F3 Knoxville

Tag: Landline

Junk has wheels!

THE SCENE: Conditions: 39 deg, Cold and Foggy (Forest Fire smoke didn’t help!)

F3 Disclaimer and Welcome!

WARM-O-RAMA:
Mosey around the outhouse
10x burpees OYO
Mosey around the outhouse
10x burpees OYO
Pick Fruit (Thanks to F3 St. Simmons for sharing that with me when I visited)

The THANG:
Mosey to boat ramp
50x mtn climbers IC 4ct
Mosey to upper parking lot
50x smurf jacks IC 4ct
Pick a battle buddy for Dora Omaha

Dora across the parking lot
1st buddy does ASMRAP on BBS/ 2nd buddy sprints across the parking lot and does 20 merkins
!Omaha!
1st buddy ASMRAP pickle pounders/ 2nd buddy sprints 20 Carolina dry docks
!Omaha!
1st buddy does flutter kicks/ 2nd buddy sprints and continues CCDs
!Omaha!
1st buddy does tuck jumps/2nd buddy sprints and does 10 burpees
Mosey back to AO

Old school relay sprint x2 Who knew Junk had wheels!?

MARY:
Fire hydrant
25x ‘merkins OYO

WORD:
This PAX braved the fog and smoke hanging around Knoxville to plunge into the gloom and get better together. I appreciate all the guys who came out and put in good work this morning. I once again am blessed to be surrounded by such a great bunch of HIMs. I also didn’t know what I was going to say to the PAX when we finished this morning, so I let God’s word speak for me I shared this simple message from Philippians 2:3-4

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of others”

I encouraged each PAX to go out and put others first, whether that be in their homes with family, at their jobs with coworkers, or in the community. But God created us to use us for His good, and His good is helping others and not being focused on ourselves.

BOM:
Our prayer was that each man go out and put others first and that God would show them where they could be used. We also prayed for our brother Simone who has left to attend basic training for the US Air Force. As an AF brat and a guy who went through a different training I know the excitement and nervousness he is experiencing. We prayed for his health as he goes through training, hopefully his time with F3 Knoxville helped him get physically ready, and we prayed that he also stay emotionally and spiritually connected. Our prayer also included thanking him for his service and that he be safe in his training and on his missions upon graduation.

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.

RinTinTen!

THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly   x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks       x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.