F3 Knoxville

Tag: Mayberry

12 DOC

THE SCENE: Frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around the can x2
  • SSH IC * 15
  • BA Cir IC * 10
  • Imperial Walkers IC * 15
  • Cherry Pickers (DP Style) IC * 5

THA-THANG:
Grab a CMU – Handed out the exercises one at a time to the PAX like presents. Did the exercise on the card and the previous rounds like the Song. On the 1st day of Christmas my Q gave to me…

  • 1 – World’s Greatest Merkin
  • 2 – Captain Thor’s
  • 3 – Iron Mike’s
  • 4 – Plank Jack’s
  • 5 – Burpee Tuck Jumps
  • 6 – Bobby Hurley’s
  • 7 – Thrusters Thrusting
  • 8 – Caterpillars Crawling
  • 9 – Supermen-a-swimming
  • 10 – Legs a lunging
  • 11 – Curls and Presses
  • 12 – Body Builders

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A friend told me that 2019 had a lot of hard times with a lot of precious moments in between. I couldn’t agree more. It was on some of those hardest days for me that I would happen to find a bracelet that my daughter made. It’s stored on the same hook as my keys and seemed to slip off when I grabbed them on the hardest of days. It says, “Pray”. Those beads stopped me and reminded me where my strength is found.

MOLESKIN:
You should have seen the boys’ face light up with each present. Who knew we could harmonize so well?

ANNOUNCEMENTS:

DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.

THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.

Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.

Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.

Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips

Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed.  We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.

MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field.  Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7

The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:

1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.

2. Believe God’s sovereignty rules over all, including your life (all over the Bible).  This removes any fear or anxiety about your life and what happens to you.

3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.

4. Maintain a clear conscience. This protects the inner peace that you have.

5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk

Change of scenery helps

THE SCENE: 33 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in a circle and do hand claps, Merkins, rockettes, squats
THA-THANG:

mosey to the hockey rink with 1 CMU per 2 people.

Partner up. 1 does exercise while 2 does suicides to each line (5). At line do one burpee. Exercises are:

  • OH Press
  • curls
  • Swing clean and press
  • Tris
  • Rows

Mosey to side lot by road. Repeat but run to 3 cones for burpee suicides (50 yds long)

mosey to tennis courts, repeat with 3 suicide burpees

MARY:
20 seconds of flutters
COUNT-OFF & NAME-O-RAMA
14 pax. No tag for ADIDAS but he was there killing it!
CIRCLE OF TRUST/BOM:

Does choosing to lose come naturally to us? No way! Most of us struggle. We love to win, and we go to great lengths to avoid second place.

Think about it:

  • The Miss America Pageant has gotten creative with second place; they call it “first runner-up.” We all know it’s a euphemism for second.
  • How about first in line for the throne? Read some history books and see what happens to that guy. Second in line takes him out.

For most of us, second place isn’t easy because it means we are second to someone who beat us. Biblical love—choosing to be second—isn’t the default setting for many of us.

Consider all the debate surrounding Ephesians 5:22, which has been translated, “Wives, submit yourselves to your own husbands as you to do the Lord.” Did you know the word submit isn’t in the original Greek translation of Ephesians 5:22? It actually reads, “Wives, to your husbands as to the Lord.”

In fact, you have to back up a verse in the Greek in order to locate it. Ephesians 5:21 reads, “Submit to one another out of reverence for Christ.”

Husbands, submit to your wives. Wives, submit to your husbands out of reverence for Jesus.

What exactly does it mean to submit? Hupotasso is the Greek word. Upo means “under.” Taso means “place.” Its voice indicates a voluntary action. So quite literally, this passage explains how husbands and wives can voluntarily place themselves second inside their marriage.

It’s a different way. A powerful way. It’s the secret to make your marriage grow for a lifetime. Make yourself purposely second in your relationships.

MOLESKIN:
Nice work today by the PAX. Not much mumble chatter but if they were like me, they were trying to catch their breath.
ANNOUNCEMENTS:
3rd F, veterans home donations

Driftwood VQ – Catchin the Tail

THE SCENE: 33F and calm, dark and overcast – not as cold as yesterday!

