F3 Knoxville

Pious VQ

THE SCENE: Slippery morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x10, little arm circles x10, tempo merkens x10
THA-THANG:
100m run between each set

  • 6 sets of 5 Burpees
  • 6 sets of 10 Merkens
  • 6 sets of 15 Air Squats
  • 6 sets of 20 Big Boy Situps
  • 6 sets of 25 Mountain Climbers
  • REPEAT

MARY:
None

COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
As a man, you have to do everything well.  It’s not enough to just do the work well and then slack off on the running.  In the workout, you have to have good form through all reps and you have to try to maintain the same pace running constantly.  Same for life.  You need to do everything you put your hand to well- work, church, teaching, workouts, etc.  But the constant that you keep coming back to is the run (home life) and you cannot slack off on that.  You have to be a consistent father and husband and not let being a home be where you stop paying attention to how hard you are working.  Stay consistent and do everything with purpose and conviction.

MOLESKIN:
Hebrews 12:1, 2 Timothy 4:6

ANNOUNCEMENTS:
Parkinson’s Run coming soon

tummy tuck and stanky leg

THE SCENE: Stupendous and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Cherry pickers x5
THA-THANG:
Deck o’ cards.  Rep count is number card = #x2, royal card = 25, ace = 30

  • Hearts = Step-ups (single count)
  • Diamonds = BBS
  • Clubs = Squats
  • Spades = Leg Lifts
  • Joker = 5 laps around playground

MARY:
We ain’t got no time for no stinkin’ Mary.
COUNT-OFF & NAME-O-RAMA
Cow Patty, Locker Room, Pennies, Rep Sleepy, Outhouse, Shoelaces, Halfday, Pious, Doctor, Streaker, Dodger, Grouch
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-10.  I keep coming back to doing life together.  We were not meant to be alone and sometimes it is a lot easier to talk with a fellow man than it is your wife.  It is easy to get sucked into the regular cadence of taking care of your kids and wife and doing things with them but it is okay to spend some time with a friend.  Don’t let the enemy tell you that you every moment you are with a male friend that you should be spending it with your family.  The reason we hear it is because if all the believing men of this world started putting into practice what we are taught in scripture, the enemy would be losing its daggum mind.  We are a force to be reckoned with and the enemy does not want to see it happen.
ANNOUNCEMENTS:
PJ Parkinson’s race on 10/2 – sign up at https://runsignup.com/RaceGroups/110368/Groups/1122646.  Brolympics returns on 11/5.  Sign up sheet coming later.

Dodger VQ

THE SCENE: Starting to feel like Fall

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Pickers x10; SSH x20

THA-THANG:
Cones set up in a diamond shape, do exercise at each cone then run around church. Start with 7 reps at each cone and increase by 7 each round. Run one lap on first round and increase by one lap each round. Everyone was in either round 4 or 5 when recover was called

  • Merkins
  • Hillbilly Squats
  • Burpees
  • Leg Lifts

MARY:
No time

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:
Don’t be afraid to do hard things

Work Hard To Have A Good Name

THE SCENE: Clear and crisp Fall like morning.  No humidity… until we all started sweating.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 20 IC
  • Cherry Pickers – 10 IC
  • Tie fighters – 10 forward/10 backward IC

THA-THANG:
Pax moseyed to the lower lot of the church carrying their CMU.

Your Name Is Your Workout – Pax spelled out their F3 name, with a sprint across the parking lot and back in between each letter.  After they finished that name, they moved on to their hospital name.

A – 50 SSHs
B – 25 LBCs
C – 30 AIR SQUATS
D – 15 MERKINS
E – 50 CMU CURLS
F – 10 BLOCKIES
G – 50 CMU ROWS
H – 20 JUMP SQUATS
I – 30 OVERHEAD PRESS
J – 50 BIG BOYS
K – 20 CRUNCHY FROGS
L – 20 SKULL CRUSHERS
M – 25 CMU GOBLET SQUATS
N – 10 BURPEES
O – 40 SSHs
P – 20 IRON MIKES (2ct)
Q – 30 LBCs
R – 50 CMU ROWS
S – 30 AMERICAN HAMMERS (2ct)
T – 30 CMU CURLS
U – 35 OVERHEAD PRESS
V – 20 JUMP SQUATS
W – 30 BIG BOYS
X – 10 BLOCKIES
Y – 25 SKULL CRUSHERS
Z – 30 MERKINS

MARY:
Didn’t have time for it.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

A Good Name Takes Hard Work

“A good name is more desirable than great riches; to be esteemed is better than silver or gold.”
‭‭Proverbs‬ ‭22:1‬ ‭NIV‬‬

“A good name [earned by honorable behavior, godly wisdom, moral courage, and personal integrity] is more desirable than great riches; And favor is better than silver and gold.”
‭‭Proverbs‬ ‭22:1‬ ‭AMP‬‬

“It takes many good deeds to build a good reputation, and only one bad one to lose it.”  Benjamin Franklin

“It takes 20 years to build a reputation and five minutes to ruin it.  If you think about that, you’ll do things differently.”  Warren Buffett

It takes hard work and sacrifice to build a “good name” but we all know stories of people who threw it all away with one bad choice.  Let’s hold each other accountable and make sure we are not putting ourselves in situations where our “good name” can be ruined.  Let’s make sure to call out weak areas in each others lives so that none of us ends up losing what we have worked so hard to build.

MOLESKIN:
Praise for birth of Master’s child.  Praise that Burnout is feeling better as he recovers from COVID.

ANNOUNCEMENTS:

  • 9/11 Memorial Stair Climb at Asylum and Beer Mile at Moses’ house on 9/10.
  • PJ Parkinson’s 5K on 10/2 – see YHC for details.

Baseline Test – September 2022

THE SCENE:

Beautiful East TN morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; Plank Jacks x10; Tempo Merkin x10; Smurf Jack x10

THA-THANG:
Baseline test:

  • Sit Down Squats x50
  • Hand Release Merkins x40
  • Big Boy Sit Ups x30
  • Burpees x20
  • Run path from Outhouse to the junction and back

Faster PAX pick up the six and everyone finishes together

Mosey to Dark Side Hill for 11s with Curls at the bottom and Skull Crushers at the top. Polar Bear Crawl up hill and mosey down hill.

Was taking a nice easy slowsy back to the flag until Streaker called Jailbreak

MARY:
Flutter Kicks x20; Protractors; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

MOLESKIN:

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

ANNOUNCEMENTS:

See Slack