F3 Knoxville

Tag: Dart Gun

Grateful Cards

THE SCENE: Cold and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do a flutter kick ring of fire
  4. Add all jokers to the remaining deck and shuffle
  5. Run a lap around the parking lot with burnie, high knees, and butt kicks

CIRCLE OF TRUST/BOM:

Thanksgiving

  • The more we have, the less grateful we are.
  • Challenge: daily gratefulness session
  • Example:  I’m thankful for Kickflip and his humble and authentic leadership.  I have ordered Jotham’s Journey based on his suggestion in the newsletter this week to read with my family during Advent.
  • Psalm 100

ANNOUNCEMENTS:
FNG:  Wet Bandit

Looking good in the neighborhood

THE SCENE: A chilly 26 degrees, but we warmed up soon enough

WARM-O-RAMA:

Quick jog
SSH
Windmill
Tempo Squats
Tempo Merkins
Baby Arm Circles

THA-THANG:

Mosey to JUCant Hill do the following at each light pole
15 Burpees
30 Freddy Mercurys
45 Merkins
60 Squats
In front of Anytime Fitness, we did SSH & Mt Climbers to entice others to join us in the gloom
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercuries
15 Burpees
A little Mary at the top
Mosey to Maple Street parking lot, grabbed some guardrails to do Dips and Dirkens

MARY:
Had about 4 minutes of core

CIRCLE OF TRUST/BOM:
Mark 10:45
MOLESKIN:
Tremendous respect for the proactive nature of the group (demonstrated in working out in the gloom).  A call to service should be our heart’s cry – and glorifying God in our chosen vocation.

ANNOUNCEMENTS:
4 parades upcoming around Knoxville, great opportunity to spread the mission/vision of F3 and get more to join us in the gloom!

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

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

Play House and 6pack hunt

THE SCENE: Cool, dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Run to the Clayton Performing Arts Center, aka the Playhouse

  • SSH in each brick Cubby
  • Bear Crawl the short stairs
  • Hop on the loading dock
  • Run to each entrance to the building and do 20 of the following and then move to the next door
  • SSH
  • Kick throughs
  • Donkey Kicks
  • Dips on the bench
  • 1 Leg squat
  • Mountain Climbers
  • Newton’s cradle
  • Diamond merkins
  • Merkins
  • Jump Squats

Grab some lights and head to Jucomajaro

1 “scout” went up 1 line while the rest did the following until his return

  • Flutter Kicks
  • Imperial Walkers
  • LBC
  • Side Crunches
  • Plank
  • Hello Dolly
  • Superman

At the power lines, did “11’s” with X man Crunch and Crabby Rockets but with the #6 instead because running short on time.  Ran to the top of the regular Juco, Mosey down.

MARY:
Box cutters & Done!
CIRCLE OF TRUST/BOM:

We have the promised Holy Spirit – don’t miss this power.  It’s not from you.

Acts 1:8 But you will recieve power when the Holy Spirit has come upon you and you will be my witnesses ….to the end of the earth.

The Promise of the Holy Spirit is a reminder to be Bold.

  1. Speak for Jesus
  2. Know that you are not the power source
  3.  Be refreshed and respond in obedience.

Looking Like the World

THE SCENE: Dark, low 50s calm, quiet…perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cross Jacks IC

Harry Rockets IC

Windmill IC

Arm Circles (forward only 5K!!), make them bigger half way through – IC
THA-THANG:
Partner up, broken wheel barrow in the PL, each person one way.

Mosey to the east PL.  Using the spaces (going across), we’ll do 5 burpees then run to the first line and do the workout and then increment up each time, Bernie back each time.

  • 10 Iron Mike (each side)
  • 20 Heals to Heaven
  • 30 Merkins
  • 40 Squats
  • 50 side crunch (25 each side)
  • 60 Superman style Flutter Kicks
  • 70 SSH
  • 80 Flutter Kicks

If you finish early, repeat until the six is up.

Mosey to new building, then bear crawl to concrete bench.

Dips IC (counting all together on the Q’s down) – 35

Mosey to some conveniently staged cones (~15-20).  Broad Jump at each one.

Mosey back to the flag…
MARY:
Pickle pounders IC – 20

Crabby Rockets IC – 20

Scissor kicks (crossing) IC – 10

Hello Dolly IC – 10

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 18:5-6 and 7-9

Jesus talks about children and how we must humble ourselves to be like children. Also he describes how if we lead a “child that believes in him” to sin then we would be better off with a large boulder tied to our waste and thrown in the ocean.

This all leads into a discussion of sin and we talked about how “looking like this world” can easily become a trap and cause many sins.

How many of us fall into this category?

You stumble from being a Christian by the way your language slips, your choice in music, your materialistic approach, your viewing of porn, fill in the blank

We often define greatness by power, wealth, sports, or other general accomplishments. But those are all short lived and focused on the things of this work.

Get an accountability partner, be honest with your wife. Stop trying to impress people you don’t even know or like and live for an audience of one and richen your family.
MOLESKIN:
We all can think about ways in which we fall into at least one of these.  We need to be better so that can be examples to our kids, friends, colleagues, etc.
ANNOUNCEMENTS:
Brolympics tomorrow