F3 Knoxville

Tag: Hammy

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

Christmas in July

THE SCENE: Gloomy morning. Rain came in about halfway through
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the greenway
THA-THANG:

A throwback to the 12 Burpees of Christmas, we ran down the greenway, with stations at each light post. We ran to the light posts in order, stopping at each one we have passed on our way back to do the exercises. Started at 1, PAX got to around 8 before Q rounded everyone up to complete the exercises at the end that we didn’t get to. Exercises are as follows

1 Burpee

2 Bodybuilders

3 Hand Release Burpees

4 Single Leg Burpees

5 Double Merkin Burpees

6 Tempo Burpees (4 count on way down of Merkin)

7 Iron Burpees (Iron Mike at top of Burpee)

8 Shoulder Tap Burpees

9 Peter Parker Burpees

10 Burpee Broadjump

11 4 count Bearpee

12 Jackees

MARY:
20BBS
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:
Story of a boy and girl. The boy traded his marbles for the girl’s candy, but kept his favorite marble for himself. That evening, the girl was happy with her new marbles, but the boy couldnt help but think that the girl had cheated him as he had cheated her. It is best to approach relationships giving it your all, because if you hold back, you may be less pleased with your relationship.s
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

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