F3 Knoxville

Tag: Goat Dish

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Day of the turtles

THE SCENE: clear and still a big moom
F3 WELCOME & DISCLAIMER.. 9 HIM were provided the welcome
WARM-O-RAMA:
The PAX enjoyed warming up with

  • 10 baby arm circle  forward and back.
  • 5  Knoxville Cherry pickers
  • 10 Chattanooga Cherry pickers
  • 10 Seal claps

While listening to the 🐢 Rap

THA-THANG:
Mosey to the smokehouse to grab some coupons . The HIMs did also enjoyed some A-gorgs

  • 20 minutes PAX did Turtles workout
  • Curls for 1 minute rinse and repeat 4x
  • Thrusters for 1 minutes rinse and repeat  4×
  • Heavy American hammer for 1 minute rinse and repeat 4x
  • Carried the CMU  up the bleachers 25 time

MARY:
Divided the PAX in two . Group 1 held Plank while Group 2 sprinted to the flag rinse and repeat 3x

Carried CMU to parking lot for bear and block  from trashcan to sign x 3

Rifle Carried CUMs to playground for 3 sets of triceps extensions and pullups 7 reps.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
https://bible.com/bible/59/rom.5.1-5.ESV
MOLESKIN:
Whatever weakens your reason, impairs the tenderness of your conscience, obscures your sense of God, takes off your relish for spiritual things, whatever increases the authority of the body over the mind, that thing is sin to you, however innocent it may seem in itself.” Susanna Wesley 

Susanna told this to John her son as a reminder that we as men need to keep our guard up or enemy will attack and cause injuries.

While on this earth we need to remember that when we fully follow Christ, there will be a form of suffering. We just need to dig deep in our walk with God so we can saturate the Gospel  in our family and community

ANNOUNCEMENTS:
None

Blood Moon – Circuit of the DP

THE SCENE: Hot, for November, we missed the eclipse but caught the blood moon.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • Dynamic warmups

THA-THANG:
Circuit of the DP – loop around the outhouse down to the West side of the playpen. Each exercise that starts at 25 descend by 5 reps each lap.

  • AMRAP
  • 25 Squats
  • Bernie to outhouse
  • 5 Burpee Box Jumps
  • Tweet-E corner
  • 25 Thrusters
  • Sprint
  • Ascending Bear Crawl Merkins 1-5, go up by one at each parking lot line
  • 25 v-ups
  • Lunge to start
  • Reverse the exercises for laps 4&5

MARY:
Flutter Kick IC x 30
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Vice or Virtue? What will you choose?

https://www.inspiredoriginal.org/post/a-herculean-choice-virtue-or-vice

“Of all the real good Things that Heaven grants to Mortals, there is not any one that is to be attain’d without Application and Labour.”

It was not long, however, before Vice interrupted her and told Hercules that she could show him a shorter way to happiness.

In response, Virtue scolded Vice, saying:

“Tis true, you were of a Celestial Origin; but were [you] not cast out of the Society of the Gods? And have you not, ever since, been rejected by all the most worthy Men, even upon Earth? … On the contrary, My Conversation is with the Gods, and with good Men; and there is no good Work produc’d by either, without my Influence. I am respected above all Things, by the Gods themselves, and by all the best of Mortals.”

Virtue finished her speech with the claim that all of her followers “look back with Comfort on their past Actions; and delight themselves in their present Employments. By my means, they are favour’d by the Gods; belov’d by their Friends; and honour’d by their Country: And when the appointed period of their Lives is come, they are not lost in a dishonourable Oblivion; but flourish in the Praises of Mankind, even to the latest Posterity.”

 

MOLESKIN:
1 FNG today Squatter – kept distance to 1 mile – saw the Blood Moon, but missed the eclipse

ANNOUNCEMENTS:
None that I know of…

Deck of Death

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossey to the Thunder dome. Circle up.

20 x ssh

10 x imperial squat walker

5 x cherry picker

20 x merkins

THA-THANG:
Deck of Death – War Style

Split up into 2 groups.  each member of the group battles the corresponding group member and pulls a card for the deck of death. High number wins. High number can either choose to do exercise on the card or take a lap. Up to the winner to decide.

Each card has a exercise on it. Royals are 25 repes. Singles are the number plus 10. Ace are 100 reps. Jokers = 25 Burpees ( pax loved this )

Rince and repeat until time is called
MARY:
10 x WW2 sit ups ( thanks Madoff)

20 x Flutter kicks

20 x Merkins

CIRCLE OF TRUST/BOM:

Win the AM battle. Get those feet out of the fartsack and get better in the gloom.

https://www.goodmorningamerica.com/gma3/video/faith-friday-fitness-fellowship-faith-make-f3-91516568

 

 

ANNOUNCEMENTS: 

Bro-Olympics

https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

 

Thunderdome

THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

some of these and some of those

THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.

  • 100 merkins
  • 150 squats
  • 200 lunges
  • plank for the 6
  • 25 4X iron mikes
  • 50 4X V-ups
  • 100 4X BBS

MARY:
some streaching and mumble chatter
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:
1 Corinthians 1:4

remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform