F3 Knoxville

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No Fancy Title The Moon Was Out

THE SCENE: It’s in the 60s and the moon was out!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH IC, 10 Plank Jacks OYO, 10 Tempo Squats IC, 5 Cherry Pickers IC, Michael Phelps
THA-THANG:
Mosey to the Splash Pad (12 minutes each set, as many rotations as possible, 1 minute rest between sets)

Set 1
– 10 Burpees
– 20 Reverse Lunges
– 10 Merkins
– 20 LBCs
– 10 Tricep Dips
– Lap from Splash Pad Ramp to New Tables

Set 2
– 10 Mountain Climbers, 4-count
– 20 Squats
– 10 CDDs
– 20 Hello Dollys
– 10 Shoulder Taps
– Lap from Splash Pad Ramp to New Tables

Set 3
– 10 Pull Ups
– 10 SSH, 4-Count
– 10 Inch Worms
– 20 Freddie Mercurys
– 2 Laps from Splash Pad Ramp to New Tables

Mosey the long way past stinky corner to the Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 HIMs, 2.0 Nitro, 0FNGs
CIRCLE OF TRUST/BOM:
Live in the moment. Don’t be afraid to pick up that phone, send that text, ring that doorbell, grab a fellowship beverage, pray together. Time flies by faster than you think, make the most of it.
MOLESKIN:

ANNOUNCEMENTS:
– 2.0 Workout Saturday 7/30/22 at 7am at The Equalizer
– F3 Work Day at Cerebral Palsy Center Saturday 8/6/22 at 7am

Thurs 7-14-22 at Dog Pound – We have pull-up bars??

THE SCENE: Full moon, still air, damp
F3 WELCOME & DISCLAIMER

Done, including the 5 pillars

WARM-O-RAMA:
Feet together – touch toes and hold for 20s.  SSH IC x 15.  Moving Imperial Walkers up to the road.  10 Lateral Plank walks to the left, then 10 to the right.  Mosey to the Back Bone for today’s BD.
THA-THANG:
PAX use various forms of movement between 3 stations, each with it’s own prescribed movement:

1 – Pull-Up / Merkin 11’s – perform one Pull-Up / Merkin super-set (starting reps = 10/1)

  • Crawl Bear downhill to the cones

2 – 10 Reverse Crunches

  • Sprint up the hill to the next set of cones

3 – 10 lunges (5 each leg); 10 downhill facing Squats

  • Mosey back to Back Bone for next Pull-Up / Merkin set

Once a PAX completes his last Pull-Up / Merkin set (1/10), he proceeds to the 2nd station to join in with whoever he finds there, and completes the workout with them at their pace.

MARY:
Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
14, including 2 down-rangers – Boomer (Tuscaloosa) and Walter (London)
CIRCLE OF TRUST/BOM:

We must be diligent in the spiritual warfare that wages on every day, especially as it relates to our children and online media.  This is not something to be trifled with.  Our children’s innocence is not something to be laid on the line in exchange for our own personal convenience.
MOLESKIN:
The Common Sense Census: Media Use by Kids Age Zero to Eight – https://www.commonsensemedia.org/sites/default/files/research/report/2020_zero_to_eight_census_final_web.pdf

– Some Stats:

  • According to the census report, kids watch an average of 39 minutes a day of online videos, more than double the amount of time devoted to online videos in 2017, when the survey was last conducted.  34% of children 8 and under watch online videos every day.  46% of 2-to-4 year olds and 67% of 5-to-8 year olds have their own mobile device (tablet or smart phone)
  • When looking at the sample of online videos viewed on YouTube, 95% of early childhood videos included some for of advertising, and one in five videos viewed by children 8 and under contained ads that were not age-appropriate.  Inappropriate ads ranged from violent video games, lingerie, alcohol, and politics.  Even in age-appropriate videos, inappropriate ads appeared 9% – 22% of the time.
  • The study also found that young children are primarily watching entertainment, not education content.  Almost a quarter of videos were classified as educational, thought most only touched on basic educational concepts, or filled the videos with toys or vicarious experiences.  Only about 4% of videos had a high educational value, meaning they taught topics at a developmentally appropriate level and went beyond simple or surface concepts.  Roughly three-quarters of videos children watched have weak or no educational value.
  • The amount of content is almost unfathomable, and YouTube isn’t monitoring it because there’s no way that they could be.  500 hours of content is uploaded every minute of every day.
  • The risk/reward of giving a young child access to YouTube is way out of whack

1 Peter 5:8 – Be sober-minded; be watchful.  Your adversary the devil prowls around like a roaring lion, seeking someone to devour.

Phillipians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

ANNOUNCEMENTS:
August 6 service opportunity – work day at the Cerebral Palsy Center near downtown

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.

Q by Committee – Equalizer Style

THE SCENE: Dark. Then light for a minute. Then dark again… It’s possible there’s something wrong with our streetlight.
F3 WELCOME & DISCLAIMER – Choir Boy said he was not a professional at leading a workout, but he sure did nail the legalese in the disclaimer. I’m sure he logged some billable hours we’ll get to chip in for later.
WARM-O-RAMA:
Choir Boy led.

  • SSH IC x50 (Good thing he didn’t know it was day number 187…)
  • Abe Vigodas IC
  • Baby Arm Circles IC
  • Probably some other stuff

THA-THANG:
Stripped hosted a round of 7s featuring lunges at Top of the World followed by pull-ups at the playground. Everyone loved it and remarked that it was their favorite part of the day.

Snitch then hosted a round of 7s so great it would make a middle school girls’ soccer team proud: BBS/LBCs at the bottom of the bermuda triangle, bernie up, burpees at the top, bear crawl down & mosey across. There was rinsing & repeating.

Next, he took us to the flag circle for step ups & dips.

MARY:
Made it back to the AO in time for a brief plank.

COUNT-OFF & NAME-O-RAMA
11 PAX. Great to have Jagged Pill back & a Proton visit is always welcome. Great work.

CIRCLE OF TRUST/BOM:
Mouthwash shared a bit on 1 Corinthians 13, specifically verse 4: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud.” What a great way to check yourself on living & leading in love. “Am I being patient? Am I boasting?” Great reminder, especially as many of us have opportunities to correct our 2.0s.

ANNOUNCEMENTS:
Snag a spot on the Q Calendar.

No Glove Love, Equalizer Style

THE SCENE: low 70’s & humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the parking lot, bernie around the parking lot, cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the bathrooms!!!

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the parking lot between the pavilion and the splash pad
Rinse and repeat the following 3-5X:
20 elevated heel squats on the curb stops at the splash pad
20 monkey humpers at the island with rocks
20 (10 each leg) Bulgarian Split Squats

Mosey back to the Flag for the Mary in whatever time remains.
LBC’s
Hello Dolly’s
Big Boys
Glute and Quad Stretching

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2