F3 Knoxville

Tag: Magic Mic

Bring Sally Up

THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:

  • Indian Run around park, man in back does 5 merkins then runs to front
  • Mosey to coupon pile in front of comic book store
  • “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
  • Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
  • Mosey back to pavilion
  • 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins

CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th

Leg Day

THE SCENE: Cold, ~35 degrees, Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward and x 15 backward, Tempo Squats x 10, Tempo Merkins x 10, Cherry Pickers x 8
THA-THANG:

  • Lunges across the festival lawn (forward, sideways and backwards, alternating every 10 steps)
  • Mosey to Sunsphere. 11’s at the stairs. Squats at bottom and BBS at top
  • Mosey towards parking lot. “Indian Run” on the bridge. Everyone does BBS in line while back of line lunges to the front until we’ve crossed the bridge
  • Doras at parking lot. 200 squats, 150 smurf jacks, 100 American Hammers (4 count), while partner runs to and from end of lot
  • Mosey to Amphitheater. Doras again. 100 squats, 100 BBS, 100 flutter kicks (2 count), while partner runs up and down stairs
  • Mosey back to AO, sprint across the festival lawn to end the workout

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Spoke about discipleship. We often look to Paul and Timothy for models of this relationship, but we also see it in Moses and Joshua. Moses brought Joshua to Mt Sinai with him, Moses passed leadership on to Joshua, Joshua sends spies into Canaan just like Moses did, and gives a farewell address similar to the one Moses gave. A lack of discipleship between the old and young generation in Canaan leads to a generation who knew neither God or the things He did in the wilderness. How are we playing a part in building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th, Wedding Singer is putting together a half marathon team for the Knoxville Marathon if you’re interested contact him

Bunch o’ heavy stuff

THE SCENE: 40s. Clear. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Imperial Walkers x20

BAC x10, OHC x10

Tempo Squats x10

Merkins x10

Cherry Pickers x10
THA-THANG:
Mosey to parking lot – grab 40# sandy, 30# ruck, 20#

  • 11s
    • mountain climbers @ bottom
    • LBC @ top
    • run with either 40# sandy, 30# ruck, or 20# plate each time
  • DORA *with 3 people
    • 125 merkins
    • 125 squats
    • 125 flutters (4CT)
    • 2 exercise together while 1 runs with or without weight. flapjack til done
  • Mosey to AO
    • Merkin pull thru with 40# sandy- down and back twice
    • Sandbag getup with sandy – 1 PAX does 4 getups with 40# sandy while other two continue to do BBS. Rotate thru PAX til done.
    • Wine Mixers – 15x OYO
    • Repeat til time

MARY:
none
COUNT-OFF & NAME-O-RAMA
Magic Mic, Toucan, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership

Doras and the Explorers

THE SCENE: Nice and Cold, lower to mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

Baby Arm Circles x 15 forward + 15 backward

Cherry Pickers x 10

Rockettes x 10
THA-THANG:

  • Mosey to front of Greshem
  • Doras – run to the stop signs and back while doing 100 merkins, 150 BBS, and 200 Flutterkicks
  • Another round of Doras – same as before but with 75 Carolina Dry Docks, 100 American Hammers and 100 Box Cutters
  • Mosey to parking lot across from AO
  • 3 sets of: 10 Carolina Dry Docks, 10 Merkins, 10 Cobras followed by a run to the other end of parking lot and back
  • 3 sets of: 10 squats, 10 Rockettes, 10 Smurf-jacks followed by a run to the other end of parking lot and back

MARY:
Ring of Fire with shoulder taps, Merkins and Carolina Dry Docks
CIRCLE OF TRUST/BOM:
Shared from Bonhoeffer’s thoughts in Life Together.

1.) Community is not a guarantee, but rather a privilege and blessing. Plenty of believers around the world are isolated from community. 2.) We have a natural tendency to try to form our community into what we want it to look like, rather than praise God for the community He’s given us. Doing so is an attempt at denying someone of who they are in Christ.

Let’s be men who are grateful for the community we have, rather than men who try to conform others into what we want them to be

ANNOUNCEMENTS:
Brolympics sign ups are still open

Persevere through frustrations

THE SCENE: A cool 40 something degrees.  Large crowd present due to the Race for the Cure.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with a little SSH’s, Cherry Pickers, Over Head Claps, and Tempo Squats
THA-THANG:

Mosey to Sunsphere steps:

  • Bear crawl all the way up stopping at mid point for 10 Merkins and 10 more Merkins at the top.
  • Mosey to Amplitheater: DORA: partner 1 runs up and around seats then switch with other partner.  As a pair, complete 100 Big Boy sit-ups, 100 lunges, 100 Merkins, and 100 smurf jacks.
  • Mosey to field:   Long side, Bernie sanders – Short side, bear crawl.  Mid point on long side do 20 Carolina dry docks and mid point on short side to 20 mt. climbers.  Do at least one round then repeat with 20 squats and 20 flutter kicks.
  • Mosey back to AO for ring of fire: Merkins, American Hammers, squats

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With my son working on his vehicle trying to keep it going as long as possible it gets frustrating when you think you’ve fixed one problem then you notice another problem.  He’s persevering and learning.  In life if we aren’t seeing progress, answered prayers, etc.  Don’t give up, keep pushing, working hard doing the right things.  Eventually we will see progress and we learn a lot on the journey.
MOLESKIN:
Prayed for the guys at the Goliath at the Gorge.
ANNOUNCEMENTS: