F3 Knoxville

Tag: Judge Judy

Labor Pains

THE SCENE: Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

THA-THANG:
Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

MARY:
Various forms of the Plank for 3-4 minutes without rest.

COUNT-OFF & NAME-O-RAMA
10 Strong, including 1 FNG

CIRCLE OF TRUST/BOM:

“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

MOLESKIN:
Great Coffeeteria after.

ANNOUNCEMENTS:
HH

More Back and Forth

THE SCENE: Quite pleasant… I wouldn’t actually say there was a chill in the air, but it was certainly cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cobra Burpees x5 IC
Imperial Walkers x15 IC
Tempo Squats x10 IC
LBAC x15 IC each way

THA-THANG:

Repeat of a Q I did at the Asylum a couple weeks ago. Except these light poles are spaced considerably further out!
Mosey around the south field to about the midpoint…
There are 20 cards, one at each light pole.
Start at the middle (pole #10), do the exercise on the card, then go to pole #11, then pole #9, then pole #12 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last few cards. But we got 4.5 miles!

MARY:
30x 4ct LBCs IC
10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
More miles than men this morning… Just 4 came out on this holiday weekend!
CIRCLE OF TRUST/BOM:
James 3:1-12 — Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. From the same mouth come blessing and cursing. My brothers, these things ought not to be so. Does a spring pour forth from the same opening both fresh and salt water? Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
I hate running. Still.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Quarter Pounder in Paradise

THE SCENE: Humid
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins
THA-THANG:
Mosey to Soccer Field:  Perform 2 Rounds of The Quarter Pounder: Run 25 yards and do 25 Merkins before running back to start.  Repeat at 50 yards, 75 yards and 100 yards with 50 Squats, 75 Mountain Climbers, and 100 SSH.

Mosey to Bleachers for EMOM:  10 Box Jumps, 10 Derkins, 10 Derkin Plank Janks.  Did about 10 rounds or so with a slight mod midway (changed to 5 jumps).

Mosey to Playground:  Seabiscuit Style Grinder with 5 pullups, 10 Merkins, and 15 BBS before running 1 Lap around the adjacent soccer field.  Repeat with 2 Laps, then 3 Laps, etc.

MARY:
Did some Dealer’s Choice at the first soccer field while picking up cones.

COUNT-OFF & NAME-O-RAMA
5 Strong

CIRCLE OF TRUST/BOM:
God First, Life Second.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill

Get Ready

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 4 ct
5 burpees
15 Imperial Walkers, 4 ct
4 burpees
Little baby arm circles, 4 ct, 15 forward, 15 back
5 burpees
Stretching, little of this and that
5 Cherry pickers

THA-THANG:
Mosey to upper field. 2 rounds:
At the bleachers, do 10 dips, 10 lunges (each leg), 10 sumo squats, and 10 wide arm merkins.
Take a lap doing reps at each corner (5, 10, 15, then 20)
Lap 1 = burpees, Lap 2 = BBS

Mosey to outhouse for 21s:
Easy ups at the top of the hill
Squats at the bottom

Round Q: Count off. Each PAX takes a turn to call the next exercise. The next PAX can interrupt the current exercise as he sees fit. (Readiness – see BOM)

MARY:
Laying with legs 6” off the ground, use legs to write the name of each PAX present.
25 American Hammers, 4ct

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:
There’s been a lot going on in this world lately. A lot of sickness, injuries, and death even in just my very small circle and so much more that impacts other PAX and friends and family not associated with F3. In all of this, I heard a message at one of those recent funerals. The minister was talking about this lady who lived her life Ready. She was ready to go on the next adventure. Ready to tackle challenges and obstacles. Ready to lend a hand. Ready.
So my question to you is: are you ready? Are you ready for today? Tomorrow? Next week? Are you ready for life’s unexpected twists and turns, successes and failures, victories and utter defeats? Are you ready for whatever lies in store for your wife, girlfriend, parents, children? Good or bad?
We men tend to think of ourselves as ready for anything. That’s the Boyscout motto and mentality: Be prepared. But what are you ready for? Is it today or is it eternity? Jesus teaches us not to worry or fret about today or tomorrow, for this world is temporary, fleeting. We need to be ready for Eternity. And more than this, we need to make sure that our families are ready. That our friends are ready. That our neighbors and coworkers and acquaintances are ready. Even the ones we may not really like. Our job is to be ready and get as many others as possible to be ready as well.
So I leave you with this: are you ready?
MOLESKIN:
Praise: Judge Judy’s father had a quick recovery from Covid
Keep praying for Ribbed’s wife and the rest of our PAX struggling with sickness and loss
ANNOUNCEMENTS:
Dog Pound CSAUP: Off the Chain
August 21 – Sign up!!!

Don’t Hold Back

THE SCENE: Muggy and mid-70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach through (aka cherry picker) IC

Little baby arms circles IC

Reverse baby arm circles IC

Harry Rockets IC

Tempo meek IC

Tempo squat IC

THA-THANG:

Mosey toward coupons with weave sprint

Motivators From 8, continue mosey to coupon pile.

Grab your coupon and rifle carry to the parking lot east of maintenance.

Four corner style:

20 each- Merkins on the coupon, knee up jumps, squat jacks, Flutter kicks (two leg count).  Transition from corner to corner by mosey, shuffle, Bernie, shuffle (face the same way the whole time). Repeat twice

Bring your coupon to stadium hill. 10 heavy squat thrusters, bear crawl up the hill with a burpee at the top.  Mosey down.  20 curls, bear crawl up the hill with a burpee at the top.  Mosey down.

Rinse and repeat 3 times.

Return coupons with a wall sit waiting for the 6.

Mosey back to the old F3 lot.  Mosey and Bernie between the islands of the new parking lot.

Jail break to the flag.

MARY:
Hello Dolly to finish up.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is holding you back…..

Several things may come to mind.

  • How you address your work; doing all of your work, striving for the extra, going back to school.
  • How you handle your home life; spending time with your kids and not watching tv or taking the easy way out at times.
  • How you need to avoid/move one/let go of a bad habit or sin; what relationship, website activity, etc.
  • Why don’t you volunteer in your church; sing, bring food, help with children’s ministry.

Remember that it’s much more difficult to do the thing you need to do.  We spend a lot of our times in the 80% of activities that we’re good at based on 20% of effort.  The last 20% is where we need to focus; It may take all 80% of our effort to get there but that’s where the ‘fruit’ is.

MOLESKIN:
Isaiah 41:10 (NIV) So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

ANNOUNCEMENTS:
Dunkin