F3 Knoxville

Tag: Archie

JUCO Sea Biscuit

THE SCENE: 48°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around parking lot
  • Eagles x10 IC 4-count
  • Reverse Eagles x10 IC 4-count
  • Merkins x10 IC 4-count
  • Fire Hydrants x10 IC 4-count
  • Bird Dogs x10 IC 4-count
  • American Hammers x10 IC 4-count

Mosey to parking lot towards rec center

THA-THANG:
Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 One Legged Squats ( 15 each leg)
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps, PT

Mosey back to SP

COUNT-OFF & NAME-O-RAMA
Curveball, Spotter, Guardrail, Commission, Butterknife, Cosmo, Frenchie, Erector, Room Service, Data, Archie (QIC)

CIRCLE OF TRUST/BOM:
“The Lord is my shepherd; I shall not want.”
‭‭Psalm‬ ‭23:1‬ ‭ESV‬‬
https://bible.com/bible/59/psa.23.1.ESV

Sheep are in need of a shepherd

I’m smart. I’m capable. I have a plan. I am a sheep and none of those things are actually true. 

Live humbly before your God.

“Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
‭‭1 Peter‬ ‭3:8‬ ‭ESV‬‬
https://bible.com/bible/59/1pe.3.8.ESV

Window Shopping Revisit Hardin Valley

THE SCENE: Chilly at 44 degrees, but we warmed up quick
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

Mosey to Hardin Valley, started doing some shopping

4 corners–SouthEast Bank
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Matlock Tire
10 Catalina Wine Mixers
20 Squats
30 Merkins
40 LBCs
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Gas Pumps
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Box Cutters
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins — out of time

MARY:
Flutter Kicks
CIRCLE OF TRUST/BOM:
1 Corinthians 16:13 (ESV) Be watchful, stand firm in the faith, act like men, be strong.
MOLESKIN:
Called to stand firm and act like men.  Be Strong.  Lead.  Do this in church, in the family, same thing in the community (to include F3), time to step up in all areas.
ANNOUNCEMENTS:
Winter coat drive — bring them in over the next week and Booster will collect.

Favorite Things and Horrible Jokes

THE SCENE: 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Newtons Cradle, Tempo Squats, Maracan Night Club, Mountain climbers
THA-THANG:
Mosey to the base of jucamajaro, with a stop at the guardrail for some dips.

At every other line we did an exercise till the 6 was up and then did a few more.  Ran 2 lines, repeat.  Merkins, downhill merkins, Squats, LBC’s, downhill bbs, lots of abs on the way down.  This is where the jokes started and it was all downhill from there.

Dirkins on the guardrail, some SSH and other things till be bernie’d up the hill to the pull up bars.  3 pull ups, then we had to get some steps to make the middle bar closer.  1 CMU rifle carry, 2nd time Curls.  2 bricks was enough for the Q to reach the high bar, double carry down.  Indian run back with the line bernie and the back running to the front.  Jokes got so bad we did some Burpies and a ring of fire.

MARY:
LBC, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
12 HIM, half Rush, half not

CIRCLE OF TRUST/BOM:
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.  Romans 12:9-13

This passage made me think of the story I heard recently.  With all the horror of Afghanistan the story of one TN marine who was not slothful in zeal but was fervent in spirit and served the Lord by serving his dear brother, his interpreter from his time in Afghanistan.  His love, being genuine, flowed naturally to giving to the needs of others and showing hospitality.

Challenge 1: Read https://mydearbrother.org/ and as the Lord leads consider giving https://www.gofundme.com/f/my-friend-my-interpreter

Challenge: Memorize the above passage.

ANNOUNCEMENTS:
IPC on Friday!  Keep on pushing it.

Fill up the calendar or you’ll have more poorly planned Q’s that go from Jucomajaro to the pull up bars with jokes that make it feel twice as long.

Choose Your Own Adventure

THE SCENE: Humid, but otherwise nice
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

SSH
Tempo Squat
Merkins
Hairy Rocketts
Mountain Climbers

THA-THANG:

Had a choice: Jucomanjaro Dora or Burpees at the Pond; Jucomanjaro won (we should’ve done a recount!)
Mosey to JUCAMANJARO (did some guardrail dips along the way)
3 Steps Forward, 2 Steps Back
Dora exercise – pair up doing 100 Merkins, 200 Squats, 300 LBCs
Partner ran up about 30 meters and came back to grab his buddy as we traversed the mountain
Mary at the top (Freddy Mercury, Hello Dolly, etc)
Mosey back to the AO, doing various exercises along the way

CIRCLE OF TRUST/BOM:

1 Pet 3:7
 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:
We should strive in every endeavor (even the small things) to empathize with our wives and seek to honor them so that our prayer life may not be hindered. Always room to improve in this area for all of us

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax