F3 Knoxville

Tag: Kentucky

50 Shades of F3

THE SCENE: 60 degrees.  Cool and cloudy.  And it didn’t even rain.
F3 WELCOME & DISCLAIMER: I am still not a professional
WARM-O-RAMA:
SSH x 25; Cherry Pickers x 10;Tie Fighters (BAC holding a lunge) x 10 back and forth.  Mosey to the back parking lot.

THA-THANG:
Run 1/2 lap, stop at station, and do the following exercises.  8 stops, 4 laps total. Do each pair of exercises like 11s, but 25s, counting up and down by 5.  Each exercise is done a total of 50x

  • Merkins / BBS
  • Rev. Lunges/Supermans
  • Burpees/Squats
  • Plank Jacks/LBCs
  • Smurf Jacks/American Hammers
  • Diamond Merkins/Flutter Kicks
  • CDDs/Hello Dollys
  • Iron Mikes/Squat Jumps

Run back toward AO with just enough time to Devin Hester up the hill with 10 BBS at the top

MARY:
Box cutters x25 and finish strong with ATMs
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:
A friend of mine passed away last week.  He had struggled with MS for about 20 years.  But he never complained.  He worked really hard just to be able to live independently, but he experienced joy in spending time with friends, going to church and he appreciated being able to live the life he had.  I need to think of him more when I struggle to get up for F3, when I feel burned out with work, or I feel worn out with family.  I need to embrace the blessings I’ve been given if I am to be the man God wants me to be.  In other words, quit belly aching and love more.
MOLESKIN:
Prayers sent out to QVC, his son and his family for comfort and healing.
ANNOUNCEMENTS:

Kentucky Biscuit

THE SCENE: It’s Fall, y’all.
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Mosey to the flag then Capri Lap to see if anyone else would turn up.  They didn’t.
THA-THANG:
At the flag:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field.

Rinse and Repeat for 10 times in total.

MARY:
She didn’t show up either
COUNT-OFF & NAME-O-RAMA
Kentucky
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Bunny’s doing a thing, I can’t go.  The F3 Olympics, I can’t go to that either.

F3 Decks have arrived

THE SCENE: 48 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 25
Baby Arm circles forward and back x 10
Cherry Pickers x 8
THA-THANG:
Deck O Death
Face cards x 10
Ace’s x 15
Jokers – Run Everest or run stop-sign to stop-sign with rock
♠️Rock Squat
♣️Rock Flutter kick
♥️8 count man maker
♦️Squat Press
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Proverbs 24
1 Judge impartially
To show partiality in judging is not good’ (v.23b). For those who judge justly, ‘rich blessing will come upon them’ (v.25).
2 Speak honestly
An honest answer is like a kiss on the lips’ (v.26). Sometimes it is hard to speak the truth in love, but we need to be honest with one another. The best answer you can give to any question asked is an honest one!
3 Stay loyal
Don’t talk about your neighbours behind their backs – no slander or gossip, please’ (v.28, MSG). Anyone can stay true to your face but it is the people who stay true behind your back that really count.
4 Show restraint
The temptation to pay back those who have done us harm is very great. However, the writer of Proverbs warns against taking revenge: ‘Do not say, “I’ll do to them as they have done to me; I’ll pay them back for what they did”’ (v.29).
5 Work hard
The book of Proverbs often warns against laziness. ‘A little sleep, a little slumber, a little folding of the hands to rest – and poverty will come on you like a bandit and scarcity like an armed man’ (vv.33–34).
ANNOUNCEMENTS:
Fall festival
F3 Olympics

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Lead vs Follow

THE SCENE: Fallish weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Merkins x 10 IC

“Shakeouts”
THA-THANG:
Equalizer Biscuit

1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap w/ 10 Burpees, 20 Merkins, and 30 Squats (or modification) after each set of laps.

MARY:
Box Cutters, Flutter Kicks, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Learn vs Follow. Time to lead and a time to Follow. Briefly discussed current political climate in America. Didn’t go into picking sides but just talked about the need for Godly leadership in our country. Starts at home with your family, your wife, your kids. Gave a shout-out to each PAX present:

proton- the competitor, hates to lose.

Kentucky- faithful to the Equalizer and pushes it every Saturday.

Pusher- guy does not quit. Loved running with him today and learning more about him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Prayed for our F3 Knox GoRuck brothers. Those guys are badasses!

Initiation Not Procrastination

THE SCENE: Feeling a bit fall-ish, temps in the 60’s.  Great morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Break the circle and line up on the curb…20 SSH on 4ct then jog down back

Windmills x12 on 4ct jog down and back

Tempo Merkin x10 jog down and back

Tempo Squat x12 jog down and back

THA-THANG:

Mosey to base of little hill…Bear Crawl up to gate.  Perform Flutters on 4ct x20 Back on Mosey

Mosey to Rock Pile at Asylum. Perform 11’s with rock curl at pile and jump squat at stop sign. Recover back at top Perform Tempo Squats x10 and SSH x20 Mosey…

Mosey to Pavilion Perform 20 Table Row/ 20 Dip/ 30 Second wall sits Rinse and Repeat x3

Recover back to A/O

Hello Dolly on 4ct x40 and Finish with American Hammers x15 on 4ct

 

MARY:
I
COUNT-OFF & NAME-O-RAMA
11 HIM’s at Asylum this am counting myself.  Shout out to Snitch, Archie, Full House, Gibbler, Flopper, Assfault, Kentucky, Crab Legs, Waffle House, and QVC
CIRCLE OF TRUST/BOM:
Talking about the “Sin of Passivity” and taking initiative.  Being a leader.  That often times we know how to lead at work or lead a home improvement project, but we don’t take initiative to lead at home.  Initiate in conversations, in our finances, initiate with our children and wives, and most importantly initiate a conversation with our Creator.

Challenge to think of 4 ways to Initiate This week…