG:
Mosey around toward the Matterhorn, but stop just after the entrance to Lakeside Tavern.
Boo Boo Bear Crawl up the treacherous slope, switching legs halfway.

Continue on to the rock, and pair up in groups of 3. One PAX at the rock, one at the bottom of the hill, and one runner between. With each visit to the top or bottom of the hill, do next exercise until relieved.

Top exercises:
Merkins
Carolina Dry Docks
BBS

Bottom exercises:
Iron Mikes
Squats
Side Lunges

After 2 rounds, return the way we came, audible to regular bear crawl back down the hill.

Just before the AO, stop for 10x Hand Release Derkins on the guardrail OYO.

MARY:
Nice visit with Mary this morning:
50x 4ct flutter kicks
2 rounds Row your Boat
15x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX at the Pound today, including special guest from Charlotte area Kilowatt
CIRCLE OF TRUST/BOM:
Waiting for our house to sell has been a real test of patience. We are learning to wait on Him, not just with a passive “doing nothing” kind of waiting, but seeking Him to try to understand His will for us. If you’re waiting too, try to seek God during that time rather than just passively waiting as though you’re waiting on a bus or something…
MOLESKIN:
I realized as I stood up from an exercise at the top of the hill that I should have swapped the up/down exercises. Same work, but we would have gotten to enjoy the view out over the lake doing the standing exercises vs. the ones where you’re just looking at the ground!
ANNOUNCEMENTS:
Don’t forget to sign up for Hardship Hill! Also, Habitat opportuinity in Alcoa this weekend, and Convergence/3rd F on March 30!.

Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

COUNT-OFF & NAME-O-RAMA
9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman

CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

3-Man Weave

THE SCENE: 37, crisp, cool
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Cherry Pickers x 11 IC

Big Arm Circles F/B x 11 IC

Front Claps x 11 IC

Overhead Claps x 11 IC

SSH x 11 IC
THA-THANG:
3-Man Mosey around the AO

3-Man Weave doing AMRAP of BBSU and Squats (10 minutes)

3-Man Trail Mosey

3-Man Weave doing AMRAP of 8-Count Body Builders and Hello Dollys (8 minutes)

3-Man Mosey around Disc Golf Course and back on Trails to Soccer Field

3-Man Weave doing AMRAP of 8-Count Body Builders and LBCs (5 minutes)

 

MARY:
Flutter Kicks, Bicycles, Leg Extensions, and finished with 10 Body Builders IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Equalizer post-game breakdown:

Life Changing Growth doesn’t occur in comfort. You can plan and dream but you eventually have to step out of your norm to experience the joy and often times pain of life changing growth. God goes before us and prepares the way (Vanguard) and He follows us and makes things right (Rearguard). God bless you all today!

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