F3 Knoxville

Tag: Lilo

So Miley & Lee run into a 5k…

SCENE: Is America the land of the brave? 100%. Also, that’s the humidity.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • Cherry Pickers IC | Abe Vigodas IC 

THA-THANG:

Mosey to the splash pad. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Enjoy some fine American music. Stations included:

  1. Bear Crawl up splash pad ramp
  2. Dips 
  3. Incline Merkins
  4. Step Ups 
  5. American Hammers 
  6. Squats 
  7. Imperial Walkers
  8. CDD 
  9. VUps

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the Talents – Matt25:14-29

19 “After a long time their master returned from his trip and called them to give an account of how they had used his money. 20 The servant to whom he had entrusted the five bags of silver came forward with five more and said, ‘Master, you gave me five bags of silver to invest, and I have earned five more.’

21 “The master was full of praise. ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together![b]’

24 “Then the servant with the one bag of silver came and said, ‘Master, I knew you were a harsh man, harvesting crops you didn’t plant and gathering crops you didn’t cultivate. 25 I was afraid I would lose your money, so I hid it in the earth. Look, here is your money back.’

28 “Then he ordered, ‘Take the money from this servant, and give it to the one with the ten bags of silver. 29 To those who use well what they are given, even more will be given, and they will have an abundance. But from those who do nothing, even what little they have will be taken away.

If you were born in America, you were entrusted with freedoms & liberties from the moment you drew breath. What are you doing with it? Are you using those freedoms to bring about more freedom in our world, or are you squandering what you have been given?

Peter Cottontail

THE SCENE: Humid and calm
F3 WELCOME & DISCLAIMER: The usual
WARM-O-RAMA:
20 SSH 4 count IC, 10 baby arm circles front and back IC, lil’ bit of this and that, Michael Phelps, 10 tempo squats IC, 15 Grady Corns

THA-THANG:

Mosey to the Smokehouse for a CMU and off to the rock wall
15 minutes of Redrum
10 uphill murder bunnies
10 blockees at the pavillion
Rifle carry back to the rocks
Walk to basketball court with bicep curls
Sideline to Sideline Karaoke 8x (out =1, in = 1), plank until 6
15 overhead tricep extensions
Sideline to Sideline Hillbilly walkers 6x (out =1, in = 1), rest
15 Russian swings
Bear Crawl 2x out = 1/back = 1, rest
LBCs 20x
Alt Lunges 2x out = 1/back = 1
10 merkins

COUNT-OFF & NAME-O-RAMA:

12 HIMS, Welcome FNG “Clippy”

CIRCLE OF TRUST/BOM:

Just because your trash, doesn’t mean you aren’t capable of great things.  Remember, it’s garbage CAN, not garbage cannot

  • There’s always work to do to get better physically, emotionally, mentally, faithfully

MOLESKIN:

Coffeeteria!  Thanks Stripped and Ribbed!  Will need to break out music for my next Q so I make sure I talk louder for the PAX.  My bad fellas.

ANNOUNCEMENTS:

Convergence July 2

PRAYER REQUESTS:

Ribbed’s family and Blindside’s dissertation

No Glove Love, Equalizer Style

THE SCENE: low 70’s & humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the parking lot, bernie around the parking lot, cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the bathrooms!!!

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the parking lot between the pavilion and the splash pad
Rinse and repeat the following 3-5X:
20 elevated heel squats on the curb stops at the splash pad
20 monkey humpers at the island with rocks
20 (10 each leg) Bulgarian Split Squats

Mosey back to the Flag for the Mary in whatever time remains.
LBC’s
Hello Dolly’s
Big Boys
Glute and Quad Stretching

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

Pickle pounderball

THE SCENE: Wet and humid but like Blind Melin said…no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, grady corns 1 lap around track
THA-THANG:
Divide into 2 teams of 6 on the tennis court.
Play some big ball tennis or renamed Pickle Pounderball.
When team earns a point, other team does 5 burpees. (Later changed to 3) Every time your team hits it over the net you do one Burpee. Every so often we take an exercise break to do 45 seconds of the following
exercises:

  • merkins
  • bobby hurleys
  • shoulder taps
  • Rockettes
  • Grady corns
  • dry docks

Run three laps around tennis courts and resume play

MARY: no time for her
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

serving others. Especially to those that do not have the same abilities that we have. Talked about our upcoming partnership with the cerebral palsy center.

MOLESKIN:
I think we all realized that we need choirboy as our lawyer. He definitely knows how to argue and fight for what he wants!! Ha! Although in the end Judge Tank denied several of his objections and International rules were in effect.  We also realized that several of us including me have no skills in volleyball.
ANNOUNCEMENTS:
Convergence at JUCO  next weekend

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

MARY:
no time

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:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!