F3 Knoxville

Tag: Mayberry

Shoulder Day Saturday

THE SCENE: mid-40s – wet ground but we dodged the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Rockettes x 10 IC
  • Temps Squat x 10 IC
  • 10 Burpees OYO

THA-THANG:

  1. Mosey to one end of the parking lot.
    • Bear Crawl 11’s
      • Dry docks on one end / Peter Parker Merkins on the other end
      • Always face same direction while bear crawling (crawl backward coming back to start)
  2. Mosey to CMU stash
    • CMUs have gone missing….audible!  Battle buddy up for some DORA.
    • Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
      • 200 Squats
      • 200 Merkins
      • 200 Box Cutters
  3. Mosey to paved hill by the playground
    • Backward bear crawl up the hill
    • At top of hill find a spot on the wall
      • 1 minute wall squat x 2 rounds
      • 1 round of single leg wall squat (10 seconds on/off per leg)
    • DORA Calf raises x 200 while battle buddy does 10 pullups on bar
    • Inchworm merkin back down the hill
  4. Mosey back to AO

MARY:

  • Flutter kicks x 20 IC
  • Hello Dolly x 20 IC
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
9 total:  La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman

CIRCLE OF TRUST/BOM:

Have your wife’s back.  My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation.  The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out.  Lesson of the week:  cover your wife’s 6 at all times!

MOLESKIN:
ANNOUNCEMENTS:

  • CSAUP event at Alcoa – February 24th
  • Hardship Hill OCR – May 19th.

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

The Inside Look

THE INSIDE LOOK

Am I conducting my life with 100% integrity, even when no one else sees?

Am I currently loving my wife in a sacrificial way, putting her needs above my own?

What are the idols that exist currently in my life?

Is Jesus really the Lord of my life?

Am I currently submitting to all of the authority in my life (2 Peter 2)?

Do I regularly ask for God’s guidance with regard to my finances?

In what areas of my life am I currently being arrogant?

In what areas of my life am I currently being inauthentic?

Am I currently breathing life into my kids or am I sucking life out of them?

Am I regularly engaging in desperate prayer?

Am I currently honoring my mother and father in every way?

Am I currently honoring my mother in law and father in law in every way?

In what ways am I currently being a hypocrite?

Am I currently connected to the vine?

Am I currently bearing fruit?

Has my pursuit of making money and accumulating things taken over my heart?

Am I fiercely encouraging my kids?

Am I sacrificing anything for the Lord?

If someone asked my kids if their dad had “self control”, what would they say?

The Bible says be COMPLETELY gentle, humble, and patient (Ephesians 4)? How am I doing?

Is there any HINT of immorality, impurity, or greed in me (Ephesians 5)?

Am I ridding myself of ALL malice, deceit, hypocrisy, envy, and slander (1Peter 2)?

Am I engaging in godless chatter (2 Timothy 2)?

Am I treating God like a magic genie?

Am I really loving my wife and kids or am I just meeting my own needs through my relationship with them?

Am I really in the word of God on a daily basis?

Am I currently fighting spiritual battles for each of my children through prayer?

Do I really love and care about the people around me or am I just manipulating them?

Is my identity currently found in my relationship with Christ or in something else?

Am I putting my wife’s needs, wants, feelings, and desires before my own?

Are my food/exercise decisions reflective of my body being the dwelling spot of the Holy Spirit (1 Cor 6)?

Do I really want God’s will to be done, or would I rather force my own will?

What areas of my life are currently not 100% surrendered to Christ?

Do I really believe that Jesus Christ is who he says he is?

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP