F3 Knoxville

Trust in the Lord, He is Your Shield

THE SCENE: Mid 50s and slightly chilly

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x25

LB Arm Circles each way x15

Cherry Pickers IC x5 

Tempo Squats IC x 10

THA-THANG:

Mosey to Splash pad and grab a buddy. One HIM does as many of the exercises as the other takes a lap. Each buddy repeats the exercise before moving to the next one.

  • Pull Ups or Knee Ups
  • Merkins 
  • Big Boys
  • Hello Dollys 
  • Lunges 
  • Squats 

Mosey to Tennis Courts and line up along the baseline. Each HIM takes turns bear-crawling down and back while the rest complete the exercises. Next HIM repeats with a new exercise for the group. 

  • Imperial Walkers 
  • Merkins
  • V-ups
  • Flutter Kicks
  • Squat Jumps 
  • Shoulder Taps
  • High Knees
  • LBCs 

 

MARY:

25 count of the following IC: Flutter Kicks, V-ups, Hello Dollys

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

Gen. 15:1 “Do not be afraid, I am your shield; your reward shall be very great.” God and Abram have a conversation about the covenant between them. There is an odd ritual where a flame passes between the sacrificed animals to show that whoever breaks the covenant will suffer the same fate as the animals. 

God does not break His covenant with us, but He does suffer punishment for us by sending His son to die on the cross for our infidelities. 

Remember to ask God in prayer, today and every day to show us the areas of our lives where we do not trust in Him. Look to the Lord in His strength; Seek to serve Him constantly. 

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB

 

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

An Equalizer Grab Bag

SCENE: Really pleasant when I wasn’t trying to catch my breath.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to playground. 11s: 10 pull-ups here, 1 4ct lbc at top of the Bermuda Triangle. After 10 lbc set, begin lunging from top to Northshore—good form. If not the first to start lunging, begin by moseying to the lunging pax. Once the 6 is up, we did a few lunges together and moved on.

Mosey to rock pile. 20x tricep extensions, overhead press, curl, bent row. Lap around Triangle. Plank. Round of 15. Round of 10.

Mosey to tennis. Lay on baselines. Foxhole to net.

Mosey to bottom of soccer parking. Suicides with increasing squats at each line. 

MARY: She, Mouthwash, and the flag must have all been together this morning.

STRETCHES:

  • Butterfly
  • Hamstring
  • Glute
  • Tricep

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ripped off Extreme Ownership – Jocko Willink and Leif Babin, former Navy SEALs.

“there are no bad teams, only bad leaders”

in terms of setting and enforcing standards and expectations, “it’s not what you preach, it’s what you tolerate.”

Think about that in your work. But also think about that at a personal level. What are you tolerating? 

Challenge today is to Take extreme ownership of your personal and professional life and lead yourself & those around you to becoming the very best version of themselves

MOLESKIN:

It was great to be back with a solid group of HIMs. Really appreciated the push from Trunk.

ANNOUNCEMENTS:

Fear of the Lord, Not of Ghost-man Baseball

THE SCENE: B-E-A-U-tiful morning. Low 60s. Clear. 

F3 WELCOME & DISCLAIMER Did that

WARM-O-RAMA:

SSH IC x 15 Cherry Pickers IC 5 Michael Phelps Little of This Little of That Windmills IC x 10

THA-THANG:

Ghost-man Baseball –>Mosey to Flag Pole and Battle Buddy up

  • Playground is “First” for 15 Merkins
  • Tennis Courts are “Second” for 15 Squats
  • The Gateway is “Third” for 15 Carolina Dry Docks
  • Flag Pole is “Home” for 15 Burpees 

How to Play: 

  • First Inning: Run to FIRST and does merkins, then returns 
    • Partner does an ab exercise while waiting
    • Takes off with partner returns 
  • Second Inning: Run to FIRST, complete merkins, continue to SECOND, and do squats
  • Third Inning: Complete FIRST and SECOND, add in THIRD 
  • Fourth Inning: Complete FIRST, SECOND, and THIRD, run straight HOME for burpees

Mosey to Splash Pad

  • Same partners 
  • 3 rounds: One partner bear crawls to the fence and runs back, other completes exercise while waiting for return
    • Round 1: Squats 
    • Round 2: Imperial Walkers 
    • Round 3: Incline Merkins 

Fellowship Mosey™ returning to the AO

MARY:

Mary today was brought to you by our watches when we realized we were still 50 yards from the AO when 6:15 hit. JAILBREAK!!

COUNT-OFF & NAME-O-RAMA

9 HIMs including 1 FNG, welcome Trunk

CIRCLE OF TRUST/BOM:

With the gift of wonder and awe, also known as “Fear of the Lord” we are aware of the glory and majesty of God. A person with wonder and awe knows that God is the perfection of all we desire. Fear of the Lord is not “serville fear” or a fear of punishment, but a “filial fear” likened to a fear of disappointing parents.

This gift is often so misunderstood. We often think of fear and hope as opposites, but fear of the Lord confirms the virtue of hope. This gift of the Holy Spirit gives us the desire not to offend God, as well as the certainty that God will supply us with the grace that we need in order to keep from offending Him. 

MOLESKIN:

Prayers for all HIMs on vacation and traveling this summer. Prayers for Ribbed’s wife and family, especially during their upcoming travel. Prayers for my family as we are at a crossroads with work. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link