F3 Knoxville

Tag: Data

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

Race To The Summit

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

  • Mosey to the Haslam Center
    • Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
      • Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
  • Mosey to Jucomanjaro
    •  At each line rotate through three exercises
      • 30 Mountain Climbers, 15 BBS, 5 Burpees
  • Mosey to the Flag
    • Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us. 

Same parking lot different thang

THE SCENE: 45°F, Clear Sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x20  
  • Merkins x10
  • Imperial Squawkers x10
  • Merkins x10

Mosey to parking lot towards rec center

THA-THANG:
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x10
  • Cone 3 – Mountain Climber 4ct x10
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Supermans

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Hound Dog, Kenjo, Butter Knife, Wanderer, Dart Gun, Zippy, Cosmo, Nadia, Curveball, Spotter, Data, Booster, Erector, Frenchie, Archie (QIC)

CIRCLE OF TRUST/BOM:
Check your Pride
Pride is often the route cause of conflict and it is important to be aware of it.
I have recently reflected on conflicts with my wife and have seen that my pride often is to blame.

MOLESKIN
Prayer Requests:

  • Hound Dog’s grandma past away
  • Booster parents are coming to town to visit and this is the first time they have traveled since the start of the pandemic

THE SCENE: First Frost on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Lunges (forwards, backwards, side to side)
Moroccan nightclub 20
10 Windmills in cadence
THA-THANG:
Mosey to the big parking lot for Soccer Drills

  • Stopping for:
    Merkins x20
    Squats x20
    Flutter kicks x20
  • Soccer Drills
    Running in and out fo the parking spaces facing: forward, backwards, and side to side.
  • LBC x20
    Lunges x20 single count
    Burpees x5
  • Mosey to Tomo Poke stairs stopping for dips on the guardrail.
  • At the top
    Merkins x20 run around
    Squats x20 run around
    Flutter kicks x20 run around
  • At the bottom
    LBC x20 run stairs
    Lunges x20 single count run stairs
    Burpees x5 run stairs
  • Mosey to Hard Knox parking lot for Merkin Leap Frogs across the parking lot
  • Grab two rocks.
  • 20 curls
  • 20 dips
  • Rinse and Repeat

MARY:
Core workout: American Hammers, Heels to Heaven, and Plank with variation.
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:
I’ve got some friends I’m very close to, that are suffering right now. A lot of it’s self inflicted (addiction, alcohol, etc…) but they’ve reached out recently.

How do you handle that?

I’m trying to be a HIM a spiritual gangster. Like you guys! I pray for them multiple times a day. I try to get them involved with F3 (where they live). I ask them to serve food at a rescue ministry. I try to get them to count blessings and not your mistakes.

They have a lot going on for them, super talented, but don’t feel like it right now.

You might feel that way too. It’s OK. Know you are loved . I love you. More importantly God loves you.

Booster recently posted, “You can sit with me at church…”

“for all have sinned and fall short of the glory of God,”
“and all are justified freely by his grace through the redemption that came by Christ Jesus.”

Romans 3:23 -24

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bring your jackets! F3 Gathering at Judge Judy’s

Foggy Dora

THE SCENE: Super foggy, a bit chilly at 47 degrees, but the chill was gone after the warmup…
WARM-O-RAMA:

SSH
Merkins
Tempo Squats
Hairy Rocketts
Superman
Calf Raises

THA-THANG:

Mosey to the New Building
Dora Up
– 150 Dips
– 250 Squats
– 350 2-count Freddy Mercuries
Partner runs around the building in-between
Mosey to the Large Parking Lot
50 1-count Flutter Kicks
Run to the other end
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey back to the AO

MARY:
Imperial Walkers

Hello Dolly

CIRCLE OF TRUST/BOM:

2Tim 4:3-5
For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, and will turn away from listening to the truth and wander off into myths. As for you, always be sober-minded, endure suffering, do the work of an evangelist, fulfill your ministry.

MOLESKIN:
Lots of “influencers” self-proclaimed experts, and other current events that seek to take our eyes off of sound doctrine, stay focused on God’s Word and truly test what you hear in the media, online, or at the water cooler to make sure it lines completely up to the Word of God.