F3 Knoxville

Tag: Kentucky

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

The EKG

THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
THA-THANG:
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

Roy’s Birthday

THE SCENE: Cool at circle up…around 38 degrees.  We warmed up quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on 4ct then mosey to curb…10 tempo merkins, mosey to other side, 10 4ct plank jacks, mosey back, 10 baby arm circles front, mosey back, 10 baby arm circles back, mosey back…10 Imperial walkers on 4ct
THA-THANG:
Mosey to Circus Maximus.  Descending ladder that started out with 10 exercises then two laps.  Drop an exercise every time circuit is complete. Exercises were… (Oh, it was all done to Roy Orbison’s greatest hits to celebrate his birthday!)

  • Merkins
  • Dry Docks
  • Skaters
  • Peter Parkers
  • Jump Squats
  • Lunge
  • Plank Jacks
  • OH Claps
  • Burpees
  • Diamond Merkins

All done at 10 rep single count

Completed about 4 rounds then mosey to the cloud for some 11’s (dips and incline merkins)

Then an ab session of 20 4ct freddy mercury, 20 4ct flutter, and 20 4ct LBC’s

Mosey to bottom of baby everest for 3 trips up with 5 squats at the top each time.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bonhoeffer:

I can no longer condemn or hate a brother for whom I pray, no matter how much trouble he causes me.

If anyone should have a reason to hate or resent an enemy it was Bonhoeffer, who was arrested by the Nazi’s for opposing Hitler and refusing to incorporate Nazi teachings into his church.  He was executed for his resistance.  Christ calls us to pray for our enemies, and Bonhoeffer makes a great case that in doing so it changes our hearts towards them.  Pray for your enemies.

 

Leg Day

THE SCENE: Asylum…clear but chilly
F3 WELCOME & DISCLAIMER  

Lets do this thing

WARM-O-RAMA:
Cindy Gets Eaten by A Bear: partner 1 completes a round of Cindy( 5 table rows, 10 merkins, 15 squats) while partner 2 does the Bear Complex. Alternate for 10 minutes

THA-THANG:
Leg Day 2021 pyramid o pain

  • 10 pistols
  • 20 step ups
  • 30 weighted lunges
  • 40 weighted calf raises
  • 50 weighted butt touches
  • 40 sumo deadlift high pull
  • 30 back squats
  • 20 Bulgarian bench dips
  • 10 pickle pounders

RInse and repeat

MARY:
Circle Merk to the Crue

Bring Sally Up squats
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jeremiah 2:13

God is waiting patiently for us. With Living water.  All we would ever need.

We…I…need to stop building our own cisterns that hold our own water. They will crumble and all will be lost.

Christ is right there for us. Always. If you seek him

MOLESKIN:
prayers for our community and especially for Safe Haven
ANNOUNCEMENTS:
Gibbler no longer smells