F3 Knoxville

Tag: Goat Dish

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

Lappin It Up @ Dog Pound – 2-10-22

THE SCENE: Colder than the forecast indicated.  Clear skies showcasing a few planets and more than one shooting star
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes – 20 count; feet apart – rigth, left, middle – 20 count for each; Grady Corns IC x 5; Cuckoo Clocks OYO x 10; Neck Rolls x 5 each way; Grady Corns IC x 5; LBAC IC x 5 each way; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat IC x 5
THA-THANG:

Mosey across Northshore to the Dog Track for a Seabiscuit-style workout where all PAX performed each of 4 exercises according to the prescribed rep count for each round, and then followed that with the prescribed number of laps around the track for each round.  

Exercises – Merkins – Air Squats – Windmills – Dead Bugs

Round 1 – 25 reps, 1 lap

Round 2 – 20 reps, 2 laps

Round 3 – 15 reps, 3 laps

Round 4 – 10 reps, 4 laps

Time was called with PAX spread out all over the track at various stages of the challenge.  All were accounted for and then moved back to the AO

MARY:
Flutter Kicks back at the AO – 4-count to 30
COUNT-OFF & NAME-O-RAMA
10 – Frosty, Mayberry, Earmuffs, La-Z-Boy, Goat Dish, Ribbed, Submarine, Snitch, Trunk
CIRCLE OF TRUST/BOM:
A lyric from the 1994 Soundgarden song, “Fell On Black Days”

“So don’t you lock up something that you wanted to see fly”
MOLESKIN:

ANNOUNCEMENTS:
Asylum CSAUP Saturday 2/26

Thunderdom in the cold

THE SCENE: 28 and COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SHH

5 Cherry pickers

Tubthumping

THA-THANG:
Pick up CMU and mosey over to the ThunderDome and partner up for a DORA. 100,200,300 count of an exercise while a partner burnie down to the other end and does 5 squat jumps and mosey back.

  • Curls
  • OHP
  • Rows
  • next set
  • over the block taps
  • step ups
  • merkins

MARY:
no time

CIRCLE OF TRUST/BOM:
psalm 23 -the lord is your Shepard.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Disobedience

One comment

THE SCENE: Dark, above freezing & perfect for a gloomy workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 10
  • Little bit of this and a little bit of that
  • Cherry Pickers IC x 5 (Dogg Pound Style)
  • Warm-ups, Butt-kickers, High Knees, Karaoke & Prime Time’s

THA-THANG:
Grab a CMU & mosey to the track

  • 10 CMU Shoulderings (2 ct)
  • Run 3 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • Run 2 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters (Elbows to Knee, head through the Window)
  • Run 1 lap – This is where we ran out of time, but had we finished…
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters
  • 40 2 Feet Mountain Climbers

MARY:
Bro-ga

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Have you ever asked your kids to complete a chore? Maybe on this occasion they didn’t really want to. They eventually end up doing it, but not before dragging their feet, walking super slow, staring at the task and then begrudgingly start. How did that you make you feel? If you’re like me you anxiety kicks into overdrive and you start offering some verbal motivation.

Have you ever felt a calling in your life, or felt that God wanted you to move in one direction over another? Maybe on this occasion you said, “I’ll pray about it…” “Let me think about it…” Maybe you drug your feet a little…

What we know as Parents or as Leaders, is that delayed obedience is really disobedience. Next time you feel God pulling you in one direction or another, just do it! Don’t delay.

Do you think when Noah was asked to the build the Ark that he was hemming and hawing before he got to work? Or do you think he just got started? He didn’t even know what an Ark was…

If you feel God calling you into something, just step into it. Immediately.

MOLESKIN:

We’re missing Men from our consistent Tuesday crowd. A lot of people are sick right now. Please make sure to pray this week especially for Excitebike and the loss of his Grandfather, Junk & Family as they are answering a call into being foster parents and our community as sickness is spreading fast.

ANNOUNCEMENTS:

Cold, Wet, & Grateful

THE SCENE: Arrived early to see if we needed to move to the Pav-a-lon. We should have and didn’t. COLD AND WET

F3 WELCOME & DISCLAIMER: Did this… poorly, I’m sure

WARM-O-RAMA:

SS IC x20 | LBAC IC x10 each way | Tempo Squats IC x 10

THA-THANG:

Tabata workout with Field Trips. 20 seconds of work, 10 seconds rest. 8 sets per exercise. 3 exercises per round with a Field Trip after each Round. 3 rounds. 

  • Round 1:
    • V-ups 
    • CMU Rows 
    • Squat Jumps 
  • Mosey to BathHouse for 15 incline merkins and 15 decline merkins 
  • Round 2:
    • Hello Dollys 
    • Imperial Squat Walkers 
    • OH Press 
  • Mosey around the BathHouse and back
  • Round 3: 
    • Flutter Kicks 
    • SSH 
    • CMU Jump overs (Did not get to as time was called)

MARY:

No time 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs

Snitch, GoatDish, I-Beam, Tonka, Waxjob, and Blindside on Q

CIRCLE OF TRUST/BOM:

After just a week off from COVID, I am extremely grateful for F3. The text check-ins and guys picking up the Q’s I missed were great, but it was the time away that made me realize just how much I yearn for ALL 3 F’s. It was the longest I’ve got without working out since starting F3 in March of last year, I missed my brothers in the Gloom as well. I’ve always said that the Fellowship aspect of F3 has been the most impactful for me, and not being in the Gloom for a week showed me just how true that was. I also slacked off in my Faith because I didn’t have the kickstart that our COT usually gives me each morning. 

Thank you, men of F3.