F3 Knoxville

Tag: Butter Knife

Rainy Daze

THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:

  • Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Soccer drills between 2 spaces:
    High knees
    Butt kicks
    Walking lunges
    Side lunge hops
    Karaokes
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Mosey to the coupon pile w/ the person in back weaving his way to the front.

    Pit stop 🛑 at coupon pile

  • 25 flutter kicks in cadence
  • 10 Merkins
  • 15 thrusters
    Run stairs
    5 pull ups
  • 25 curls
    Run stairs
    5 pull ups
  • 25 triceps
    Run stairs
    5 pull ups
  • 25 scissor kicks in cadence
  • 10 Merkins
  • Mosy back to the flag

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.

This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.

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

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

THA-THANG:
Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

CIRCLE OF TRUST/BOM:
Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

Pond Circuit

THE SCENE: Very Nice…not too hot, not too cold
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA (IC):

SSH
Tempo Squat
Merkins
Freddy Mercury
American Hammers

THA-THANG:

Mosey to Duck Pond
4 Laps around the Pond; doing the following at 4 spaced out intervals
1. 15 Burpees
2. 15 Squats
3. 15 Merkins
4. 15 American Hammers
Mosey back to the AO (dips along the way)

MARY:
Time for Hello Dolly

CIRCLE OF TRUST/BOM:

1 Sam 16:7
But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.
Interesting that the heart is talked about more in scripture than obedience and worship…how is your heart?  Let’s strive to be more intentional about taking care of our heart and ensuring it belongs to the Lord.

ANNOUNCEMENTS:
Hardship Hill tomorrow

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.