F3 Knoxville

Tag: Grouch

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What’s the name of this hill?

THE SCENE: Light snow on the grass, an ice skating rink on the grindstone, real feel of 11 and a crescent moon at sun rise. Gloom really means beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 22ssh 10 tempo squats
THA-THANG:

  • Thang 1- colonel trautman- pax a did 10 merkins and held chillcutt while pax b “ran” to pull up bars and did 3 pulls ups. “Ran”back and switched. Went for 8 min
  • mosey to base of springbrook rd hill.
  • Thang 2 -Totem pole
  • bernie up hill stoping at first light post.
  • 5 HR merkins
  • run back to bottom
  • bernie back up stop at light post one complete HR Merkins, Bernie to light post two.
  • complete 10 imperial stromkickers SC.
  • run back to bottom
  • repeat for 3 more light post
  • 3- 15 V-ups
  • 4- 20 Iorn Rockets
  • 5- 30 groiners
  • pax finished one full round so we started over working through the whole totem pole and then taking off the last one every round.
    -note light post on “unnamed hill” are not equal distance which is a “ Pleasant surprise”

Mary:

pax a 10 sc step ups pax b bbs till a done. Repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“It’s very easy to forgive others their mistakes it takes gut and gumption to forgive them for having witnessed your own.”

“It’s A sign of strength not weakness to admit that you don’t know all the answers”

 

MOLESKIN:
ANNOUNCEMENTS:

Beastly Kraken

THE SCENE: Somewhere in the 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; mosey loop by Mt. Crumpet and do a few of each exercise for demonstration purposes

THA-THANG:
Kraken with 8 stations, do exercise at a station then run the full loop and past the exercise you did to the next one. The stations were:

  • Kraken Burpees x20
  • Gorilla Humpers (4-ct) x20
  • Donkey Merkins x20
  • Bear Crawl halfway up Mt. Crumpet, Crawl Bear back down
  • Crab Cakes (4-ct) x20
  • Seal Claps (4-ct) x20
  • Dancing Bears (4-ct) x20
  • Monkey Squats x20

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 fought the beastly kraken. Welcome back Fins!
CIRCLE OF TRUST/BOM:

During my small group at church last Sunday, we got into a discussion about forgiving others. Forgiving someone is more about taking the weight you are carrying off yourself than anything to do with the person you are forgiving. Forgiving someone doesn’t mean you have to become friends with them or even start to like them. Forgiving someone is not saying their actions were ok or acceptable. Forgiving someone is saying that you are turning it over to God. One particular verse that stuck with me is Genesis 50:19: “But Joseph said to them, “Do not fear, for am I in the place of God?” Joseph is speaking to his brothers after their father dies. His brothers are worried about him paying them back for selling him into slavery all those years before now that their dad is dead. Joseph had every right by human standards to hate and punish his brothers, but he instead forgives them. The challenge this morning is to ask yourself who you need to forgive and in what situation in your life do you need to remember that you are not in the place of God?

MOLESKIN:
Pray for Grouch as he travels this week

ANNOUNCEMENTS:
Toad VQ on Tuesday!!!