F3 Knoxville

Tag: Detention

Ribbed’s route 66 at the Dog Pound

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

  • SSH 25x
  • Tempo Squats 15x
  • Baby Arm circles 14x
  • Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

  • Route 66 with Start Jax
    • waiting for the 6 with hello dollies
  • Ribbed’s 66
    • 10 Burpee’s at first list
      • backward lunge to next light
    • 10 tempo squats next light
      • hello dollies 10x
    • 10 American hammers 4count
      • High needs to the next light
    • 10 Burpee’s
      • berny sanders to the next light
  • Route 66 from the far side of the parking loop.
    • Iron Mikes
  • 11’s in the small loop
    • American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

Being Flexible Is More Than Doing Yoga…

THE SCENE: Warm and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, Merkins x10 IC, Tempo Squats x10 IC
THA-THANG:

PAX formed two lines and moseyed to the TN Ampitheatre and partnered up with a battle buddy.

The PAX completed 4 rounds of each of the following:

Partner A completes 25 Merkins while Partner B sprints to the top of the Ampitheatre stairs and completes 2 burpees.  Switch out until BOTH partners have completed 4 round of each.

The PAX completed 30 flutter kicks on a 4 count in cadence and formed the mosey lines back up.

The PAX went on a mosey to the steps of the backside of THE HILL on UTK campus, each man had to sprint the stairs touching every step along the way and hold plank until everyone had completed the evolution.

The PAX moseyed by Neyland Stadium, Thompson-Boling Arena, and down by The Rowing Team Boathouse for a river mosey to the steps to the bridge by Walnut Street.  The PAX partnered back up and completed 2 rounds a piece of sprinting those stairs while their battle buddy completed 25 merkins.  After both battle buddies completed the task the PAX moseyed back up those stairs and across the bridge to Walnut Street.

PAX did an all out jailbreak sprint up the Walnut Street Hill.  A 10 count was administered and the PAX moseyed back to the Start Point for the finishing touch…

MARY:
At the Ampitheatre stage the PAX did 14 4 count plank jacks IC, Hello Dolly x 15 IC, and Boat/Canoe variations until 8 AM.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 FNG (8 seconds)
CIRCLE OF TRUST/BOM:
Spoke on stepping outside our comfort zones and being able to be flexible and selfless on a dime’s notice and the importance of being flexible each day with all that life can give us.  Belding also mentioned the prayer requests for educators, students, admin, and all involved not only in FL after the school tragedy but across the nation as we all move forward.  Aye.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

It’s Raining HIMs!!!!

THE SCENE: 40 degrees with a chance of rain

F3 WELCOME & DISCLAIMER

Phiffer and Zygote got 15 HIMs ready to tackle the day!

WARM-O-RAMA:
Side Straddle Hops x 25 IC

THA-THANG:

11’s at the stage  ( Derkins & Rows )

8 to 1’s in the 11th Street Garage

  • Catalina Wine Mixers
  • WW2 Sit-ups
  • Sumo Squats
  • Flutter Kicks

Abs to finish

COUNT-OFF & NAME-O-RAMA
15 HIMs accounted for at the big ball this morning.
CIRCLE OF TRUST/BOM:
Matthew 6: 1-18
MOLESKIN:
The PAX kicked some serious butt this morning and got better together! Way to go guys!

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None