Honeydew – Page 46 – F3 Knoxville

Choose Your Own Adventure

July 6, 2021 Mermaid

THE SCENE: Warm & Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward/Backward
Cherry Pickers
Windmills
10 burpees (5 for each person that was late)

THA-THANG:
Today was a choose your own adventure day!!! We moseyed to the pull up bars and did 15 pullups each followed by 5 burpees.
Betty was next, he took us to the columns by the church where we did 8’s. Dirty hookups & lunges. We did 5 burpees each.
Anchorman had us mosey to the steps at Cedar Bluff Primary School where we did 5 rounds of 10 merkins and a stair climb in between. We did 5 burpees each.
Jitters was next and we did 50 LBC’s followed by 5 Burpees.
Then it was Jenner’s turn. We did 50 squats followed by 5 Burpees.
Honeydew was next, and we ran to the CMU pile where we did 21’s. 7/7/7 versions of a curl. We also did tri extensions, and bench press, all followed by 5 burpees.
Judge Judy saved the “best for last”, and we did 10 blockees, 8 blockees, and 6 blockees.
We moseyed back to the AO, where we added our 5 burpees.

Total Burpees 69 each
MARY:
25 LBC’s and a Judge Judy led round of pickle pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Holiday is about freedom. There was a price for freedom, and many before us laid down their life so that we can make good/bed decisions. We all made choices today and led the workout. I encountered a group of PAX in F3 Low Country last week on vacation doing 25 burpees a day, each. They have PAX who was diagnosed with Breast cancer, and although treatable, it was a reminder to them to take their health seriously. They are doing 25 burpees a day as a reminder to get checked or seen by a doctor, and to not those things off. Today we did burpees as a reminder to do the same.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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Playground Hoop Kings

June 30, 2021 Betty

The Scene

72 and steamy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Peter parker stretch

Cherry Pickers

Curtsey Lunges

10 count Squats

Tha-Thang

Run to the basketball courts at Cedar Bluff Elementary

Rebound drill where guys get in a line and keep the ball in the air by bouncing it off the backboard to the guy who is next in line.

Pax will take turns attempting a layup, free throw, 3 pointer, and half court shot (Max 2 attempts, 1 on half court shot). While one guy is going through the shot sequence the rest are performing an exercise called by the Q:

Shoulder Taps

Tempo Squats

American Hammer

Merkins

Reverse Lunges

Crab Toe Taps

Inch Worms

Imperial Walkers

Side lunges

Gas Pumps

Australian Snow Angels

Big Boy Situp

2 rounds of the 3 man weave after we finished all of the exercises and everyone got to shoot through the sequence twice.

Run Back to Campus

Mary

6 inch LBC’s

Half Burpees (The bottom half)

Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA

6 High Impact Men

COT/BOM

Quote from The Screwtape Letters by C.S. Lewis

“The great thing is to prevent his doing anything. As long as he does not convert it into action, it does not matter how much he thinks about this new repentance. Let the little brute wallow in it. Let him, if he has any bent that way, write a book about it; that is often an excellent way of sterilizing the seeds which the Enemy plants in a human soul. Let him do anything but act. No amount of piety in his imagination and affections will harm us if we can keep it out of his will. As one of the humans has said, active habits are strengthened by repetition but passive ones are weakened. The more often he feels without acting, the less he will be able ever to act, and, in the long run, the less he will be able to feel,”

Where is the enemy attacking you with complacency? Sometimes the enemy does not have to do much except get out of the way and allow us to be complacent as men. Complacency leads to inaction which leads to the Kingdom not advancing. Be vigilant in your lives and don’t let comfort and routine take our eyes off what really matters. We should stay active and have a kingdom focus in every part of our lives. We are either accelerating or decelerating, there is no in-between.

Philippians 3:7

7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ

MOLESKIN:

ANNOUNCEMENTS:

Not the man I was, but I’m better than I used to be

June 28, 2021 Assfault

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

Merkins and Big boys
Squats and box cutters
Carolina Dry Docks and LBCs
Lunges and hello Dollies
Star jacks and Freddy mercuries
Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Shamrock – Valley of Despair…returns

June 20, 2021 Anchorman

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25

10 Merkins

Twinkle Toes (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair.

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch.

2 rounds of this for 10 minutes.

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes.

Run to CMU pile.

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds.

Mosey back to AO flag

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard? It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory.

MOLESKIN:

ANNOUNCEMENTS:

CMU Yoga

June 3, 2021 Betty

The Scene

Beautifully Humid

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Cherry Pickers

Redneck Rockettes

Mountain Climbers

Squats

Merkins

Tha-Thang

Mosey to CMU pile and grab 1

Swings and Yoga-ish

1st station

10 Swings

Down Dog on block (45 seconds, 15 seconds)

5 Swings

Standard plank on block (45 seconds, 15 seconds)

2nd station

10 Swings

Lizard Pose Left (45 seconds, 15 seconds)

Lizard Pose Right (45 seconds, 15 seconds)

5 Swings

Upward Facing Dog (45 seconds, 15 seconds)

3rd Station

10 swings

Hollow body hold (45 seconds, 15 seconds)

5 Swings

Clinched Pickle Pointers (45 seconds, 15 seconds)

4th Station

10 Swings

Split Squat Hold Left (45 seconds, 15 seconds)

Split Squat Hold Right (45 seconds, 15 seconds)

5 Swings

Straight arm CMU hold (45 seconds, 15 seconds)

5th Station

10 Swings

Calf Raise Hold (45 seconds, 15 seconds)

5 Swings

T Plank Hold Left (45 seconds, 15 seconds)

T Plank Hold Right (45 seconds, 15 seconds)

6th station

10 Swing

CMU Squeeze hold (45 seconds, 15 seconds)

5 Swings

Superman hold (45 seconds, 15 seconds)

Mary

COUNT-OFF & NAME-O-RAMA

13 HIM’s

COT/BOM

Isaiah 40:28-31

28Have you not known? Have you not heard?

The LORD is the everlasting God,

the Creator of the ends of the earth.

He does not faint or grow weary;

his understanding is unsearchable.

29He gives power to the faint,

and to him who has no might he increases strength.

30Even youths shall faint and be weary,

and young men shall fall exhausted;

31but they who wait for the LORD shall renew their strength;

they shall mount up with wings like eagles;

they shall run and not be weary;

they shall walk and not faint.

https://youtu.be/K3TYG7Q_fj4

MOLESKIN:

ANNOUNCEMENTS: