F3 Knoxville

Tag: Butter Knife

Rise Above

THE SCENE: True meaning of SYITG. 52 degrees and thick fog. Perfect!
F3 WELCOME & DISCLAIMER
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
or 10 burpees. You decide~

WARM-O-RAMA:
Cherry Pickers
Side Straddle Hops
Arm Rotations (forward/backward)
Lunges (forward, backward, side to side)
Windmills
Tempo Merkins

THA-THANG:
Mosey

  • 10 Merkins

Mosey

  • 20 Squats

Mosey

  • 30 Flutter Kicks

Arrive at JuConte

  • Start at the first mark run four marks
  • 10 Merkins. Run back a mark.
  • 20 Squats. Run back a mark.
  • 30 Flutter Kicks. Run back a mark.
  • Walking lunges to the next mark.
  • Rinse and Repeat
  • Audible. Run to the next mark with HIMs Calling what we did 10, 20, and 30 of… to the top.
  • 5 mins of KB’s Ab Class under the stars and full moon (some of us got to see a shooting star).
  • Mosey back down, stopping to admire God’s beauty before creeping back into the gloom and finding the flag.

MARY:
No 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:
Humility: is something that garners wisdom; it is a requirement for wisdom. You cannot be proud and wise. Humility brings wisdom.

On Monday I went for hike on my lunch break. Which I do pretty often. I was wearing a 20lb vest and had on brand new shoes. I lost my footing and in a very awkward and super slow motion fashion I ate it. When I hit it hurt. I made sure there were no visible injuries and finished my hike. I was about halfway through the hike so there was no short cut.

What do you do if you get knocked down? Or fall down in my case? You get back up! You find a way to modify as necessary and keep going. This can be metaphorically speaking about job loss, a failed marriage, letting someone down, etc… Get back up!

I’ve seen you do it. I won’t name names… but I will say it’s inspiring! It helps me to be a better person.

Bonus from the Bible Study: God involves us and our prayers in his process of redemption.
I thought this was really cool. The relationship between us and God, is just that. A relationship. It’s a two way street. Never be ashamed to ask God for help, you will be surprised.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Remember to bring coats for men, women, and children to the AO for KARM. There’s also the Mudder’s Day Madness Run tomorrow.

JUCO Sea Biscuit

THE SCENE: 48°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around parking lot
  • Eagles x10 IC 4-count
  • Reverse Eagles x10 IC 4-count
  • Merkins x10 IC 4-count
  • Fire Hydrants x10 IC 4-count
  • Bird Dogs x10 IC 4-count
  • American Hammers x10 IC 4-count

Mosey to parking lot towards rec center

THA-THANG:
Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 One Legged Squats ( 15 each leg)
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps, PT

Mosey back to SP

COUNT-OFF & NAME-O-RAMA
Curveball, Spotter, Guardrail, Commission, Butterknife, Cosmo, Frenchie, Erector, Room Service, Data, Archie (QIC)

CIRCLE OF TRUST/BOM:
“The Lord is my shepherd; I shall not want.”
‭‭Psalm‬ ‭23:1‬ ‭ESV‬‬
https://bible.com/bible/59/psa.23.1.ESV

Sheep are in need of a shepherd

I’m smart. I’m capable. I have a plan. I am a sheep and none of those things are actually true. 

Live humbly before your God.

“Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
‭‭1 Peter‬ ‭3:8‬ ‭ESV‬‬
https://bible.com/bible/59/1pe.3.8.ESV

Window Shopping Revisit Hardin Valley

THE SCENE: Chilly at 44 degrees, but we warmed up quick
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

Mosey to Hardin Valley, started doing some shopping

4 corners–SouthEast Bank
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Matlock Tire
10 Catalina Wine Mixers
20 Squats
30 Merkins
40 LBCs
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Gas Pumps
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Box Cutters
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins — out of time

MARY:
Flutter Kicks
CIRCLE OF TRUST/BOM:
1 Corinthians 16:13 (ESV) Be watchful, stand firm in the faith, act like men, be strong.
MOLESKIN:
Called to stand firm and act like men.  Be Strong.  Lead.  Do this in church, in the family, same thing in the community (to include F3), time to step up in all areas.
ANNOUNCEMENTS:
Winter coat drive — bring them in over the next week and Booster will collect.

You are a soul

THE SCENE: 65, pre fog, plenty damp
F3 WELCOME & DISCLAIMER: Delivered

WARM-O-RAMA:
Reach for the stars, Let it hang, Baby Arm Circles, Mountain Climbers, Tempo Squats, Parking lot runs.
THA-THANG:G

Derkins on the guardrail, 1 at a time, couting off.   Black Snake to Brick wall for 30 dips, then mosey to the coupon pile.

At the pile we american hammered one CMU across the street.  Riffle carry a different CMU to the top of the small stairs.  Curl carry a third CMU to a spot 20 ft away.

Then we split into teams and team 1 job was to clear a pile, Team 2 tried to get the CMU count in any pile to 12.  If a goal was achived the other team had to do 10 burpies.  The “winning” team had to reset the course.  It was fun, a bit too complicated, but kept us all moving.

On the run back we made use of the excerises from monday (ya, no rain) around the new building.  PAX each chose their own light pole or 3 to push it.

MARY:
Had time for Flutter Kicks, Pickle Pointers and Protractor.
CIRCLE OF TRUST/BOM:
Proverbs 14:12  “There is a way that seems right to a man, but in the end, leads to death.”

The application of this today is the tendancy we have to think of our body as most important, but we are predominatly spiritual beings who spend far too much time thinking of, working on, responding to the complaints and desires of our bodies.

The internet likes to give C.S. Lewis credit for this quote but turns out, he didn’t write it, but it still applies:
“You do not have a soul.  You are a soul and you have a body!”

God is making old things news.  “So we do not lose heart.  Though the outer self is wasting away, our inner self is being renewed day by day.”  2 Corinthians 4:16

If your muscles scream at you today, you can ignore them, your soul is way more important.

 

Crawl Run Fun

THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins.  Round 4) Frog Jumps/Monkey Humpers.
  • New Building:  Exercises and Reps written on 15 light poles going around the building.  Run to first pole, perform the exercise, Run lap around building.  Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others.  Most completed 9 or 10 out of 15 poles with over 2 miles of running.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A