Handbell – Page 9 – F3 Knoxville

Everything but the Kitchen Sink!

October 18, 2016 Woodshack

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!

The Dawg Pound 500

October 13, 2016 Sparky

THE SCENE 52 degrees, partly cloudy with a light breeze.

F3 Welcome and Disclaimer

THE THANG
COP
Interval SSH x 5 IC (2 rounds)
Cherry pickers x 10 IC
Tempo squats x 10 IC
5 burpees OYO

Break into groups of 3-4 and mosey to Bristol Motor Speedway

Dawg Pound 500
There are four cones placed around the 0.3 mile track. At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder touches
– LBCs
– SSH

Mosey back to AO

MARY
– Mountain Climbers x 20 IC
– Plank Jacks x 20 IC
– Hello Dolly x 25 IC

BOM
“Behavioral research shows that humans can become acclimated to almost anything if they’re exposed to it frequently…It’s why lottery winners, after the initial thrill of winning, end up about as happy as they were before. What does this mean for parents and kids? Anything we provide regularly will become the new norm, whether it’s post-game milkshakes or a certain brand of clothes. If our kids have gotten used to having their beds made or dinner table set, they’ll come to expect that, too”.

The above is an excerpt from article discussing how to raise children without creating the sense of entitlement that is so common in American youth. It’s important to remember that consistency with our actions create what we (and our loved ones) consider “normal”. This “normal” is what our kids, wives, friends, and co-workers come to expect from us. As HIMs, we need to make sure that our “normal” creates a positive and grateful environment for those around us. Everyone around us notices when we help someone, but they also notice things we DON’T do.

MOLESKIN
This PAX is incredible. I pushed hard this morning and everywhere I looked – somebody was pushing a little harder. One of our FNGs pushed so hard he almost tossed his cookies. Way to finish strong, men!

Just Keep Movin’…

October 4, 2016 Tank

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Quick Mosey around bathrooms
High knee skips on way back
Side straddle hops 15
Power T stretch 10 each side
Morning Wood-5 each hand (Turkish get up)
20 mericans
Mosey to Matterhorn stopping at cones
Cone 1: 20 mericans
Cone 2: 20 BB sit-ups
Cone 3: 10 x jacks?
Cone 4: 5 burpees
Cone 5: 10 rocky balboas
Planks or sit ups for challenge participants while waiting on 6

Mosey to pavilion
On your own 2 sets
10 pull-ups
20 incline mericans
10 decline mericans

Mosey to top of Matterhorn (cone 5)
Repeat exercises at each cone on way down

Wagon wheel At bottom of Matterhorn till 6 joins
Mosey to tennis courts

Ascending Testicals with sprints X2
Start on line, sprint to other side and back
5 15 degree
Sprint down and back
5 45 degree
Sprint down and back
Hold 90 degree 60sec

1 round Duck duck goose style bear crawls around tennis court

Mosey back to SP
20 sit ups
15 flutter kicks
25 american hammers
15? Hello dollys

COT
Count off/name o Rama

BOM
Ephesians 5:25
Spoke about relationships and how Christ loved the church. How we should love our spouses as he loved us. Unconditionally and not selfishly.

“Love seeks its happiness in the happiness of the beloved. It will even suffer and die for the beloved in order that its joy might be full in the life and purity of the beloved.This is how Christ loved us, and this is how he calls us to love one another.” From Desiring God pages 206-7.

The OCHO

September 22, 2016 Tank

THE SCENE
68 degrees and clear

Welcome and disclaimer

THE THANG
COP
Mosey around bathrooms (On return 1/2 way high knees,1/2 karaoke)
8 baby arm circles IC
8 Michael phelps IC
8 side straddle hops IC
8 burpees OYO
8 BB sit ups IC
8 squats w/jump IC
8 Carolina dry docs IC

Mosey to rock pile: get mod heavy rock
8 (3x) arm curls IC
8 (3x) shoulder press IC
8 lunges out with rock, 8 back IC

Mosey to hill w/ rock overhead

8 Americans
8 BB sit-ups w/rock
Up hill w/rock
8 Rocky Balboas w/rock
8 arm curls w/rock
(Rinse and Repeat x8)

8 Americans/8 squats w/rock

Mosey to AO field w/rock

All together:
8 one handed rock throws alternating arms across field
(8 down, 8 back)

Mosey to rock pile w/ rock above head

Mosey to Tennis courts
8 line touches

Mosey back to AO

8 BB sit ups
8 american hammers 3 count
8 lance Armstrongs 3 count
8 flutter kicks 3 count

Audible- @Proton
Mosey to road
10 burpees
20 Mericans
50 squats

COT
Number off & Name O Rama

BOM
The New Testament mentions “One Another” 59 times It specifically says “love one another” 15 separate times.
John 13:34 says
“So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.””

So who is Jesus talking about when he says “one another”? Christians? Jews?…..Everyone.
It’s easy to love family, friends, F3 brothers. It’s not easy loving everyone. Are we lovable? Not always. We have sin in our hearts we are going to disappoint.
Jesus loved us….warts and all. Lets love on the unloveable.

ELEVENSIES

September 20, 2016 Junk

THE SCENE 66 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Power T toe touches x11 IC
Sumo Squats x11 IC
Oblique Claps x 11 IC
LBACs x11 IC

Mosey to the trail of tears

ELEVENSIES
11 circuits
Power T LBCs
Run the field
Dry docks
Run Back

Mosey to the coupon pile

11 curls
11 presses
11 dips
11 times

COT
Count-a-rama and Name-a-rama

BOM
I was in the stadium two years ago that the first checkerboard game one Florida looks so awful against Tennessee. I was into thousands and thousands of fans screen their lungs out for 3 1/2 quarters. It was deafening and, frankly, impressive. Even as a Gator fan I was proud of these fans pouring their hearts out for their team. I wanted so desperately for their team to win and were excited to the point of near madness at the possibility of winning after losing 9 straight.

Then, the fourth quarter came and Jalon Tabor had a strip sack, recovered the fumble and a touchdown was scored by a back up quarterback in the ensuing drive.

The place went silent as the grave. All of those screaming fans didn’t make a sound. I was stunned. How can so many people, so excited and so sold out, have lost faith so quickly. I realized later in that stadium there were many, many fans but very few believers. Everyone hoped they would win, but they truly believed they could not. Even though we were still losing my relaxed. I knew that the fans didn’t believe they could win and therefore the boys on the field would believe the same. It actually saddened me.

This morning, I talked to the man about not being fans but rather being believers. In family, as we lead our teams at work, and most importantly with God. Belief is not simply hoping. Belief = faith + action. Be a believer, not just a fan

MOLESKIN
I laid the gator talk on the thick today…trying to get a rise out of the PAX. The men handled it well, there was good mumble chatter and excellent intensity. They worked their tails off and we had a great time together. Looking forward to the game this weekend.