F3 Knoxville

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

MARY:
Flutter Kicks x 25

CIRCLE OF TRUST/BOM:

Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts

 

Better late than Bernie

THE SCENE: 70 and beat the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmills, cherry pickers, baby arm circles, merkins, and a few sprints and karaoke
THA-THANG:
Counting by 10s feeling the burn!

Mosie to large parking lot by the lake.  Shuttle run to increasing distance parking lines, bernie back and exercises at starting line:

10 Burpees

20 BBS

30 Lunges

40 Merkins

50 SSH

60 Squats

70 Overhead claps

80 Flutter kicks

90 Calf raises

100 LBCs

  • MARY: LBCs and Plank thrusters(?not sure what these are called)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians Ch 4 v16-18

Remember, don’t look at the troubles we can see now, rather fix our gaze on things that cannot be seen. For the things we see now will soon be gone, but the things we cannot see will last forever.
.
ANNOUNCEMENTS:
Dog pound CSAUP. July 18th more details to come

What If?

THE SCENE:  A surprisingly dry but humid morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Moroccan Night Clubs / Cherry Pickers / Windmills / Tempo Merkins / Squatting Twinkle Humpers
THA-THANG:
Mosey past Maple Street down HV to Pellissippi entrance.  Stopped at the guardrail for a few shoulder taps with feet on the guard rail.  Route 66 at each lightpole around the road.  Starting with 1 burpee and adding a burpee at each light pole.   Until we get to light pole #11 – for 66 total.   Mosey to brick wall in middle of campus.   11s at brick wall with dips and box jumps.   Mosey to sophomore hill.   10 merkins at top and bottom of hill, rinse and repeat 3x.  Mosey to coupon pile.   Start with 50 reps – knock off 5 reps each round.   Curls, Goblet Squats, Rows, Kettlebell Swings, Tricep Extensions, Squat Thrusters, Walk Over Merkins, Heavy Hammers, Single Arm Presses (each arm), Blockees).   Mosey back to AO with a little jail break by home.

MARY:
No Time for Mary
COUNT-OFF & NAME-O-RAMA
15 HIMs including 1 new FNG my son Cohen now… S.O.S.
CIRCLE OF TRUST/BOM:
My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning. The topic was “What if We’re Wrong.”
What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong. Now, I can understand how you can be wrong but me? But me, I’ve done my research. I’m smart. I went to college, wrote papers, traveled the world, have friends that don’t look like me. Therefore, I must be the right one. Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning. But seriously, how often do we consider if we are wrong?
How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree. Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right. So what does it feel like to be wrong? Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers. But what if I told you that is what it feels like to finally DISCOVER that you are wrong. When you ARE wrong, but don’t know it yet, it feels exactly like when you are right. Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic. Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.
Remember From Matthew 7. 1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you. 3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.
I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

MOLESKIN:

ANNOUNCEMENTS:
Stye on Q – Wednesday and 5k on Friday

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

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

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS: