F3 Knoxville

Ultimate – Rain Edition

THE SCENE: wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

THA-THANG:
Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

MARY:
Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

ANNOUNCEMENTS:
Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.