F3 Knoxville

Tag: Bait

Exploring Doras

THE SCENE: 46 with a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Temp squat IC x8

Imperial squat walker 4 ct IC x 10

Monkey humper 4 ct IC x 8

THA-THANG:
Multiple DORAs set up in the park. Partner up and start on Grindstone.

1. One starts 100 burpees and other runs across court to grass, when at cone bear crawl up hill and crawl bear back down. Indian run to next location.

2. 2 cones along sidewalk. One starts on 100 imperial squat walker 4 ct while other completes arm overhead lunges to cone and runs back. Indian run to next cone.

3. At the stop sign. One starts on 100 monkey humpers on 4 ct while other crawl bears down to cone and bernies back up to stop sign to trade off. Indian run back to grindstone.

Stop just before last bridge and bear crawl Indian run remainder of distance.

MARY:
Ring of fire: hold Al gore and send 2 squats along circle, rinse and repeat with 3 squats around circle

Ring of fire: hold high plank, 5 push ups around circle, rinse and repeat with same reps

Catalina wine mixer x 8

Peter Parker IC x 10

Hold iron cross w/ LBAC forward and reverse IC x 8

Protractor around circle to close

COUNT-OFF & NAME-O-RAMA
9 total including FNG Carson Hall aka Mr. Freeze and Webelo
CIRCLE OF TRUST/BOM:
Its funny how God can continue to push things on your heart. In the past week, I’ve randomly listened to 2 sermons speaking on hospitality. This got me reflecting on a conversation I had with Drifter and Limbo recently one Saturday at coffeeteria. As a solid group of HIMs that lead communities, we owe it to Blount county, even to each other, to give back. We each possess strengths that when combined with a group setting become that much more powerful. We are called by the Bible to be generous with our time and financial resources as we feel compelled to give. I know that I have not been giving as much as I am able. I challenge each of us to pick up an initiative as they come along and challenge the men of F3 Blount County to participate. Let’s get ideas flowing on the community outreach channel which has not been used. In a time of divisiveness, polarization, and extremism, we are needed now more than ever. We can accomplish more as a group than as an individual.

Ecclesiastes 4:9 Two are better than one because they have good return for their labor.

2 Corinthians 9: 6-8

Whoever does sparingly will also reap sparingly, and whoever does generously will reap generously. Each of you should give what you have decided in your heart to give not reluctantly or under compulsion, for God loves a cheerful giver.

Matthew 25: 34-45

“For I was hungry, and you fed me. I was thirsty, and you gave me a drink. I was a stranger and you invited me into your home. I was naked and you gave me clothing. I was sick, and you cared for me. I was in prison and you visited me. I tell you the truth, when you did it to one of the least of these my brothers and sister, you were doing it to me.”

MOLESKIN:

Hospitable: given to generous and cordial reception of guests

Generous: showing a readiness to give more of something, money and time

Ecclesiastes 4:9

2 Corinthians 9: 6-8

Matthew 25: 34-45

ANNOUNCEMENTS:

Drifter beatdown/ sandy spring trash pickup and breakfast to follow at house tomorrow at bombshelter

November 20th Friendsgiving Cracker Barrel Alcoa 6:30. Bring a toy or two for East Tennessee Children’s Hospital under $10.

Kraken; Preferred Over Ice

THE SCENE:  Mid 40s; a perfect day to get another day better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

Mosey towards School:
(1) Burpee
(2) Merkins
(3) Overhead Claps
(4) Iron Mikes
(5) Smurf Jacks

THA-THANG: Kraken on Ice

  • (10) Sandbag Clean, Press, Overhead Throw
  • (30) Iron Mikes
  • (50) Air Squats
  • (30) Merkins
  • (15) Burpees
  • (25) Smurf Jacks
  • (50) Overhead Claps
  • (20) Box Cutters

MARY:

  • Dr. W’s
  • Monkey Humpers
  • Pickle Pointers
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
7 showed up to battle the Kraken
CIRCLE OF TRUST/BOM:

Acts 2: 42-47:

They devoted themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone was filled with awe at the many wonders and signs performed by the apostles. All the believers were together and had everything in common. They sold property and possessions to give to anyone who had need. Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.

MOLESKIN:

Why was the early church in Acts 2 so effective? What traits, characteristics, and actions defined them and drew people in?

  • They gave to all who had a need
  • They were kind, generous, humble and servant hearted
  • They were intentional and deeply committed to one another
  • They gathered in homes, sharing meals, quality time, and friendships
  • They met in public places showing acts of mutual kindness, sharing everything they had, supporting, and taking care of one another.

What is so different with the men of F3? I see the above listed characteristics on display every time I post for a workout at F3…so;

  • Do you tell others about your experiences with F3?
  • Do you hold your friends, family, co-workers accountable to live at a higher standard?

ANNOUNCEMENTS:
Drifter leading the way with a community trash pick-up beatdown and fellowship breakfast this Saturday! 11/13/21

Hit the quad

THE SCENE: Cool but clear morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx15

Thighmasterx15

 

THA-THANG:
Mosey to the tennis courts and use the hill next to it for the run. Battle buddy up and then work through the list of exercises. One partner Bernies up the hill, does 5 Bobby Hurleys and then runs down. Partners then switch. Both partners perform one round of exercise before moving to the next. Rinse and repeat

  • Hill Billy Squat Walker
  • Ballerinas
  • Iron Mikes
  • Imperial Squat Walkers
  • Daniel-son
  • Monkey Humpers
  • Al Gore

MARY:
Thigh masters x 16 followed by pax roulette
COUNT-OFF & NAME-O-RAMA
9, including Snow Bird, down range from Raleigh
CIRCLE OF TRUST/BOM:
If you surround yourself with the right people, there is no issue with being influenced by those around you
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bombshelter tomorrow! Community give back workout upcoming

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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