F3 Knoxville

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.
WARM-O-RAMA:

SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

Saturday Ab Shredder

THE SCENE: Cold and Clear, 27*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Walkers, Hillbillies, Tempo Squats, Cherry Pickers, Baby Arm Circles, Hand Release Merkins
THA-THANG:

  • Rock Pile: Got rocks and went to the sidewalk alongside the convention center. Paired up for Doras: 50 American Hammers on a 4-count, 50 squats and 50 Big Boys all with the rock per pair while one partner ran to the convention center sign and back with the rock over head. Then we rinsed and repeated but without the rock carry on the run
  • Sunsphere: Put the rocks back and went to the sunsphere for 11’s: Hand Release-Release Merkins at the bottom and Flutterkicks on a 4-count at the top. Then enjoyed some stargazers in cadence
  • Bridge over Waterfall: Went to the big bridge. There we toe-tap bear crawled across, stopping at each light post for 10 Big Boys
  • Back to the AO: Circled up for Captain Therkins; 1:1 ratio of Big Boys to American Hammers (4-count) increasing reps by one each set but with 5 Hand Release Merkins between each set

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encouraged the guys to continue thinking along the lines of what Postman brought up on Thursday with the question “What have you learned or gained from 2020 that you want to bring with you?”. Obviously all that 2020 entails doesn’t disappear on January 1st, but once everything is over, what is something the Lord has done in your life or taught you that you hope to hold on to?
ANNOUNCEMENTS:
CSAUP Jan 30th

Help with Faith

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, 15 Iron Mikes, 10 Windmills, 10 Tempo Merkins, 7 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey past stop sign on the southeastern side of the admin bldg.  Run down to the lower parking lot east of the admin bldg.  Divide into teams of two for Doras.  While one Teammate 1 runs up roadway and around corner to do ten merkins , Teammate 2 will start the exercises.  After doing ten merkins, Teammate 1 runs back to replace Teammate 2 on the exercises and Teammate 2 runs up the hill do to the merkins.  Here are the exercises for the Doras:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 Flutter Kicks (4 ct)
  • 100 Side-Straddle Hops
  • 50 Hand Release Merkins
  • 100 Hello Dollies (4 ct)
  • 200 Baby Crunches

Mosey to semi-circle lane that goes by soccer fields.  We will high-knee for 25 pole lengths then do 3 burpees and continue until done with the semi-circle.

Mosey to parking lot at southern ball fields.  There will be five cones places from one end of the parking lot to the other.  We will run to the first cone, do a listed exercise, run to the next cone, do the same exercise, and continue to the end of the parking lot.  We will run back doing the next listed exercise.  Here are the exercise:

  • 10 Dive Bombers
  • 10 Diamond Merkins

Mosey past outdoor chapel and to grassy area across the street.  We will do 20 American Hammers.

Mosey uphill to the area where we did Doras.  Stop at two inclines along the way to do 10 Wide Merkins.

Mosey to A0.

MARY:
Finish up with 10 Carolina Dry Docks.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
My wife, Jan, and I have been watching the TV mini-series The Crown on Netflix.  The shows are based on true stories involving the reign of Great Britain’s current Queen Elizabeth.  One of the recent episodes focused on Queen Elizabeth’s husband, Prince Phillip, Duke of Edinburgh.  He is a man who loves adventure.  He was an officer in the Royal Navy during World War II, loves sports, and particularly loves to fly planes as a pilot.  The episode I am referring to depicted him during the time that the American Apollo Astronauts first landed on the moon.  In the episode Phillip, as a pilot, is fascinated with the mission and highly regards the astronauts, Neil Armstrong, Buzz Aldrin and Michael Collins.

As a man who must take second fiddle to the Queen, Phillip questions his own life.  He certainly loves the Queen and certainly has privileges as her husband but there is a part of him that has wanted to set his own course vs. follow the traditions and duties of the Royal House.  At about this time, a minister named Robin Woods becomes the new Dean of Windsor. He heads the chapel that serves the Queen.  He asks Phillip for use of some unused Royal Buildings that he desires to be a retreat for ministers.  Prince Phillip is a man who is bored with the Royal church services but he agrees to the Dean’s request as the buildings aren’t being used anyway.

During the buzz of the future moon landing, Dean Woods catches up with Phillip and invites him to the retreat center to listen in on a group discussion of visiting ministers.  The ministers sit talking about problems, something Phillip isn’t that keen on, and discuss the decline in faith and worship service attendance among the people of England.  Phillip sees all this “talk” as nonsense, particularly when there are astronauts out there doing something great, incredible, landing on the moon of all things.  When asked by the ministers to participate in the talk, he tells them to stop bemoaning the decline in worship among the people of England and get off their butts.  What is needed is action, action such as seen by the Apollo Astronauts.

