F3 Knoxville

Tag: Butters

A couple planned routines and some random stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the south parking lot With a CMU.

line up with a  CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines.  Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were. 

mosey to AO.

MARY:
Flutters with block presses x31
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house!  Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.

MOLESKIN:

tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

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

WHY DO WE SUFFER?

THE SCENE: Foggy but nice.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Temp Squats, Dancing Bear
THA-THANG:
The warm-up came to an end quickly.

  • AO-Flag Parking Lot Circuit – 25 Burpees, Run a Lap, 50 Merkins, Run a Lap, 75 Squats, Run a Lap, 100 SSH, Run a Lap.
  • Soccer Field DORA: Battle-Buddy Up – 200 Merkins, 150 Seal Squats – Recovery Run to Mid-Field and back.
  • Concrete Bleachers: Stairway to Calve Heaven – 25 Calf Raises every step (4 total), Box Jumping to next step every time. 3 Rounds for a total of 300 calf raises.
  • Mosey to Playground – Same Battle-Buddies – One runs length of parking lot and performs 3 Double Burpees before returning to start.  Other partner performs 10 Pull-ups, 15 Merkins, 20 Dips. 2 Rounds each.
  • Soccer Field: Bear Crawl entire length of field.
  • Long mosey back to AO Flag

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
15 Strong + 2 FNGs
CIRCLE OF TRUST/BOM:
It’s an age old question and one of the biggest reasons why people reject God – the problem of suffering.  If God were so loving, why would He allow us to suffer? You hear a lot: “Well, I just don’t know why this is happening to me” or “God just doesn’t answer the question of why we suffer” or “I don’t deserve this.” There are times (I believe few) when we just don’t know why we are suffering but to say God does not answer this question is just plain false. Don’t trust me – my words have little weight.  Trust the God of the Universe – His do:

1) Because of SIN – Romans 3:12, Mark 10:18.  There are no good people, not even one He says.  There is a song out by Luke Bryan that states “I believe most people are good.”  Luke Bryan doesn’t know Scripture.  God says not only the opposite but that NO ONE is good. All have turned away.  Sometimes I’ll hear “I just don’t deserve this.”  That’s right, you deserve worse. In my own life, I’m not shocked by the suffering when it comes.  What I’m shocked by is His overwhelming grace.  We deserve His wrath.  We do not deserve His grace.  King David’s life was filled with sin and the awful consequences of it – loss of an infant, wars with his children, never got to see the temple built.  Sometimes we suffer because of our sin.

2)  To Warn Others – 1 Kings 2.  As David did on his deathbed to his son, Solomon. “Be strong, act like a man, and observe what the Lord your God requires: walk in obedience to Him, and keep His decrees and commands, his laws and regulations…..”

3) To Affirm Our Commitment to Christ – 2 Timothy 3:12, 1 Peter 1:6-7.  If you are trying to live a Godly life, you WILL face persecution.  When it comes, you shouldn’t pray for the suffering to go away but that God will give you the boldness to do what He has called you to do.

4) To Produce Steadfastness, Endurance and Character – James 1:2-3. Have you ever considered that suffering may be for your own good?  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking in anything.” Want to get a good workout in spiritually, try suffering.

5) To Recalibrate Our Focus on Heaven – Romans 8:18-19.  Suffering can make us yearn for our real home – Heaven, with Jesus as King. “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.  For creation waits in eager expectation for the children of God to be revealed.”

6) To Humble Us – 2 Corinthians 12:7.  The Apostle Paul was shipwrecked, beaten, imprisoned, mocked, rebuked by his kinsmen, and ultimately beheaded for Jesus.  “Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan to torment me. I pleaded with the Lord three times to take it away from me.  But, He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”

When suffering comes we have two options: 1) We can reject God or 2) We can run to Him, embrace Him, and allow Him to transform us.  I REALLY like option 2.

MOLESKIN:
N/A
ANNOUNCEMENTS:
HH

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Fast n Slow

THE SCENE: felt real nice 👌🏻
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:

Shuffle loop, stop halfway 20 Curls 20 Upright Rows.

Back at the trucks, 20 HR Merks and 20 Thrusters. Carry heavy things up lover’s and back around down.

Did all of that 3 times then one more round of all PT to close it out.

MARY:
COUNT-OFF & NAME-O-RAMA
5
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.5 miles and some tough-ass PT
ANNOUNCEMENTS:
HHOCR obstacle build at Butter’s tomorrow