F3 Knoxville

Tag: Aladdin

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None

Cleaning Frost Off the Field

THE SCENE: Mid-20s. Winter part 2.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Four Corners on the Field

  • Merkins
  • BBS
  • CDD
  • Squats

30 reps at each corner. Run a full lap to the next corner. On each subsequent round, drop 10 reps. After third round, burpees at center field and wait for six.

7s: Pull-ups & Step-up w/ Knee Raise

MARY:

  • Box Cutters IC | American Hammers IC
  • Freddie Mercurys IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: John 9:18-28 — The Jewish leaders still refused to believe the man had been blind and could now see, so they called in his parents. They asked them, “Is this your son? Was he born blind? If so, how can he now see?” His parents replied, “We know this is our son and that he was born blind, but we don’t know how he can see or who healed him. Ask him. He is old enough to speak for himself.” His parents said this because they were afraid of the Jewish leaders, who had announced that anyone saying Jesus was the Messiah would be expelled from the synagogue. That’s why they said, “He is old enough. Ask him.” So for the second time they called in the man who had been blind and told him, “God should get the glory for this, because we know this man Jesus is a sinner.” “I don’t know whether he is a sinner,” the man replied. “But I know this: I was blind, and now I can see!” “But what did he do?” they asked. “How did he heal you?” “Look!” the man exclaimed. “I told you once. Didn’t you listen? Why do you want to hear it again? Do you want to become his disciples, too?” Then they cursed him and said, “You are his disciple, but we are disciples of Moses! We know God spoke to Moses, but we don’t even know where this man comes from.”

The Pharisees had a preconceived idea of what the Messiah would be like; they had preconceived ideas of what it meant to be blind; and in the end, those preconceptions are exactly what made them blind to the Messiah who they claimed to be waiting for,

What prejudgements do I make about people, sometimes about whole groups of people, that keep me from seeing things for what they really are? How can I strike those down?

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Wet Jenga at The Equalizer

THE SCENE: Windy with a little rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Head to pavilion. We’re playing Jenga. Pull a block—blocks have an exercise written on each side—pick an exercise—and do 15 of it. Blank block: cardio. Tower falls: take a lap.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Attitude—my predetermined outlook—so often determines whether I have a good day or a bad day. My attitude, more than anyone else’s actions, so often determine whether I’m a kind & patient father, a caring & attentive husband, a measured & thoughtful leader, or just a impatient, impossible to please jerk.

If I choose to start my day reflecting on what I have to be grateful for; if I ground myself in what is true & right and take 90 seconds to acknowledge how blessed I am—I pretty reliably have a good day; because once I stipulate that the best things I have, the essence of life, the stuff that actually matters—that I haven’t earned or deserved it; everything else tends to become the cherry on top.

So let’s take a moment. And each share one thing we’re grateful for—and let’s think about the things we take for granted and what a gift those things really are. 

 

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)