F3 Knoxville

Tag: Avocado

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

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

CMU_is_my_BFF

THE SCENE: Clear, 70 degrees, and humidity like soup….no, actually, more like chowder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x little baby arm circles forward IC

10 x little baby arm circles backwards IC

10 x tempo squats IC

10 x Absolutions IC

Form a line and side straddle hop to the other end of the grinder and back

Bernie to the other end of the grinder and “power skip” back

THA-THANG:
Two stations: One at pavilion and the other at the first basketball hoop.  Complete all exercises at station 1 then carry CMU to station 2.  Complete all exercises at station 2 then bernie back to station 1 with your CMU.  The first time through it’s 5 reps of each exercise just to learn the exercises.  Then increase reps by 5 each time climbing a ladder to 20 and back down.  (5-10-15-20-15-10-5).

Station 1:  Merkins, Big Boy Sit Ups, Dry Docks, American Hammers (2 ct), Dips, Shoulder Taps (2 ct)

Station 2:  Squats, Gas Pumps, Jumping Squats, Flutter Kicks (2 ct), Monkey Humpers, Calf Raises

When time ran out most pax were working their way back down the ladder and a few were starting their round of 5 at the bottom of the ladder.

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the most meaningless statistic in football?…….The half time score!.  The Falcons were up by 30 at half-time in the Super Bowl a few years ago and lost the game.  The half time score means nothing.  Food for thought….Today is June 29 so tomorrow we are half way through 2021.  Consider how this year is going.  Is it working out as planned?  Do you wish it were going differently?  I think all of you have some plans for this year because you showed up here at 5:30am, and I don’t think people show up at 5:30am on accident!  At half time we have an opportunity to correct our course and make some changes.  Are there any changes that you need to make for the 2nd half of 2021?
MOLESKIN:
ANNOUNCEMENTS:

17 inches

THE SCENE: 66 degrees F, 83% humidity, cloudless skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Cherry pickers, Imperial squat walkers
THA-THANG:

Mosey to Springbrook Fountain Trail Loop

At every other light pole on the trail are the exercises listed below.  Start with 5 burpees, run to second light pole and do 10 merkins.  Run back to start and do 5 burpees, run to second pole do 10 merkins, run to 4 poles do 15 WWIIs.  Run pack to start and continue the progression until all 8 exercises are performed on sequence.

5 Burpees

10 Merkins

15 WWII’s

20 Squat Jumps

25 Box Cutters

30 SSH’s

(Single Count)

35 Iron Mikes

(Single Count)

40 LBC’s

Mosey back to the AO.

Circle up and perform the following with a CMU.

Thrusters x10

Floor Press x20

Russian Swings x20

Triceps Extensions x20

Curls x20

Bent Rows x20

Lawn Mowers x10 each arm

Upright Rows x1 (times up)

MARY:
No time for Mary.  Got enough in Tha-Thang.

COUNT-OFF & NAME-O-RAMA
7 HIMs plus FNG, Hand Brakes from Elizabethtown, KY
CIRCLE OF TRUST/BOM:

In 1996, Coach John Scolinos was 78 years old and five years retired from a college coaching. He gave a presentation that began with a question. “Do you know how wide home plate is in Little League?”
After a pause, someone offered, “Seventeen inches?”, more of a question than answer.
“That’s right,” he said. “How about in Babe Ruth league? Any Babe Ruth coaches in the house?” Another long pause.
“Seventeen inches?” a guess from another reluctant coach.
“That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school.
“Seventeen inches,” they said.
“You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?”
“Seventeen inches!” we said, in unison.
“Any Minor League coaches here? How wide is home plate in pro ball?”…………“Seventeen inches!”
“RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?
“Seventeen inches!”
“SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a Big League pitcher who can’t throw the ball over a seventeen inch plate?” Pause. “They send him to Back to the minors. “What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. If you can’t hit a seventeen-inch target? We’ll make it eighteen inches or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”
And what do we do when your best player shows up late to practice? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate?
This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline.
We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We just widen the plate. “This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?”
“And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate for themselves! And we allow it.”
“And the same is true with our government. Our so-called representatives make rules for us that don’t apply to themselves. They take bribes from lobbyists and foreign countries. They no longer serve us. And we allow them to widen home plate! We see our country falling into a dark abyss while we just watch.”
If we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; and if our schools & churches & our government fail to hold themselves accountable to those they serve, there is but one thing to look forward to …
…We have dark days ahead!.”
“Don’t widen the plate.”

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

A Hill of a Time

THE SCENE: 65ish absolutely beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30

Tempo squat IC x 11

Tempo Merkin IC x11

LBAC IC x 20

THA-THANG:
Mosey to parking lot adjacent to tennis courts. Deck of cards set up. Draw a card and numerical card correlates to number of burpees completed at top of the hill next to school. Come back down and tempo squat waiting for the PAX. If a face card drawn, exercises as follows:

Jack: burpee broad jump to stop sign

Queen: Bernie up hill

King: Lunge to stop sign

Ace: bear crawl —> crawl bear

MARY:
Mountain climbers IC x 30

Catalina wine mixer IC x 11

Hold iron cross claps IC x 20

LBCs to close out last 30 seconds

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG
CIRCLE OF TRUST/BOM:
I have been lacking self discipline over the course of the past month. I have lacked motivation in all facets of my life. I returned to church Sunday and the message really stuck with me. The message was about Ananias in the Acts of the Apostles. Ananias was told by Jesus to restore Paul’s eyesight and ultimately changed the way he lived. Ananias at first questioned whether this was the right thing to do as Paul had persecuted disciples and sought to inflict harm in those early followers of Jesus. However, Ananias was obedient and put his own questions aside and intervened on the behalf of Paul. Paul later became instrumental in spreading the faith across various regions.

Like Ananias, we sometimes don’t want to do things as we all have our own opinions and beliefs. We should strive to be more like Ananias and do those things we might not want to do and reach people when it may seem like a burden to us. Sometimes the end goal is bigger than ourselves alone and can make quite an impact on others as it did in Paul’s life and all those he reached through his ministry. Who has been an Ananias to you? Who can you be an Ananias to you within your family/ work life?

MOLESKIN:
Story of Paul and Ananias in Acts
ANNOUNCEMENTS:
Welcome Sheets (Alex Hayes)!

Hops in the Hills this Saturday