The astronauts, of course, land on the moon and are heroes. They go on a world tour and come to England, even for a short trip to Buckingham Palace.  Prince Phillip asks for and is granted a short personal meeting with the men.  He is overcome in the anticipation of meeting these men who are like Gods to him.  When he does meet the men, they are sneezing and sniffling, fighting off colds they have acquired in the exhausting schedule they have had since their return to Earth.  Phillip wants to know what they “found” on their journey, not the physical moon dust but that special “meaning” they discovered out in space.  These young astronauts have no answer for him.  They didn’t really have time to think about the meaning of the universe on their journey – the were too busy following procedures, doing the things that they had been trained to do.  These astronauts had certainly done something special and to be admired but they were also just three young guys, fighting off colds.  And frankly, what they were more interested in was hearing from Phillip what it was like to live in a place like the Buckingham Palace.

Phillip’s desire to find meaning in science, in adventure, in space, goes awry ands leave him unsatisfied.  And, in his bewilderment and dejection, he returns to the retreat center to meet once again with the Dean and visiting ministers.  He apologizes for his previous behavior.  He is now willing to participate in the “talk” that he previously thought to be nonsensical.  And, in talking to them, he asks for something.  He recognizes that what he has been lacking all along is faith.  Faith in something that goes beyond actions, science, and the privileges of Royalty that he has long known is not enough for him.  And what does he ask the ministers for?  He asks for Help. Help with his lack of faith.

I don’t know what kind of faith Prince Phillip has found in his life.  But, at the end of the episode some words were posted for the viewer.  The notes proclaimed that Prince Phillip and Dean Woods became close friends and have been personal confidants for the last 51 years.

What are you searching for?  Where do you put your energy, your interests?  If your search for meaning leads you to something other than God, it is very likely that you will not be satisfied.  As Faulkner said, it is all sound and fury leading to nothing.  Have faith in something more.  Search for God.

MOLESKIN:
Prayers for many.
ANNOUNCEMENTS:
5th F3 Knoxville Anniversary on Nov 7.

F3 stage show

THE SCENE: Rainy so the entire workout was performed on the stage at the Amplitheater.
F3 WELCOME & DISCLAIMER  Welcome to F3, Fitness ,Fellowship, and Faith.  I am not a professional and you are here on your own volition.  Modify if needed but push yourself and each other.
WARM-O-RAMA:

SSH IC x 25, Imperial Walkers IC x 20, OH claps IC x 25, Baby Arm Circles IC x 15 each way
THA-THANG:
11’S

  • Bulgarian split squats and Plank Jacks

DORA

  • Merkin x 100, LBC x 200, SSH x 300

BOMBS

  • Burpee x 50, OH claps x 100, Merkin x 150, BBS x 200, Squats x 250

AMRAP

  • Flutter kicks x 25, Squats x 20, Merkins x 15, SSH x 10, Diamond Merkins x 5 – repeat

MARY:
In memory of an awesome friend of mine (James Ray Raines).  9 4ct American Hammers and 21 BBS OYO.  He was a good friend of our family and was with me and my grandfather when I accepted Christ.  We shared birthdays (9-21).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pray for all those affected by the fires in Colorado.  Butterfly’s grandmother having surgery.  Other friends and family members dealing with health problems.

Mend House Beat Down

THE SCENE: Perfect fall evening

F3 WELCOME & DISCLAIMER Welcome to F3, Fitness, Fellowship, and Faith.  I am not a professional.  You know your limitations so push yourself but don’t hurt yourself.
WARM-O-RAMA:

SSH IC x 20, Baby arm circles each way IC x 20, Imperial Walkers IC x 15
THA-THANG:
Mosey up to upper parking lot at the church.

  • AMRAP:
  • Flutter Kicks x 25
  • Merkins x 15
  • Squats x 25
  • Diamond Merkins x 15
  • SSH x 25
  • Repeat list until 10 minutes is complete.

DORA:

  • Merkins x 100
  • LBC x 200
  • SSH x 300

Cut a Flip:

  • Merkin x 5
  • BBS x 5
  • Repeat until 50 reps of each is completed.

MARY:
Slow mosey back to parking area where we started.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Herbie’s had a rough week.  They had to put their dog down this week and it’s not been easy on the family.  Also prayed for others who are having some health issues.
ANNOUNCEMENTS: