F3 Knoxville

48 Cards pick up

THE SCENE: 72 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpee

25 Grady Corn

1 Burpee

25 SSH

2 Burpee

Cherry picker

3 Burpee

Mosey to the Flagpole and turn on the tunes

THA-THANG:
54 Card Pickup via the sweat deck app

  • JQKA are all ten count
  • Dimonds are V-ups
  • Hearts and BBS
  • Clubs are Tricep Dips
  • spades are Box jumps
  • Every 15 cards we mosey around the park and back to the flag.

MARY:
Ring of fire till time

Dog Pound event this Saturday.

Small, medium or large

THE SCENE: Steady light rain, nice actually
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Regular stuff
THA-THANG:
Mosey to the marina clubhouse.
Small: CMU and burpees, Medium: 2.5’ pole and squat jumps, Large: 3+’ log and Merkins

split up into groups of 3. One person from each group carries their item to the con while their team runs ahead. The team does the exercise associated with the item until their item reaches the con. Then you switch with a teammate and continue down the trail of cones to the Matterhorn and the pull up bars. Do five pull-ups and then repeat heading back to start. Once at start, teams switch items and repeat until all three teams have carried all three items. Once complete, all teams run to cones and do 10 Merkin (3 times) and Cobra Kais (3 times). All hang from bars until 6 catches. Then 10 knee ups. Mosey back to start stopping at each cone for 20 LBCs.
Everyone take turns carrying items back to AO

 

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.
  • in this case they were not.

MARY:
Marge Simpsons led by Tweet-E since the Q didn’t know what the correct form of a Marge Simpson was. Some other stuff and then something else. Maybe something else too but not sure.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Prayer and worship. Spoke to the packs about prayer not being some grand rehearsed spectacular thing, but rather a communication with our father. It’s not for others but for him. Same with worship, we don’t need to worry about how good our voice sounds or who hears us and what they may think. We just need to worship our father.
MOLESKIN:
So last night was one of the worst nights of sleep I’ve had in a while. Not showing up was not going to be an option. Glad I did. I need to make it out more often, but the bed feels so good in the morning. I have this memory foam pillow and it’s so nice. I probably should give it a name. We have a memory foam mattress pad to. It’s pretty awesome. I don’t think I should give it a name. Our blankets are regular type blankets but are very comfortable. Although last night none of this helped me. It was a bit hot in my room last night because we forgot to turn the air down. That sucks. I went out and slept in the living room and it was too cold because there’s two vents in that room. I felt like Goldilocks I was looking for baby bears bed, but sadly there was no baby bear bed, so I went back to the big bears bed in my room and it was cooler then so I might have slept 15 to 20 minutes. I was thirsty so I got something to drink, not beer. I did fall asleep for a little bit after that and remember dreaming about beating people up that were bullies. I mean like really beating them up. One of them I remember throwing over a fence when I was done with him. They kept coming back with more of their friends to try and beat me to no avail. I kind of felt bad when I woke up. Do you have  dreams like that? I like dreams. Dreams are fun. I like to have fun. Do you like to have fun? You know what’s funny? Monkeys are funny. They throw their poop sometimes. I hope those of you that are reading this are wondering what the heck is he talking about, did he come off his meds or something? Then again I don’t think anybody reads this. If you are reading this, I’m not off my meds, I don’t even take meds…well sometimes ibuprofen. Anyway, if you are still reading this then put a monkey emoji under the post on slack. Then you will be in the secret society of people that read Tank’s backblasts and I will send you a decoder pin in the mail telling you to drink more Ovaltine. Till then, have a wonderful day my brothers
ANNOUNCEMENTS:
CSAUP, forgot to mention snack drive.

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon

Change works for our good

THE SCENE: hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Burpee

30 Grady corn

5 cherry pickers

35 SSH
THA-THANG:
Get the coupon and mossy to the tenis court

  • 4 sets of 40 intervals it’s a Tabata like workout but modified 50 second workout with 10 second rest
  • curls
  • freddy mercury
  • hernia
  • OHP
  • Welsh Dragons
  • LBC with Coupon
  • Triceps Extentions
  • Merkins
  • Squat Thrust
  • Squat

MARY:
NA

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:
Romans 8:28 – And we know that for those who love God all things work together hfor good,8 for ithose who are called according to his purpose.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAOP event at the Dog# Next week.

The Long Route to Unity

THE SCENE: Sticky. Clear. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | SSH IC
  • Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats

THA-THANG:

Do a lap.

Bermuda Triangle for legs. – Squats. Pickle Pointers. Monkey Humpers. 20 each plus 20 SSH at each corner. Lunge between stations. When finished, lunge in opposite direction to wait for six.

Run around stonehenge to dock.

Mucho chesto. Regular, wide, diamond, stagger left, stagger right—10 each. Rinse & repeat.

Triangle for legs. Half the reps.

Around stonehenge to loading zone for welsh dragon until PAX seriously discussed mutiny.

MARY: Tabata. 40on 15off

  • Low Plank | V-Ups | BBS | Box Cutters
  • Flutter Kicks | American Hammers | LBCs
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Paul wraps up his letter to the Romans encouraging unity. Rome was a melting pot—plenty of opportunities for discord, not unlike our context. Where can we bring unity?