F3 Knoxville

Tag: Espy

Getting Educated

THE SCENE: 40s and gloomy aka perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20, Little Baby Arm Circles x10, Imperial Squat Walkers x10

THA-THANG:
Mosey over to the Educator (Q didn’t realize that most of the hill is inaccessible due to construction but we made due) Partner up, one partner bear crawls up the hill and crawl bears back down while the other works through the following exercises.

  • Burpees x100
  • Iron Hurley x200
  • Big Boy Sit Ups x300

MARY:
Flutter Kicks x15; Big Boy Sit Ups x20, T Merkins x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs worked for their education this morning

CIRCLE OF TRUST/BOM:
When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

16 Candles Redux

THE SCENE: 48 degrees F, 87% humidity, cloudy skies on the verge of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Windmills, Cherry pickers
THA-THANG:

Grab a CMU and mosey to the Fountain Loop for a 16 Candles workout. Each light post has an exercise and each is to be 20 reps.  With the CMU start at candle #1. After that run to every 5th light post and do that exercise. (Post #6, #11, #16).  Drop the CMU at the start and continue to each 5th lamp post until all 16 exercises are completed.

  1. Lawn mowers (per arm)
  2. Burpees
  3. Flutter Kicks (4CT)
  4. Imperial Squat Walkers
  5. Merkins
  6. Thrusters
  7. SSH (4 CT)
  8. Plank Jacks (4 CT)
  9. Bear Crawl/Crawl Bear (20 paces forward/20 paces back)
  10. Jump Squats
  11. Upright Rows
  12. WWIIs
  13. Iron Mikes
  14. Box Cutters
  15. Dry Docks
  16. Russian Swings

Everyone completed the circuit of 5 laps while some were repeating the 1st lap.

MARY:
LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
6 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
Here are two major views about Jesus:

Modern Jesus                             Biblical Jesus

Preaches only on love                   Preaches God’s righteousness

Gives you health & wealth             Gives salvation, hope, peace, & joy

Never says anything negative         Warns of sin, judgement, & hell

Loved & accepted by the world       Hated & despised by the world

Serves your will                             Exalts God the Father’s will

Hates to offend you or others          Offends the world with the truth

Please consider these two views and pray to know and accept the true Savior.

MOLESKIN:
Thankful for Drifter’s work with refugees and support of his neighbor.  Prayers for Rep Sleepy and ESPY for healing.
ANNOUNCEMENTS:
Special beatdown on November 14th followed by breakfast at Drifters.

Earning the Candy

THE SCENE: 47 degrees and light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– LBAC forward and backwards x10.

– Cherry Pickers x 10.

– Tempo squats x 10.
THA-THANG:
The Q intended to go to Mt. Crumpet, but considering that the other Pax had injured knees, we stayed and did everything on the Grinder. So, we did a Dora with three to earn our candy:

  • Overhead press x 100.
  • On, over, off block merkins x 100.
  • Goblet squats x 300.
  • Imperial squat walkers and BBS x 400.
  • While 2 pax did the exercises, the other pax overhead carried the CMU to the end of the Grinder and back.

MARY:
We worked right up until the end.
COUNT-OFF & NAME-O-RAMA
3 HIMs and a whole lot of fun.
CIRCLE OF TRUST/BOM:
Psalm 46:1 says “God is our refuge and strength, a very present help in trouble.” It is good to know that God desires of us to come to Him, when we are in trouble or when we have messed up. It reminds me very much of the relationship that fathers have to the children. We can’t let sin slide, but at the same time, we want our kids to come to us when they are hurt. This Psalm also reminds us that we cannot follow God alone. We need His strength and His presence to live well.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 44

THE SCENE: Perfect.  62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
44 SSH IC

10 arm circles forward IC

10 arm circles backwards IC
THA-THANG:
Mosey Loop over troll bridge turn right and back to the grinder.

Four Stations at Grinder 20 yards apart – Perform 11 reps at each station then move to next exercise.  (I checked on my calculator.  4×11=44 for those that went to public school like me.  🙂 )

  • Merkins
  • Big Boy Sit Ups
  • Catalina Wine Mixers
  • Supermans
  • Jumping Squats
  • Side Straddle Hops (4 ct)
  • Carolina Dry Docks
  • Ankle Biters (4 ct)
  • Apollo Ohno (2 ct)
  • Monkey Humpers

Mosey the Loop, Rinse, and Repeat  (All made it to somewhere in the 2nd round when time expired.)

MARY:
Little Baby Crunches for 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
“Do Hard Things!”  I believe that I’m supposed to do hard things.  I was in some training for work this week, and it rubbed me the wrong way because the central point was to find ways to reduce, minimize, avoid stress in life.  The premise was that stress is a negative.  I believe stress is neutral.  It is neither good or bad.  It is my reaction to stress that can be good or bad.  You come to F3 and apply stress to your body.  The body reacts and gets a little stronger.  There is a value in stress and doing hard things.  I know someone whose spent the last 20 years retired and avoiding stress.  From my point of view, it does not look like a very fulfilling life.  Maybe it’s not even a physical thing.  Maybe you need to have a tough conversation with someone.  That’s hard, but there is value in it.  Maybe you don’t feel right about your relationship with God or a higher power, if you prefer.  It can be hard to find the courage to talk with someone who seems to have that good relationship.  Do hard things.  James 1:2-5
ANNOUNCEMENTS:
Good luck to all Hardship Hill participants.

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for 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:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.