F3 Knoxville

Category: Bomb Shelter

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!

Valley of Pain

THE SCENE: 26 Degrees and Clear  (Welcome to the Valley of Pain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill (4ct) x 10 , Cherry Picker (4ct), Plank Toe Touches (4ct) x 10, Side Lunge x 10, Mtn Climber x 60

15 Squat Jump & 15 Merkins (EMOM) – 5 minutes

THA-THANG:

Run to Tennis Court’s for the Valley of Pain

Hill Climb 1 (Away from School)

  • 10 Burpees @ Top
  • 10 Iron Mikes @ Bottom

Hill Climb 2 (Toward School)

  • 10 WW2’s @ Top
  • 10 Tuck Jumps @ Bottom

MARY:

Bring Sally Up Bring Sally down 3 minutes (Fragmented Burpee)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, KY, Nair, Pinocchio, Pitcher, Smuggler, Swerve, Walt
CIRCLE OF TRUST/BOM:
If you are suffering-well, that’s normal.  People are limited and life well it’s tragic.  If your suffering is unbearable, however, here’s something to think about.

Consider your circumstances.  Start small.  Have you taken full advantage of the opportunities offered to you?  Are you letting bitterness and resentment hold you back and drag you down?   Are you treating your family with respect?

Do you have habits that are destroying your health?

Are you truly shouldering your responsibilities?

Are there things can you could do better?

If so, simply stop. Stop when you apprehend, however dimly, that you should stop.  Stop acting in that particular way.  Stop saying things that make you weak or ashamed.  Say only thing that make you strong.  Do only things that you could speak of with honor. 

Paraphrased:  Jordan B. Peterson 12 Rules for Life, Rule 6 Set Your House in Perfect Order before you Criticize the World

Settling of Catan

THE SCENE: the aftermath of the great snowpocalypse of 2022. Aka the light dusting we got where everyone freaked out for no reason.

COME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7. 5 cherry pickers. 5 piano keys. Run a lap.
THA-THANG:
Catan dice game is one that contains the following symbols on a six sided die. There are six of these dice, and you get to roll them three times, yatzee style. You try to build some of the following things. After you roll, run a lap while everyone else does the corresponding exercises.

  • Wood🪵 = 10 Bent rows
  • Brick🧱 = 10 Overhead Brick Claps
  • Sheep🐑 = 10 beast merkins
  • Ore 🪨 = 10 CMU swings
  • Wheat 🌾 = 10 Side shuffles
  • Gold 🥇 = 10 star jacks

Rings to build

  • Road = murder bunny
  • Settlement = merkin makers
  • Knight = shadow boxing
  • City = Mr. Spectacular

MARY:
20 box cutters. 20 gas pumps.
COUNT-OFF & NAME-O-RAMA
3 PAX and 1 2.0
CIRCLE OF TRUST/BOM:
Reading a familiar passage (see below), I was reminded how easy it is to gratify the flesh (in my case anger) and actually work against what I really want. Lean on the holy spirit in those moments of weakness. In our weakness, He is strong.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. But if you are led by the Spirit, you are not under the law. Now the works of the flesh are evident: sexual immorality, impurity, sensuality, idolatry, sorcery, enmity, strife, jealousy, fits of anger, rivalries, dissensions, divisions, envy, drunkenness, orgies, and things like these. I warn you, as I warned you before, that those who do such things will not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. And those who belong to Christ Jesus have crucified the flesh with its passions and desires. If we live by the Spirit, let us also keep in step with the Spirit. Let us not become conceited, provoking one another, envying one another.
Galatians 5:16‭-‬26 ESV
https://bible.com/bible/59/gal.5.16-26.ESV
ANNOUNCEMENTS:
Next week is breakfast at my house.

Suicide EMOM

THE SCENE:
Rain, lots of rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20, Squats x10, Cherry Pickers x5, Piano Tappers x5

THA-THANG:
EMOM timer set for 35 total minutes, run across the Grinder (approximately 50 feet) every minute when buzzer goes off. Work through the following exercises in between the runs (we made it through them twice) :

  • Thrusters x50
  • Curls x50
  • Grave Diggers x50
  • Goblet Squats x50
  • Tricep Extensions x50
  • Bent Rows x50

MARY:
Boxcutters x15, Flutter Kicks x10, Big Boys x20, LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs playing in the rain

CIRCLE OF TRUST/BOM:

“Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”

‭‭1 Peter‬ ‭2:17‬ ‭

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

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.