F3 Knoxville

THANKS and GIVING

THE SCENE: Clear and low 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Motivators 7 to 1; 10 Burpees

THA-THANG:
Station at shovel flag and at the dumpster. Do exercise at shovel flag then mosey to dumpster. Do exercise at dumpster and Bernie to shovel flag. Add new exercise each round.

Shovel Flag Exercises

  • Thrusters x5
  • Hand Release Merkins x10
  • Alpos x15
  • Newton’s Cradle x20
  • Knerkins x25
  • Swings x30

Dumpster Exercises

  • Groiners x5
  • Iron Mikes x10
  • V-Ups x15
  • Imperial Squat Walkers x20
  • No Surrenders x25
  • Gorilla Humpers x30

MARY:
Hello Dolly x15 IC; Rosalita x15 IC; Flutter Kicks x15 IC; Box Cutters x15 IC; Big Boys x15 OYO; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 PAX earned their Thanksgiving dinner

CIRCLE OF TRUST/BOM:

Today is Thanksgiving and I want to share some personal experiences from my life as a reminder that God is worthy of our praise and thankfulness no matter our circumstances.

When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:
Pray for Pennies and Shoelaces as they both lost loved ones this week. Pray for Halfday’s M having kidney stone surgery today.

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

Thanksgiving with the Girls

THE SCENE: Cold

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

SSH x10, Tie Fighters x20, Cherry Pickers x10

THA-THANG:
Roll 1 six sided dice and perform corresponding workout

  1. Angie’s House- 20 Pull-Ups, 20 Merkins, 20 BBS, 20 Air Squats
  2. Helen’s House- 400m Run, 21 CMU Swings, 12 Pull-Ups
  3. Fran’s House- 15 CMU Thrusters
  4. Kelly’s House- 400m Run, 30 Box Jumps, 30 Squat Jumps
  5. Nancy’s House- 400m Run, 15 Overhead CMU Squats
  6. Grace & Isabel’s House- 20 CMU Ground-To-Overheads

MARY:

Light stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Give thanks in all circumstances – Thessalonians 5:16-18

MOLESKIN:

ANNOUNCEMENTS:

  • Thanksgiving Day beatdown @ 6am
  • Christmas trees for Emerald Youth
  • 11/28 workday @ Emerald Youth
  • 12/3 Maryville Christmas Parate
  • F4 Wednesday 6:30am @ Momma’s Country Kitchen

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

The illusion of luck

THE SCENE: cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Arm circles forward and backwards
  • Cherry pickers
  • Plank paper, rock, scissors

THA-THANG:
Flip a coin, if it is heads run 1 lap around designated track, if it is tails draw a card and do the exercise associated with the card.

  • Diamond = overhead press
  • Spade= goblet squat
  • Club =BBSU with press
  • Heart = we’re not worthy

MARY:
Shoulder stretch, Michael Phelps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rock, paper, scissors, flipping a coin and drawing cards can all be seen a luck. However, luck is just something we tell ourselves when we do not understand the journey or the outcome. In truth, God has ordained out steps, He is with us in our journey and doesn’t leave us no matter the outcome.  Trust in Him, not in the illusion of luck
MOLESKIN:
Psalm 37: 23-24
ANNOUNCEMENTS:

Smiling’s My Favorite

THE SCENE: Glorious.  Mid-50s and the sky was clear along with the lunar eclipse which was awesome.  The grass being wet was not awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC, LBACs x10 IC, SSH x10 IC for Pennies sake, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!
COUNT-OFF & NAME-O-RAMA
Outhouse, Cow Patty, Streaker, Doppelganger, Doctor, Shenanigans, Locker Room, Rep Sleepy, Pennies, Shoelaces, Halfday, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Donate a Christmas Tree for Emerald Youth supported families in Montgomery Village.  Drop off at 4339 Woodlawn Pike, South Knoxville (Woodlawn Christian Church) between 11/28 and 12/2.

Consider a leadership role in the new region – F3 Smokies.  See Smuggler for more details.