F3 Knoxville

Tag: Erector

HOPE: Hims Overcoming Problems Everywhere

THE SCENE: 75 and dry… at first.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers in cadence 6
10 Merkins in cadence
Arm rotations thumbs up in cadence x10
Reverse x10
10 windmills in cadence
5 burpees
Side straddle hop in cadence 20

THA-THANG:
We Indian ran to our first location.

  • Walking lunges across the parking lot.
  • 5 Burpess
  • Burnie home
  • 10 Merkins
  • 10 BBS
  • Rinse and repeat

Mosey to the grass hill in front of Rec Center

  • Bear Crawl to the top
  • Frog jumps across the spaces marked with cones

Mosey to the coupon pile

  • 25 curls EVERYONE
  • Team up with a battle buddy complete 100 thrusters collectively while your partner runs the stairs
  • Plank with variations

Mosey back to the flag w/ Cheatsheet leading us in our F3 chant!

MARY:
20 Freddy Mercuries and 20 Flutter kicks both in cadence.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
Lord, I put my life in your hand. I trust in you, my God. – PSALM 25:1-2
MOLESKIN:
What is the power of hope?
Hope is the belief that circumstances will get better. It’s not a wish for things to get better— it’s the actual belief, the knowledge that things will get better, no matter how big or small.
Let’s be the change we want: in our families, our communities, our country, and in our world. Let’s put the focus on God and trust that he will continue to guide us.
ANNOUNCEMENTS:
Spotter and Gump’s mother has completed her Chemo Treatment!
https://f3knoxville.com/category/announcements/

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

MARY:
Flutter Kicks x 25

CIRCLE OF TRUST/BOM:

Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts

 

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
THA-THANG:
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

MARY:
Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
COUNT-OFF & NAME-O-RAMA
7 HIMs this morning.
CIRCLE OF TRUST/BOM:
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
ANNOUNCEMENTS:
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.