Fitness. Fellowship. Faith.
SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.
Sevens – Squats at Circle ball court. Dry docks at Bath House.
Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.
THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops
5 Cherry Pickers
10 rockettes
10 baby arm circles each way
Little bit of this and that
THA-THANG:
Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)
Skip 66 – skipping to each light
Exercise is the plank jack
Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)
Battle buddy up
One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:
52 flutter kicks (each leg is 1)
52 Bobby Hurleys
52 Major Merkins
52 Peter Parkers (each leg is one)
52 Imperial Squat Walkers (each leg is one)
52 Big Boys
Help other teams finish after you finish
**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.
Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO
Added challenge is you must do 52 hand release merkins along the way to the flag
MARY:
Finished in time
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:
Grace meaning – undeserved favor
For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.
“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside
This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps
THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:
MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned
if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades
THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.
THA-THANG:
5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:
(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)
MARY:
Circled up and finished with LBCs, Ring of Fire, and 5 Burpees
COUNT-OFF & NAME-O-RAMA – 17 HIMs
CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.
THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.
COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:
I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.
I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.
Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.
So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to? Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?
ANNOUNCEMENTS: A lot going on in F3 Knoxville. Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.