F3 Knoxville

Tag: I-Beam

WHAT’S IN A NAME?

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

  • 17 Prisoner Squats, Recovery Run (RR) to other side and back
  • 100 High Knees, RR
  • 17 Werkins, RR
  • 120 Flutter Kicks, RR
  • 17 Star Crunches, RR
  • 130 Mountain Climbers, RR
  • 17 CDDs, RR
  • 140 SSH, RR
  • 17 Iron Mikes, RR
  • 10 BBS, RR
  • 7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond.  PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list.  Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like.  Be careful with giving God names.  When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against.  Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

More fun and games

THE SCENE: Rainyish but not really I guess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff. Run to the outhouse and back and back to outhouse
THA-THANG:
Game 1: roll the dice

  • Even= Merkins
  • Odd= Jump squats
  • Switch to even= dips
  • odd= Step ups

mosey to the ice rink

Game 2: cups. Place 5 cups on each goal line extended. Stay in teams. One team sets cup up, one lays it on the side. Run to cups and switch to your teams position of cup and the run back to goal line to do 5 Burpees (audible to 3)  Go til Q calls it.

Game 3: Buckets of fun: split into two teams. Each team has a bucket and a lacrosse ball. Teams circle around one of the circles in plank position with the bucket in the center. Team tries to bounce ball into bucket. If you miss. Team does 2 Merkins . Make it in, yell out “burpees!” and the other team has to do 5 burpees while your team rests and gets ball out of the bucket. Go till Q says enough. If ball gets out of circle team does merkins while one teammate chases down ball.

mosey to tennis courts

Game 4: hand Ball on the tennis courts. If team fails to get it across they do 2 burpees. If it gets past them and hits the fence they do 10 burpees.

MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:

We can learn a lot from a Dog.

When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

MOLESKIN:
Some things look good on paper but not so much in person (hand ball)

Snitches dog died this week and the BOM was about a dog dying and how we can learn from them. Crazy how God works.
ANNOUNCEMENTS:

Greatfullness

THE SCENE: 62 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7 wind miles

one burpee

THA-THANG:
Go pick up a CMU and mosey to the skate rink and we have 9 items to get through. 40 seconds on with a 10 seconds rest.

  • Curls
  • Freddy Mercury
  • Air Taps
  • Blockies
  • OHP
  • LBC
  • Tricep Extensions
  • Merkins
  • Squat thrust

MARY:
Thankfulness is something I got am reminded of from this past weekend. I encourage everyone to be grateful to those who have sacrificed. 

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Happy Fun Time

THE SCENE: the weather was “Noice”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs of course and other stuff including a run around the park.
THA-THANG:
End up at field 1. Partner up

game 1: shuffle passing: line up with two teammates facing each other 10’ apart. Side shuffle from the midline to the goal line and back while passing the ball back and forth. Then do bounce pass back and forth, then do crossovers passing and bouncing. You cannot hold the ball more than two seconds. If it’s dropped, you must do 5 burpees and resume where the ball hit the ground.

Game 2: circle of burpees. Two teams-one on each side of circle.  Bounce or throw the ball to someone across the circle from you and do a burpee. Hot potato fashion.

mosey to the outhouse: partner up. One dribbles the ball up the parking lot and does 5 burpees, other stays and does easy ups, incline merks, BBS, squats. Go till both partners finish all exercises

mosey back to field one.

Game 3: plank red rover. All plank around the circle on your teams side. Hit ball with your fist towards a gap in the circle on the other side. Players try to stop it from going through the circle while keeping plank/bear crawl. After hitting the ball do a merkin. If it gets past, whole team does 10 Merkins

Game 5: kick and fetch- player from each team kicks a ball for the other team to chase it. They sprint it down and mosey to other side with it. Everyone cycles through.

game 6 was goalie kicks. Teams have each player kick against a goalie. If blocked or missed, 10 burpees. If it goes in the goalies team does 5 burpees. (We missed a lot)

MARY:

barely time for some box cutters

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
I talked about having fun. Taking the time to enjoy life with your family and with your kids. Doing some things that you enjoy doing and making sure that you’re taking care of yourself as well.
MOLESKIN:
Is delicious when prepared with some fava beans and a nice bottle of Chianti
ANNOUNCEMENTS:
CSAUP in July

Sharpening iron

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23 SSH

5 Cherry pickers
THA-THANG:
We mosey to the boat ramp and have 4 stations with three exercises

  • station 1
    • LBC
    • Iron Mikes
    • Merkins
  • station 2
    • American Hammers
    • welsh dragons
    • air taps
  • station 3
    • Freddie mercury’s
    • SSH
    • Monkey humpers
  • station 4
    • Burpees
    • mountain climbers
    • BBS
  • fellowship mosey back to the AO

MARY:
50 LBC

40 hello dollies

ring of fire to 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:
Fellowship is not just in our families or church but also here in F3. Thanks for sharpening me as I sharpen you. Head lock someone who has not been out in a while. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.