F3 Knoxville

Tag: Betty

Doing Squat

THE SCENE: Neutral
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, SSH, Tennessee Rocking Chair, Tempo Merkins, Tempo Squats

THA-THANG:
Mosey to large west side parking lot.

Perform 3/4 quarter pounder with exercises performed at three different light poles across the parking lot. Sprint to first light pole and perform 25 merkins, bernie back. Sprint to second light pole and perform 50 squats, bernie back. Sprint to third light pole and perform 75 SSH, bernie back.

Mosey back to the coupon pile while performing 3 burpees at every sign along the way. (45ish burpees total)

Grab a coupon and mosey over to stadium hill.

Perform 25 reps of CMU exercises at the bottom and 25 squats at the top of the hill for three rounds:

  • Curls
  • OHP
  • Tricep Extensions

Put the coupons back and mosey over to the courtyard.

Perform 20 box jumps/step ups, 20 squats, & 20 lunges before sprinting around the sidewalk in the grass courtyard. After each round, increase the distance of your sprint by running down to the next cut through in the courtyard. Performed three full rounds.

Mosey back to the AO.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
21 HIMs
CIRCLE OF TRUST/BOM:
Discussed the story of Job. He had everything taken away from him due to nothing he himself did. However, Job refused to give up on God. Job’s three friends come to him three different times with some not so great advice. 

It’s easy for us to think we know what the answer to other’s problems is and to inadvertenly offer some not so great advice ourselves. Job’s friends had no idea why Job was in the predicament he was in, but made their own assumptions and gave advice based on those. Let’s strive to understand that we do not always see the full picture when others are struggling and we may have a different perspective than they do.

The one piece of advice that we can always give with 100% certainty is to look to God for strength and support.

MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg Demolition Day

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Windmills, LBAC x fwd/bck, Tempo Merkins, Tempo Squats

THA-THANG:
Starting at the entrance to the AO off of Fox Lonas:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next speedbump. Once at the speedbump, sprint to the next one. Repeat till time was called. (3 full rounds)

Mosey to the CMU pile and grab a coupon.

On the grass football field, line up facing the small hill to the softball field. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Bear crawl to the softball field fence and mosey back.

We completed five rounds of the above sequence.

Mosey down to the small parking lot across from the shovel flag lot.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
Just enough time to knock out a handful of Imperial Walkers

COUNT-OFF & NAME-O-RAMA
17 HIMs with one FNG. Welcome Bekky!
CIRCLE OF TRUST/BOM:

At our church’s family retreat this last year one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Love seeing the growth out at Shamrock! Kudos to Mermaid for keeping the ball rolling and pushing the AO.
ANNOUNCEMENTS:
Dad Camp later this summer. CSAUP at Dog Pound in July.

The Cracked Pot

THE SCENE: 69 Degrees and Humid
F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
WARM-O-RAMA:

10 Windmills

10 4-Count SSH

5 Kick throughs (one each side)

10 merkins

10 tempo squats

10 Imperial Walkers

THA-THANG:

Mosey to Sophomore Hill switching between Bernie and Mosey at each tree

4 Corners 

Split into 2 teams. The team who completes the most corners in 13 minutes Wins!

Each corner will have a different exercise for 25 reps. Each team will repeat the loop until time is up. 

1st Corner-25 Merkins – Butt kicks to next corner

2nd Corner-25 Pickle Pounders – Bernie up the hill

3rd Corner-25 SSH- Skip to next spot

4th Corner- 25 Bobby Hurleys- run down Sophmore Hill

(We got 2 1/2 rounds in 13 minutes)

The team’s tied so 5K chose 10 burpees for the group

Mosey to Coupon Pile and then to the O2 parking lot

Coupon drags 

Start in the parking lot close to the hill and work our way to the other end

1st group starts in plank position and drag their coupon through with leading hand for 3 reps and switch sides working their way across the parking lot, Group 2 runs to the top of the hill and perform 2 hydraulic squats then back down to their coupon, then Group 1 will head up the hill. 

(We got 2 rounds)

Recover and take coupons back to the pile. 

Mosey to O6 Parking Lot stopping for some calf raised along the way. 

11’s 

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

Group got to roughly 5 Sissy Squats and 6 kick throughs before we recovered.  

Mosey back to Shovel Flag

MARY:

10 BBS (OYO)

10 Infinity Loops (4-count)

COUNT-OFF & NAME-O-RAMA
15 no FNG’s
CIRCLE OF TRUST/BOM:

https://bible.org/illustration/cracked-pot 

A Water Bearer in India had two large pots, each hung on each end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master’s house, the cracked pot arrived only half full. For a full two years, this went on daily, with the bearer delivering only one and one-half pots of water in his master’s house.

The perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection and miserable that it was able to accomplish only half of what it had been made to do. After two years of what it perceived to be a bitter failure, it spoke to the Water Bearer one day by the stream. “I am ashamed of myself, and I want to apologize to you.” “Why?” asked the bearer. “What are you ashamed of?” “I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master’s house. Because of my flaws, you have to do all of this work, and you don’t get full value from your efforts,” the pot said.

The Water Bearer felt sorry for the old cracked pot, and in his compassion, he said, “As we return to the master’s house, I want you to notice the beautiful flowers along the path.” Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wildflowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure. The bearer said to the pot, “Did you notice that there were flowers only on your side of your path, but not on the other pot’s side? That’s because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you’ve watered them. For two years I have been able to pick these beautiful flowers to decorate my master’s table. Without you being just the way you are, he would not have this beauty to grace his house.”

Takeaways:

We all have unique things about us that from our perception are “flaws”.

God’s economy operates differently than ours, He takes our perceived “flaws” and uses them to His advantage and to advance his Kingdom. 

As HIM’s we can go boldly forward knowing that in our weakness we find strength in Him.

MOLESKIN:

ANNOUNCEMENTS:
Pool Boy on Q Wednesday, Anchorman on Q Friday

OLD SCHOOL BUFF

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

  • Mosey to guardrail.  Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
  • Mosey to small upper parking lot.  Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
  • Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
  • Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
  • Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back.  When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
  • Mosey to Coupon Pile, grab a coupon.  25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
  • Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.”  In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Feeling Froggy

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs 

12 minutes 

1’s and 2’s will grab CMU and go to the starting line 

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries 

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

 

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree. 

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

 

Mosey to F3 parking lot

5 minutes 

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future. 

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS: