F3 Knoxville

Tag: Data

Do the leg work

THE SCENE: 50’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
22xlbac fwd, 15xlbac bck, 7xCherry Pickers, 10xTempo Merkins, 20xSSH

THA-THANG:
Mosey to the courtyard of the new building for some 11’s.

11’s of Box Jumps in the courtyard and Diamond Merkins on the road at the bottom of the stairs.

Mosey to the light poles heading toward the Information Center.

Lunge forward one light pole and perform 15 merkins, 15 squats, and 15 BBS then Bernie back one light pole. Once there, sprint forward two poles. Repeat till at the road.

Mosey to the information center and partner up to complete 100xBaby Merkins & 100xCalf Raises.

One partner performs exercise while the other runs one lap around the information center.

Mosey back to the flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
16 men willing to do the leg work.
CIRCLE OF TRUST/BOM:

I’ve been studying church organization/leadership and one thing that I keep coming back to in everything I read is that we still have responsibility for ourselves. Yes, there are men elected to roles of leadership and charged with overseeing the congregation, but we ourselves still retain responsibility. We need to recognize that responsibility and not forsake it. Take the talents that God has given you and use them for good works.

Luke 12:48b – “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.”

MOLESKIN:
Great to see the numbers coming back at JUCO. Keep EHing!
ANNOUNCEMENTS:
nada

Rise Above

THE SCENE: True meaning of SYITG. 52 degrees and thick fog. Perfect!
F3 WELCOME & DISCLAIMER
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
or 10 burpees. You decide~

WARM-O-RAMA:
Cherry Pickers
Side Straddle Hops
Arm Rotations (forward/backward)
Lunges (forward, backward, side to side)
Windmills
Tempo Merkins

THA-THANG:
Mosey

  • 10 Merkins

Mosey

  • 20 Squats

Mosey

  • 30 Flutter Kicks

Arrive at JuConte

  • Start at the first mark run four marks
  • 10 Merkins. Run back a mark.
  • 20 Squats. Run back a mark.
  • 30 Flutter Kicks. Run back a mark.
  • Walking lunges to the next mark.
  • Rinse and Repeat
  • Audible. Run to the next mark with HIMs Calling what we did 10, 20, and 30 of… to the top.
  • 5 mins of KB’s Ab Class under the stars and full moon (some of us got to see a shooting star).
  • Mosey back down, stopping to admire God’s beauty before creeping back into the gloom and finding the flag.

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:
Humility: is something that garners wisdom; it is a requirement for wisdom. You cannot be proud and wise. Humility brings wisdom.

On Monday I went for hike on my lunch break. Which I do pretty often. I was wearing a 20lb vest and had on brand new shoes. I lost my footing and in a very awkward and super slow motion fashion I ate it. When I hit it hurt. I made sure there were no visible injuries and finished my hike. I was about halfway through the hike so there was no short cut.

What do you do if you get knocked down? Or fall down in my case? You get back up! You find a way to modify as necessary and keep going. This can be metaphorically speaking about job loss, a failed marriage, letting someone down, etc… Get back up!

I’ve seen you do it. I won’t name names… but I will say it’s inspiring! It helps me to be a better person.

Bonus from the Bible Study: God involves us and our prayers in his process of redemption.
I thought this was really cool. The relationship between us and God, is just that. A relationship. It’s a two way street. Never be ashamed to ask God for help, you will be surprised.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Remember to bring coats for men, women, and children to the AO for KARM. There’s also the Mudder’s Day Madness Run tomorrow.

JUCO Sea Biscuit

THE SCENE: 48°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around parking lot
  • Eagles x10 IC 4-count
  • Reverse Eagles x10 IC 4-count
  • Merkins x10 IC 4-count
  • Fire Hydrants x10 IC 4-count
  • Bird Dogs x10 IC 4-count
  • American Hammers x10 IC 4-count

Mosey to parking lot towards rec center

THA-THANG:
Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 One Legged Squats ( 15 each leg)
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps, PT

Mosey back to SP

COUNT-OFF & NAME-O-RAMA
Curveball, Spotter, Guardrail, Commission, Butterknife, Cosmo, Frenchie, Erector, Room Service, Data, Archie (QIC)

CIRCLE OF TRUST/BOM:
“The Lord is my shepherd; I shall not want.”
‭‭Psalm‬ ‭23:1‬ ‭ESV‬‬
https://bible.com/bible/59/psa.23.1.ESV

Sheep are in need of a shepherd

I’m smart. I’m capable. I have a plan. I am a sheep and none of those things are actually true. 

Live humbly before your God.

“Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
‭‭1 Peter‬ ‭3:8‬ ‭ESV‬‬
https://bible.com/bible/59/1pe.3.8.ESV

Window Shopping Revisit Hardin Valley

THE SCENE: Chilly at 44 degrees, but we warmed up quick
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

Mosey to Hardin Valley, started doing some shopping

4 corners–SouthEast Bank
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Matlock Tire
10 Catalina Wine Mixers
20 Squats
30 Merkins
40 LBCs
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Gas Pumps
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Box Cutters
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins — out of time

MARY:
Flutter Kicks
CIRCLE OF TRUST/BOM:
1 Corinthians 16:13 (ESV) Be watchful, stand firm in the faith, act like men, be strong.
MOLESKIN:
Called to stand firm and act like men.  Be Strong.  Lead.  Do this in church, in the family, same thing in the community (to include F3), time to step up in all areas.
ANNOUNCEMENTS:
Winter coat drive — bring them in over the next week and Booster will collect.

Rainy Daze

THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:

  • Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Soccer drills between 2 spaces:
    High knees
    Butt kicks
    Walking lunges
    Side lunge hops
    Karaokes
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Mosey to the coupon pile w/ the person in back weaving his way to the front.

    Pit stop 🛑 at coupon pile

  • 25 flutter kicks in cadence
  • 10 Merkins
  • 15 thrusters
    Run stairs
    5 pull ups
  • 25 curls
    Run stairs
    5 pull ups
  • 25 triceps
    Run stairs
    5 pull ups
  • 25 scissor kicks in cadence
  • 10 Merkins
  • Mosy back to the flag

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.

This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.

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