F3 Knoxville

Run to the hills

THE SCENE: 50⁰ and rainy. Just enough to cool you off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X10

TEMPO SQUATS X10

TEMPO LUNGES X10 EACH LEG
THA-THANG:
Mosey over to the cross walk of Cedar Street

Muchos Legos X10

Run to the Mtn. View intersection

Bolt 45’s X5

Run back to the bottom of the hill

Rinse and repeat

MARY:
Mosey back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A leader is one who knows the way, goes the way, and shows the way. —John Maxwell
MOLESKIN:
This is something I’ve decided I’m going to work on with the team that I lead. Also, the best thing we can do to get more PAX members out is to continue to lead by example
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Little HIMs that Could

THE SCENE: Clear, calm, and cold (to me).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side-straddle hops, little baby arm circles, mosey to find a nice hill.
THA-THANG:
5 workouts at the bottom of the hill, each increase by 10 reps, with the first being 10.  Do one exerceise, then run the hill.  Then do second exercise and so on.  The group does the exercise together.  Once the first HIM completes the exercise, the whole group stops and all run up hill doing a backwards Indian run (front man peels off and runs to the back).  This didn’t really work as I envisioned so we modified the and paired up.  The rest of the workout was completed with partners.  The exercises were:

  • 10 burpees
  • 20 Bobby Hurley’s
  • 30 Mountain Climbers (4 ct)
  • 40 Iron Mikes (single ct)
  • 50 little baby crunches

MARY:
cherry pickers until 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:

My son got on a kick where he wanted to read the same book every night.  He kept picking a book about leadership (which is odd for a 4 year old..) so I thought I’d share what I’ve learned by reading it every night for 2 weeks.

The little train was carrying all these wonderful things to the good little boys and girls on the other side of the mountain. She puffed along merrily. Then all of a sudden she stopped with a jerk. She simply could not go on another inch. She tried and she tried but her wheels would not turn.

Here comes a shiny new engine said the funny little clown who jumped out of the train. Let us ask him to help us. So all of the dolls and toys cried out together.

A good leader will rally those around him to work in unity.

Please shiny the engine won’t you pull our train over the mountain? Our engine has broken down and the boys and girls on the other side won’t have any toys to play with or good food to eat unless you help us.

A good leader communicates the purpose of a mission. They “why” behind the work.

The little train and all the dolls and toys were very sad. Cheer up cried the little toy clown. The freight engine is not the only one in the world. Here comes another. He looks very old and tired but a train is a little perhaps he can help us.

A good leader is an encourager and should have a constant supply of optimism.

A good leader can recognize potential in others even when they may not recognize it within themselves. Though one engine was old and another small, the clown saw potential in them.

She tugged and pulled and pulled and tugged and slowly, slowly, slowly they started off. The toy clown jumped aboard and all the dolls and the toy animals began to smile and cheer.

The clown was the last to get back on the train. A good leader put others first.

The book is named after the engine that came into the story the last few pages of the book but the clown was there the whole time and who truly led them over the mountain.

MOLESKIN:
Happy to have Moses back!!!  Indian runs aren’t the best up long hills.
ANNOUNCEMENTS:
Check Slack for info on flag hand-off at Bomb Shelter.  Check Slack for info on getting together to watch March Madness.

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chariot Dice Rematch

THE SCENE: it was like 50. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH. 20 merkins. 20 squats. 5 cherry pickers. 10 piano keys. Warm up lap. Run to cumpit. 5s (body builders at the bottom, iron rockets at the top, Bernie up the hill). Run back the the ao
THA-THANG:

8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
5 PAX plus a couple drifters
CIRCLE OF TRUST/BOM:
Keep rolling. In life, we don’t always luck out and often roll poorly or get stuck. But that doesn’t mean we give up. It is important that there are a few things in your life that you keep rolling on because you know you need to in order to keep moving. We did that with our fitness this morning. Will we keep doing it in our fellowship and our faith? What habits do you maintain even when the dice roll poorly for you? One of those things for me is reading the Bible. And had been rolling poorly until just the other day I came to psalm 42 and it really became a breakthrough moment for me.
MOLESKIN:
Read psalm 42 aloud as if a prayer from your own heart.
ANNOUNCEMENTS:
Please pray for the Stanton house. Sickness is bad and trying to make it through. Thanks! Sorry we had to cancel breakfast.

Keepin’ It “100”

THE SCENE: Wet & warm – ~62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – IC x10

Frankensteins – sideline and back

Slow paced butt kicks – sideline and back

Slide & squat to the sideline & walking lunges back

THA-THANG:
Short mosey up to the road & pick up CMUs. Three stations with two workouts at each station. Complete 22 reps of each workout within the station and then run a lap down to the parking lot and back. Move to the next station, rinse and repeat until 100 reps per workout are completed.

  • Station #1 – Merkins / Overhead Press (CMU)
  • Station #2 – LBCs / Curls (CMU)
  • Station #3 – Squats / Rows (CMU)

MARY:
Arm Stretches – 10 second count per arm.

Tempo-squat – x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My inner nerd came out and I spoke briefly about the life of Abraham Lincoln. Honest Abe faced many difficult obstacles throughout his lifetime – grew up extremely poor, suffered from clinical depression, lost multiple children at young ages, lost a U.S. Senate bid to Stephen Douglas in 1858, and many more as president. However, for each specific situation, he fought through the adversity by leaning on his faith, humility, and vulnerability. Every individual in his close circle of trust was aware of his struggles and he was not afraid to communicate his hardships to those closest to him. This is a rare trait that people truly admired about him.

With the past two years being trying times for everyone in their own way, it is important for us to utilize the F3 platform to encourage, support, serve, etc. each other. I challenged everyone to be vulnerable in 2022 and to never be afraid to speak up if there’s anything your fellow PAX can do to help in any way.

MOLESKIN:

None

ANNOUNCEMENTS:

None