F3 Knoxville

Tag: Frosty

March Madness

THE SCENE: 49 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
Cherry Pickers x 16 IC

Big Arm Circles F/B x 16 IC

SSH x 16 IC
THA-THANG:
17s (March Madness Theme: 1-16, 2-15, 3-14….)

  • Bobby Hurleys at the Top
  • Mahktar N’Diayes at the Bottom

Suicides with 8-Count Body Builders

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:
David vs Goliath story shared from I Samuel 17. David selected 5 smooth stones to kill the Philistine. God places stones/things in our life to fight with. David May seem brash and cocky but he recalls God’s faithfulness in the past and claims this for future success.
MOLESKIN:
Wagon Wheel turned in an all-American performance. Great group of men- worked hard and encouraged each other along the way!
ANNOUNCEMENTS:
The Equalizer launches Monday-Wednesday workout options starting April 1 (keeping Saturday option. Mon-Wed-Sat)

Lake View Schmake View

THE SCENE: Low 30’s and clear, giant moon in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
LBAC x15 each way IC
Failure to Launch x8 IC
Mountain Parkers x15 IC

THA-THANG:
Mosey around toward the Matterhorn, but stop just after the entrance to Lakeside Tavern.
Boo Boo Bear Crawl up the treacherous slope, switching legs halfway.

Continue on to the rock, and pair up in groups of 3. One PAX at the rock, one at the bottom of the hill, and one runner between. With each visit to the top or bottom of the hill, do next exercise until relieved.

Top exercises:
Merkins
Carolina Dry Docks
BBS

Bottom exercises:
Iron Mikes
Squats
Side Lunges

After 2 rounds, return the way we came, audible to regular bear crawl back down the hill.

Just before the AO, stop for 10x Hand Release Derkins on the guardrail OYO.

MARY:
Nice visit with Mary this morning:
50x 4ct flutter kicks
2 rounds Row your Boat
15x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX at the Pound today, including special guest from Charlotte area Kilowatt
CIRCLE OF TRUST/BOM:
Waiting for our house to sell has been a real test of patience. We are learning to wait on Him, not just with a passive “doing nothing” kind of waiting, but seeking Him to try to understand His will for us. If you’re waiting too, try to seek God during that time rather than just passively waiting as though you’re waiting on a bus or something…
MOLESKIN:
I realized as I stood up from an exercise at the top of the hill that I should have swapped the up/down exercises. Same work, but we would have gotten to enjoy the view out over the lake doing the standing exercises vs. the ones where you’re just looking at the ground!
ANNOUNCEMENTS:
Don’t forget to sign up for Hardship Hill! Also, Habitat opportuinity in Alcoa this weekend, and Convergence/3rd F on March 30!.

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.

Truck stop drag

THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

BAC forward and backwards

Overhead claps

Good morning

Merkins

Tempo squats

THA-THANG:
3 laps around the parking lot,  at each end of the islands do 5 man makers

Gather coupons

2 – 40 pound  sandbags

1 – 60 pound sandbag

1 – 90 pound sandbag

Mosey with the coupons to the soccer field.  If you don’t have a coupon, then run laps around the guys with the coupons.

Teams of 3, or so

1 man does the exercise while other team mates run a lap around the field.   Switch until all team mates have done the exercise.   Then move to a different sandbag.

  • Drag 90# bag as far as possible
  • 60# sandbag toss
  • 40# walking lunges
  • 40# overhead carry

Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)

1 pax drags the sand bag to midfield and back while rest of team completes the following

100 merkins

300 CDD

400 squats

Mosey to AO

MARY

ring of fire

40# curls x 10, hold a squat (Omaha to doing squats)

40# oh press, bbs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology.    Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.

MOLESKIN:
Wall ball’s father and mayberry’s M

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

Lucky #7

THE SCENE: 20’s & cold, thankfully no wind.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • SSH x 20 (4ct)
  • Squats x 10 (4ct)

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

Dealers choice:

  • Tank – LBC x 41
  • Junk – Hello Dolly x 20
  • Mayberry – Reverse Cowgirl x 20ish – too much laughing to count

COUNT-OFF & NAME-O-RAMA
10 HIMs:  Tank, Junk, Mayberry, Frosty, I-Beam, BlueCross, ToeBox, Abacus, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

The Parable of the Sower — Luke 8:4-15

 4 While a large crowd was gathering and people were coming to Jesus from town after town, he told this parable: 5 “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path; it was trampled on, and the birds ate it up. 6 Some fell on rocky ground, and when it came up, the plants withered because they had no moisture. 7 Other seed fell among thorns, which grew up with it and choked the plants. 8 Still other seed fell on good soil. It came up and yielded a crop, a hundred times more than was sown.” When he said this, he called out, “Whoever has ears to hear, let them hear.” 9 His disciples asked him what this parable meant. 10 He said, “The knowledge of the secrets of the kingdom of God has been given to you, but to others I speak in parables, so that, “ ‘though seeing, they may not see; though hearing, they may not understand.’a 11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

Jesus is clearly talking about man’s response to His call for salvation, which is an entire discussion unto itself.  This morning I focused on the current state of our hearts, particularly verse 14.  If I’m honest, a lot of times I feel like the seed from verse 14 – that which gets distracted and lulled by the American culture.   We have so much in our country that we are often fooled into thinking we are self-sufficient rather than dependent on Christ.  Protect your heart against this way of thinking.

MOLESKIN:

ANNOUNCEMENTS:
Collecting gift cards for the Mend House.  Tank will be collecting them this week.