F3 Knoxville

Tag: Herbie

A rainy day is a lovely gift

THE SCENE: Rain (lots of rain & puddles), 52°F, Feels like 52°F, Humidity 95%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH
  • 15x LBAC forwards & backwards
  • Little of this, little of that

THA-THANG:
Mosey the long way to the road side parking lot.

  • 7 minutes of playing in the rain (3 rounds)
    1. 10x Burpees
    2. 30x Dead Bugs
    3. 15x Shoulder tap merkins
    4. 10x Reverse Burpees
    5. 6x Parking Spot Bearcrawl & Crawlbears
    6. 30x Parking Spot Lateral Shuffles
    7. REST
  • Mosey to my truck for the tires
  • Split into 2 teams, 1 Pax runs with tire to the end of parking lot & back
  • Other Pax do exercise, rotate to next exercise every time your team has a new tire puller
    • Lt. Dan’s
    • American Hammers
    • Seal claps
    • Imperial walkers
    • LBCs
    • Overhead claps
    • Squats
    • Moroccan Nightclub
    • BBS

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
Motivation will only get you so far. It won’t get you out of bed every morning to go to workout. Discipline will get you through the things that you don’t feel like doing, but will push you to do it.

MOLESKIN:

ANNOUNCEMENTS:
Dec. 7 Convergence and 3rd F

Bring Sally Up

THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:

  • Indian Run around park, man in back does 5 merkins then runs to front
  • Mosey to coupon pile in front of comic book store
  • “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
  • Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
  • Mosey back to pavilion
  • 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins

CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th

Doras and the Explorers

THE SCENE: Nice and Cold, lower to mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

Baby Arm Circles x 15 forward + 15 backward

Cherry Pickers x 10

Rockettes x 10
THA-THANG:

  • Mosey to front of Greshem
  • Doras – run to the stop signs and back while doing 100 merkins, 150 BBS, and 200 Flutterkicks
  • Another round of Doras – same as before but with 75 Carolina Dry Docks, 100 American Hammers and 100 Box Cutters
  • Mosey to parking lot across from AO
  • 3 sets of: 10 Carolina Dry Docks, 10 Merkins, 10 Cobras followed by a run to the other end of parking lot and back
  • 3 sets of: 10 squats, 10 Rockettes, 10 Smurf-jacks followed by a run to the other end of parking lot and back

MARY:
Ring of Fire with shoulder taps, Merkins and Carolina Dry Docks
CIRCLE OF TRUST/BOM:
Shared from Bonhoeffer’s thoughts in Life Together.

1.) Community is not a guarantee, but rather a privilege and blessing. Plenty of believers around the world are isolated from community. 2.) We have a natural tendency to try to form our community into what we want it to look like, rather than praise God for the community He’s given us. Doing so is an attempt at denying someone of who they are in Christ.

Let’s be men who are grateful for the community we have, rather than men who try to conform others into what we want them to be

ANNOUNCEMENTS:
Brolympics sign ups are still open

VQ in the Gloom

THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!

WARM-O-RAMA:
SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park

THA-THANG:
Mosey to church parking lot

CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.

CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.

CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:

  • Iron Mikes / Lunge Jumps x 30 (1 Count)
  • Calf Raises x 45 (1 Count)
  • Mountain Climbers x 30 (1 Count)
  • Squat Jumps x 30

CIRCUIT FOUR:
Ciabatta Squats (Finisher)

MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO

COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan

CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water

ANNOUNCEMENTS:
Brolympics November 9

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church