F3 Knoxville

Tag: Biscuits

Get Ready

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 4 ct
5 burpees
15 Imperial Walkers, 4 ct
4 burpees
Little baby arm circles, 4 ct, 15 forward, 15 back
5 burpees
Stretching, little of this and that
5 Cherry pickers

THA-THANG:
Mosey to upper field. 2 rounds:
At the bleachers, do 10 dips, 10 lunges (each leg), 10 sumo squats, and 10 wide arm merkins.
Take a lap doing reps at each corner (5, 10, 15, then 20)
Lap 1 = burpees, Lap 2 = BBS

Mosey to outhouse for 21s:
Easy ups at the top of the hill
Squats at the bottom

Round Q: Count off. Each PAX takes a turn to call the next exercise. The next PAX can interrupt the current exercise as he sees fit. (Readiness – see BOM)

MARY:
Laying with legs 6” off the ground, use legs to write the name of each PAX present.
25 American Hammers, 4ct

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
There’s been a lot going on in this world lately. A lot of sickness, injuries, and death even in just my very small circle and so much more that impacts other PAX and friends and family not associated with F3. In all of this, I heard a message at one of those recent funerals. The minister was talking about this lady who lived her life Ready. She was ready to go on the next adventure. Ready to tackle challenges and obstacles. Ready to lend a hand. Ready.
So my question to you is: are you ready? Are you ready for today? Tomorrow? Next week? Are you ready for life’s unexpected twists and turns, successes and failures, victories and utter defeats? Are you ready for whatever lies in store for your wife, girlfriend, parents, children? Good or bad?
We men tend to think of ourselves as ready for anything. That’s the Boyscout motto and mentality: Be prepared. But what are you ready for? Is it today or is it eternity? Jesus teaches us not to worry or fret about today or tomorrow, for this world is temporary, fleeting. We need to be ready for Eternity. And more than this, we need to make sure that our families are ready. That our friends are ready. That our neighbors and coworkers and acquaintances are ready. Even the ones we may not really like. Our job is to be ready and get as many others as possible to be ready as well.
So I leave you with this: are you ready?
MOLESKIN:
Praise: Judge Judy’s father had a quick recovery from Covid
Keep praying for Ribbed’s wife and the rest of our PAX struggling with sickness and loss
ANNOUNCEMENTS:
Dog Pound CSAUP: Off the Chain
August 21 – Sign up!!!

Over the Wall and Back Again

THE SCENE: Clear, nice,

F3 WELCOME & DISCLAIMER Check & Check

WARM-O-RAMA:

SSH IC x25

Arm Circles IC x10 each way

Cherry Pickers IC x5 

Tempo Squats x10 

THA-THANG:

Grab a CMU and head to the Skatepark for some Dora-time

  • Round 1- partner begins exercises while the other runs to the wall, jumps over, runs along the wall, does a burpee at the end, and returns to partner. Rinse and Repeat until exercises are done
    • 25 Blockees
    • 50  Squat Thrusters
    • 75 Presses
    • 100 Rows
  • MID-BEATDOWN AB WORK!
    • 20 LBCs IC
    • 20 Hello Dollies IC 
    • 20 Big Boys on your own
  • Round 2 
    • 100 Merkins
    • 150 Squats
    • 200 Imperial Walkers 
    • 250 SSH
  • MID-BEATDOWN AB WORK! 
    • 20 Flutter Kicks IC
    • 20 “Grab your ankle” On your own

Return to AO 

  • 15 Curls 
  • 15 CMU Merkins
  • 15 Tricep Ext. 
  • Repeat Once

13 Original Colonies Quiz… Helping out a new U.S. History teacher yesterday at school inspired me to test the knowledge of the group

  • Plank position on CMU
  • One at a time, each of the HIMs goes through and says one of the 13 original colonies
    • Correct Answer: 2 Merkins
    • Incorrect Answer: 2 Burpees 
  • Final Talley: 26 Merkins, 2 Burpees 

-FIN-

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs. 

CIRCLE OF TRUST/BOM:

The Kingdom of God is like a treasure found in a field that a person finds and hides again. Out of joy, goes and sells everything he owns and buys the field. The treasure is discovered by accident and we often encounter the treasure of the Gospel without even looking for it. Many times when we see the treasure of the Gospel, we do not always see them as treasures. What if the person had seen the chest in the field and not opened it? Whether out of laziness or indifference. Do we have enough energy to open the treasure chest of God’s Grace? 

ANNOUNCEMENTS:

CSAUP reminder for Aug. 21st. See Slack for details. 

WHAT’S IN A NAME?

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

  • 17 Prisoner Squats, Recovery Run (RR) to other side and back
  • 100 High Knees, RR
  • 17 Werkins, RR
  • 120 Flutter Kicks, RR
  • 17 Star Crunches, RR
  • 130 Mountain Climbers, RR
  • 17 CDDs, RR
  • 140 SSH, RR
  • 17 Iron Mikes, RR
  • 10 BBS, RR
  • 7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond.  PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list.  Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like.  Be careful with giving God names.  When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against.  Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

Happy Fun Time

THE SCENE: the weather was “Noice”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs of course and other stuff including a run around the park.
THA-THANG:
End up at field 1. Partner up

game 1: shuffle passing: line up with two teammates facing each other 10’ apart. Side shuffle from the midline to the goal line and back while passing the ball back and forth. Then do bounce pass back and forth, then do crossovers passing and bouncing. You cannot hold the ball more than two seconds. If it’s dropped, you must do 5 burpees and resume where the ball hit the ground.

Game 2: circle of burpees. Two teams-one on each side of circle.  Bounce or throw the ball to someone across the circle from you and do a burpee. Hot potato fashion.

mosey to the outhouse: partner up. One dribbles the ball up the parking lot and does 5 burpees, other stays and does easy ups, incline merks, BBS, squats. Go till both partners finish all exercises

mosey back to field one.

Game 3: plank red rover. All plank around the circle on your teams side. Hit ball with your fist towards a gap in the circle on the other side. Players try to stop it from going through the circle while keeping plank/bear crawl. After hitting the ball do a merkin. If it gets past, whole team does 10 Merkins

Game 5: kick and fetch- player from each team kicks a ball for the other team to chase it. They sprint it down and mosey to other side with it. Everyone cycles through.

game 6 was goalie kicks. Teams have each player kick against a goalie. If blocked or missed, 10 burpees. If it goes in the goalies team does 5 burpees. (We missed a lot)

MARY:

barely time for some box cutters

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
I talked about having fun. Taking the time to enjoy life with your family and with your kids. Doing some things that you enjoy doing and making sure that you’re taking care of yourself as well.
MOLESKIN:
Is delicious when prepared with some fava beans and a nice bottle of Chianti
ANNOUNCEMENTS:
CSAUP in July

Sharpening iron

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23 SSH

5 Cherry pickers
THA-THANG:
We mosey to the boat ramp and have 4 stations with three exercises

  • station 1
    • LBC
    • Iron Mikes
    • Merkins
  • station 2
    • American Hammers
    • welsh dragons
    • air taps
  • station 3
    • Freddie mercury’s
    • SSH
    • Monkey humpers
  • station 4
    • Burpees
    • mountain climbers
    • BBS
  • fellowship mosey back to the AO

MARY:
50 LBC

40 hello dollies

ring of fire to time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Fellowship is not just in our families or church but also here in F3. Thanks for sharpening me as I sharpen you. Head lock someone who has not been out in a while. 

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