F3 Knoxville

Tag: Choir Boy

Escalator

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone.  Get battle buddies.

Backbone is base.  Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor.  5 stations around base of hill.  Run to first station, do the exercise, run back to base.

next time,  run to cone 1 and complete exercise,  then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at  bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

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.

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

TRIP TO COLOMBIA

THE SCENE: 40s and damp
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
OHC, LBAC(f), LBAC(b), Cherry Pickers, Windmills, Temp Merkins, Mountain Climbers, Tempo Squats, SSH
THA-THANG:
Mosey to small Hill on the East side of the Park:

  • COLOMBIAN NECK-TIE: PAX do varying distance runs and back with increasing colombian neck-ties upon each return to start. Each did about 13 rounds on avg.
  • Mosey to Playground for Aiken Legs: 20 Box Jumps, 20 Lunges, 20 Iron Mikes, 20 Squats
  • Mosey to CMU Parking Lot.  4 Corners: sets of 10,15,20,25 of the following exercises with CMU:
    • Merkin Overs
    • Curls
  • Line up on curb and Battle Buddy Up for DORA: 50 Burpees, 100 Flutters (4ct)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 Strong
CIRCLE OF TRUST/BOM:
Proverbs 1: The beginning of wisdom starts with the fear of the Lord.  Do you fear the Lord, or man?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Arsenal Launch.

Wet Jenga at The Equalizer

THE SCENE: Windy with a little rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Head to pavilion. We’re playing Jenga. Pull a block—blocks have an exercise written on each side—pick an exercise—and do 15 of it. Blank block: cardio. Tower falls: take a lap.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Attitude—my predetermined outlook—so often determines whether I have a good day or a bad day. My attitude, more than anyone else’s actions, so often determine whether I’m a kind & patient father, a caring & attentive husband, a measured & thoughtful leader, or just a impatient, impossible to please jerk.

If I choose to start my day reflecting on what I have to be grateful for; if I ground myself in what is true & right and take 90 seconds to acknowledge how blessed I am—I pretty reliably have a good day; because once I stipulate that the best things I have, the essence of life, the stuff that actually matters—that I haven’t earned or deserved it; everything else tends to become the cherry on top.

So let’s take a moment. And each share one thing we’re grateful for—and let’s think about the things we take for granted and what a gift those things really are. 

 

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)