F3 WELCOME & DISCLAIMER

Also included Tony Cozy (A-di-das) but he is not registered on site
WARM-O-RAMA:

  1. SSH (Side-Straddle-Hop) 15×3 in cadence
    • 1 Burpee on your own
  2. Imperial Walkers 15X3 in cadence
    • 2 Burpee on your own
  3. Cherry Pickers 5×3 in cadence
    • 3 Burpee on your own
  4. Baby Arm Circle 15×3 in cadence forward and backwards
    • 4 Burpee on your own
  5. 15 Air squats 15×3 in cadence
    • 5 Burpee on your own

THA-THANG:

[PAX mosey’s to stop sign at parking lot split] (0.18 miles)

  1. 15’s at stop sign 3X each exercise
    • 5 Burpee on your own
    • 5 air squat on your own
    • 5 Merkin on your own

[Pax mosey to parking lot and split into teams of 3-4 people] (0.13 miles)

  1. Catch the tail – 4 loops (0.56 miles) – run circle of outside parking spaces at Lakeside parking lot
  2. Parking lot 4 corners X 3 times Double row parking with handicap (0.21 miles)
    1. Corner 1 start
      • 15 shoulder taps (both shoulders =1)
      • 20 big boy sit up
    2. Bear Crawl to Corner 2
      • 15 hand release merkins
      • 20 hello dollies
    3. Sprint to corner 3 – full speed give it everything
      • 20 Overhead press
      • 10 squat jumps
    4. Lunge to Corner 4
      • 15 side crunches left
      • 15 side crunches right
    5. Sprint to Corner 1
  3. Mosey to grass hill – directly across from restaurant facing house X 3 times 120 length of grass (0.13 mi)
    1. 15 Dry docks using curb at top of grass hill
      • Run down the hill
    2. 15 Star jack at bottom
      • Bear Crawl to top
    3. Pax return to AO (0.23 miles)
    4. Suicides in tennis court
      1. Suicide 1 (down and back)
        • 15 big boy sit ups
      2. Suicide 2 (down and back)
        • 15 side crunch left and 15 side crunch right
      3. Suicide 3 (down and back)

MARY:
ABSCESS – 10 Merkins OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Positive Thinking / Positivity is a current leadership trend and buzz word.  If you take it serious and not as Pollyanna (“an excessively or blindly optimistic person”) there are great habits and leadership skills that can be learned. Don’t just be positive, when life is easy. If you stay positive when life is hard it’s not Pollyanna. It’s about trusting God, overcoming obstacles, finding a way forward, and believing the best is yet to come!  Many COT’s provided by F3 HIM’s will give you fuel to stay positive.  The one thing that has really helped me to create a positive environment with my family is to Pray Continuously – what that means is that when you know it is about to erupt – stop for 2 seconds and say a prayer – pray for words, humility, and patience, it works – I always wondered how to Pray Continuously and by starting when I knew things might erupt I learned.

I encourage you (this means it’s really for me!) to take a 23 day challenge up to Christmas (this is practice for the Woodshack eating challenge), you don’t have to commit to eating better just try to do one “Positive” thing for the next 23 days … Truly Spread the Spirit of Christmas, Smile first, say thank you more, open the door for everyone, choose faith and not fear – Pray Continuously.

MOLESKIN:
Special thanks to Mr Jinky for getting me into F3 (it took persistence, but I am forever grateful) and Abscess the “fake gloomers” that got me hooked on F3 and for coming all the way out to the Dog Pound (my AO home) in the early morning hours.  Only true friends/HIMs do this for their fellow brother.

Also, special thanks for La-Z-Boy for putting on the Q101 a few weeks ago, that was an EH for me to step up to the Q plate.  For those that have not Q’d yet, do it sooner rather then later, you’ll be glad you did.  And don’t worry you won’t remember most of the work-out, you will only remember the great support of F3 HIM!

ANNOUNCEMENTS:
3rd F convergence at the Truck Stop – Saturday at 7AM Workout followed by 3rd F at Two Rivers Church

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.