F3 Knoxville

Tag: Madoff

Keep it simple

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:

  • 10 burpees
  • 20 Merkins
  • 30 squats
  • 40 shoulder taps
  • 50 SSH

MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned

if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades

New use of the old

THE SCENE: cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

one squate

THA-THANG:
mosey to explain all 4 stations. run the route and come back to the first station and pick a battle buddy. One partner runs up to the next station and back while the other is doing the 1 excercise and then he goes. Go through the station list and run up to the next and so on.

 

  • Station 1
    • BBS
    • Freddie Mercury
    • Gas pumpers
  • Station 2
    • Shoulder taps
    • Plank Jacks
    • Plank
  • Station 3
    • SSH
    • Squats
    • Lunges
  • Station 4
    • Burpees
    • Bear Crawls
    • Welsh Dragons

MARY:
Ring of fire with 3 Merkins

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:
Definition of consistency

according to Chat GPT- “Consistency refers to the quality or state of being in agreement or harmony with oneself, with others, or with a particular standard or set of principles. It implies that something is reliable, stable, and predictable, and that it does not contradict itself or violate any established rules or norms.”

Oxford definition:
the quality of always behaving in the same way or of having the same opinions, standard, etc.; the quality of being consistent

let’s be consistent men!

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

God’s Plan is Greater than Our Understanding

THE SCENE: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH

5 Cherry Pickers

10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch

Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes

Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds

Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC

MOLESKIN:
Genesis 50:18

Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.

Keep Your S–t Together

THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.

Swing (4 minutes)

40 seconds on, 20 seconds off

Swing the CMU back and forth, focusing on proper form and posture.

Squats (4 minutes)

40 seconds on, 20 seconds off

Squat with the CMU, focusing on proper form and posture.

Lunges (4 minutes)

40 seconds on, 20 seconds off

Lunge forward with the CMU, focusing on proper form and posture.

Merkins (4 minutes)

40 seconds on, 20 seconds off

Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.

Bicep Curls (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do bicep curls, focusing on proper form and posture.

Tricep Dips (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do tricep dips, focusing on proper form and posture.

Plank Hold (4 minutes)

40 seconds on, 20 seconds off

Hold a plank with your hands on the CMU, focusing on proper form and posture.

One round of PAX Choice:  Blockees or Murder Bunnies

Suitcase carry back to Smokehouse

MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS:

Inch worms again?!

THE SCENE: around 35, full moon and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warm up stuff

THA-THANG:
I had a stack of about 30 or so cardboard pieces with different exercises and quantities on them. The PAX grabbed an exercise and ran to the next cone, roughly 30 yards away and did the exercise and quantity. Then they ran back to grab another card and brought it up to the cone as well. We continued until all cards were brought to the next cone. We repeated the process along a marked path. Some runs were longer than others, and we also picked up additional cards along the way. Exercise included were as follows: Merkins, squads, toe touch planks, inchworms, Burpees, dry docks, crunches, big boy sit ups, side straddle hops, jump, squats, and maybe a couple more I can’t remember. Quantities varied from five Merkins to 30 dry docks.

MARY:
Not much in terms of at work today. We just finished the last couple minutes with a round of ring of fire inchworms
COUNT-OFF & NAME-O-RAMA
13 in attendance
CIRCLE OF TRUST/BOM:
What is a chiral molecule?

A molecule is said to be chiral if the object and its mirror image are non-superimposable, just like our right and left hand. They are essentially the same but completely different. One hand when placed over the other on a table do not line up, but when placed up against them selves they do. In the case of the well-known chiral painkiller, ibuprofen, the (S) or right -enantiomer has the desired pharmacological activity while the (R) left -enantiomer is totally inactive. In the case of Thalidomide, The R-enantiomer is an effective sedative, which has a soothing effect that relieves anxiety and makes the patient drowsy; while, the S-enantiomer is known to cause very serious teratogenic birth defects.
We can see this example with God. God created us in his own image when looking at us, we may look like him, but we are way different than he is. The difference that separates us from him is sin. When we separate ourselves from him we can become ineffective or even toxic and deadly. So how can we change this? Turn away from sin and come closer to God. Read his word, pray to him, follow his commands. When we turn towards him we change.

MOLESKIN:
Inchworms are difficult when you have to do 30 in a row
ANNOUNCEMENTS:
Hardship Hill obstacle building. CPR training.