F3 Knoxville

Tag: Geppetto

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC | Rockettes IC
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Brickyard – Popeye Forearms & Bolder Shoulders

THE SCENE: Extra gloomy with a side of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Series W/ CMU – did 4 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
Partner Split: Exercises & Farmer Carry
50 Burpees
(Partner carries both CMUs here only)
100 Merkins
200 Mountain Climbers (single count)
*Early finishers stayed busy
Mossey then 20 Diamon Derkins W/ CMU

MARY:

CMU circles
 Hip Thrusters
CMU Side Bends
 BBS
Flutter Kicks CMU OH
 Bruce Lee’s

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:
The fear of the lord is the beginning of wisdom… Psalms 111:10. Read a short devotional from Joe Thorns book – Note to self. Discussed fearing and reverencing the Lord over all other things being mindful not to place created things over the creator, that births an idol.
MOLESKIN:
Praying for families who have lost loved ones, a memorial day burn accident and allot of travel coming up for the Pax.
ANNOUNCEMENTS:
forgot to mention but should have … the July convergence thing

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What’s your “Why”

THE SCENE: Overcast clouds, 59°F, Feels like 58°F, Humidity 87%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little baby arm circles, forward (10x) to large arm circles, forward (10x), to LBAC reverse (10x) to large arm circles reverse (10x)
  • 15x Overhead claps
  • 15x Seal claps
  • 10x Tempo Squats
  • 20x SSH

THA-THANG:

Deck of Cards

  • Hearts – Dead bugs
  • Diamonds – Superman Merkins
  • Clubs – Captain Thor
  • Spades – Squats

MARY:
Didn’t finish the deck

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I reading through School of Grit: Unlock Your Potential Through Purposeful Adversity right now. The following passage really hit me when I was reading it.

Your “Why” is the reason you are doing anything at any given time. It’s your fallback when things get tough. If you can’t answer that question, you will likely fail. Similarly, if your “Why” is extrinsic versus intrinsic, and you find yourself in a truly adverse situation, your likelihood of making it to the other side is slim to none. Your going to need a bucket full of “Whys” throughout your life depending on the various situations you find yourself in.

Brad Ritter –  School of Grit: Unlock Your Potential Through Purposeful Adversity

We do so many things in our lives without a good “Why”. We do it because we are expected to or because we think we need to. What is your “Why”? Don’t stop at the first “Why” dig deep and answer the question to as deep a layer as needed until you get to the depth you need to answer the question.

MOLESKIN:

ANNOUNCEMENTS:

VQ at the Brickyard, CMUs Required

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

  • 20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
  • Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
  • Black Snake – Indian run but back man weaves his way to the front
  • 11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.