F3 Knoxville

Category: The Dog Pound

Stop Stopping

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
60 and warm

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5-10-15-20

THE SCENE: Cool spring morning, temp around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

THA-THANG:
Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
AMRAP
5 BBS
5 pull ups
Rinse and Repeat

MARY:
Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

CIRCLE OF TRUST/BOM:
God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

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

ANNOUNCEMENTS:
Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

Mayberry Hides From the Rain

THE SCENE: 60 and the occasional sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x20
Tempo squats IC x10
LBAC IC x10 forward, x10 reverse
Cherry Pickers IC x5

THA-THANG:
To the pee rocks!!!

Rep it out x99
Set break = curl-press-tri at the pee rocks or run to the light pole
Eagle merkins
Shoulder taps
CDD
Sumo squats
Lunges (45+44)
SSH x4
BBS
Hello Dolly
LBC
Burpees for the win

COUNT-OFF & NAME-O-RAMA
10 PAX including 1 FNG – HushPuppy

CIRCLE OF TRUST/BOM:
Stress, worry, angst, fear, nervous, anxiety

Stress is a normal part of life, we even have a whole set of hormones in her body, referred to as “stress, hormones.“ Stress can also be paralyzing, demoralizing, and destructive.
There was a time a little more than 20 years ago when I was pretty convinced that my wife, then, my girlfriend, was trying to check out on our relationship. She’s been distancing herself, mostly because she was afraid the commitment we were heading toward, but I didn’t know that. I got to where I was anxiety, twisted up inside all the time. I would constantly check my phone to see if she called or texted. In the midst of that, I found the phone.
“ “Rejoice in the Lord always; again I will say, rejoice.”
‭‭Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4‬:‭5‬-‭8‬ ‭ESV‬‬
https://bible.com/bible/59/php.4.5-8.ESV
Our society is currently obsessed with the shortest, quickest tip, or trick to get anything done. The reality is, there are very few, if any healthy ways to quickly deal with anxieties, worries and fears. These take time and practice.
  1. Find something to be grateful for, to rejoice about
  2. Find another one
  3. Don’t take your stress out on others
  4. The Lord is ALWAYS near
  5. Pray thankfully
  6. Tell Him your concerns
  7. His astonishing peace will guard your heart and mind
 
None of that is a quick tip. The principles are incredibly simple, but they’re not fast or easy. These take time, submission, and a willingness to hear from the Lord. It works, but you have to go through the whole process, sometimes over and over. Lean on a brother, talk to someone, post regularly. You are not alone!

 

Fascination Development

THE SCENE: Cloudy with lingering showers, 72 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch

THA-THANG:
Mosey to base of Dwayne
11’s up to turn
Burpees and Man Makers
Called an audible 20 minutes in

Mosey to Backbone
2x Muscle Up or Pull Up
5x Squat Jump
Burnie Sanders to top of Matterhorn
3x Burpee
Mosey to Backbone
Rinse and Repeat

Mosey to Little Everest
AMRAP – 10 mins
5x Squats
Bearcrawl to top
5x Merkins
Crabcrawl to bottom
Rinse and Repeat

Suicides to Cory Hill
2x Merkins every parking line

MARY:
Mosey to AO
Mary

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Smoky, Goat Dish, Earmuffs, Biscuits

CIRCLE OF TRUST/BOM:
Our company looks to hire people that have a curiosity for buildings and how buildings are put together.  Imagine going to a doctor and finding out the doctor doesn’t have a curiosity for how the body works.  I’m not sure I’d want that doctor working on me.

I had an employee one time that was young and new.  We gave her a project to design with wood and she didn’t know the size of a 2×4.  Was a startling revelation that she was designing a building with material she didn’t even understand.

This brings me to the below quote that I just found.
People in organizations need to develop a fascination for what doesn’t work. @kenblanchard #leadership

Just like having curiosity in life, everyone should have a fascination for what doesn’t work.  Having this fascination may lead you down a path where you find a solution.

ANNOUNCEMENTS:
Painting for Cardinal’s wife in Karns on Saturday, 3/18
Shovel flag building workshop – tentatively scheduled for 4/1/23.  More details to follow.

Pray for MC (Mary Claire) as she continues to battle stage 4 cancer.  The prognosis is not good.

God’s Plan is Greater than Our Understanding

THE SCENE: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH

5 Cherry Pickers

10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch

Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes

Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds

Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC

MOLESKIN:
Genesis 50:18

Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.