F3 Knoxville

Tag: Mouthwash

EMOM Friday

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

windmills

rockettes

little baby arm circles

this and that

THA-THANG:

mosey to the pavilion

EMOM round one – ten sets

  • 5 squats
  • 10 dips
  • 5 decline merkins

mosey to the field

EMOM round 2

  • 10 x 100M sprint

we moseyed around the track between rounds 5 and 6 and between rounds 8 and 9 for some recovery

MARY:
Warm down lap

20 big boys

20 flutter kicks (4 ct)

peter Parker tease
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“”If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother.”
‭‭Matthew‬ ‭18:15‬ ‭ESV‬‬
https://bible.com/bible/59/mat.18.15.ESV

ANNOUNCEMENTS:
Shamrock flag passing Wednesday after next

CSAUP May 6 at Haw Ridge

Balls are Balls are balls

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

  • Hello Dollys
  • LBC’s
  • Monkey Humpers

 

  • Mosey over to the rock pile
    • 21 Curls
    • 20 goblet squats
    • 20 OHP
    • 20 Triceps extensions
      • 2 times
  • Mosey to the Dock
    • All of us on the Dock
    • 20 Calf Raises
  • Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
  • Mosey to the bathhouse
  • 11’s
    • pull up and mosey to the splash pad and 10 Box jumps
  • Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

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:
Matthew 19:3-6

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Spy Wednesday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 79% 62 ℉ 5.5 mi/h S

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs,  10 Imperial Storm Troopers, 10 Rockettes, 10F/10B Tie-Fighters, 3 Cherry Pickers.

THA-THANG:

Mosey .25 miles (basically to restrooms).

Rep counts of 10-9-8-7-6-5-4-3-2-1 for each of these three exercises. So, 10 of each then BBS, then 9 of each 10 BBS, 8 of each 10 BBS, to 1 of each.
Burpees
Jump squats
Merkins
10 BBS between each round.
Recover if PAX mumble chatter begins to indicate lack of ability to continue.

Fellowship Mosey to parking area near Smoke House (CMUs).

14 Hindu Squats, 1 Merkin
13 Hindu Squats, 2 Merkins
12 Hindu Squats, 3 Merkins
…continue this pattern until…
2 Hindu Squats, 13 Merkins
1 Hindu Squats, 14 Merkins
Recover after rabbits finish.

Go and grab CMU. Only one and circle up.

10 CPRs in cadence. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 4 rounds in.

Mosey back to AO
MARY:
15 Flutter Kicks and Recover
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:

It’s Holy Wednesday (Spy Wednesday). Traditionally thought of as the day that Judas worked out his deal to hand Jesus over to authorities. For 3 years Judas had been with Jesus. But Judas wanted something different than what Jesus was giving. Judas received 30 silver pieces for betraying Jesus. Have you kept your faith? To what degree? If the price were right, would you betray Jesus and deny him?

 

MOLESKIN:
For Ribbed’s M and the continued healing of her hands. For Choir Boy and the decisions/opportunities he’s facing. For Will a student with Stripped was while he was in Student Ministry, who is staring down a 12-14 hour surgery tomorrow. For all of our F3 brothers battling injuries. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
Flag handover Friday 4/15 at The Equalizer.

Q2– Pre-Easter at the Equalizer

THE SCENE: 51 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Tempo squats *10

THA-THANG:

 Mosey to Bermuda Triangle—

Lunges between wide Merkins, Carolina dry docks, Merkins 20, 15, 10

 Mosey a lap

Shoulder taps and hanging v ups. 11s

Rows, Overhead press, curls with a rock *20

10 squats with a rock

Mosey a lap

5 pull ups

Mosey a lap

MARY:

Imperial walkers 4*20

Squats *10

Mountain Climbers *15

Sumo squats *10

Flutter kicks 4*10

LBCs 4*10

Star gazers/stretch 1  min

COUNT-OFF & NAME-O-RAMA
11 fine gentlemen

CIRCLE OF TRUST/BOM:
With Easter upcoming where we celebrate life, death, and resurrection of Jesus Christ, we naturally ask: Who is Jesus?  What is He like?

He is never “too cool” for anyone.  He approached lepers. He played with children.  He talked with Samaritan women. He showed compassion to tax collectors, beggars, thieves, and widows. He noticed people that were mourning, sick, frightened, and having financial troubles. He saw people as they were, loved them, and also saw what they could become. He stood up for outcasts, for the publicly shamed.

Yet with His radical inclusivity He never condoned unrighteousness, even a little. He taught hard truths, truths that are still hard—both to swallow and to live.  He taught “except ye shall keep my commandments . . . ye shall in no case enter into the kingdom of heaven.”  He taught that not only should we not kill, we shouldn’t be angry with or say unkind things to or about each other, and instead actively work to reconcile our differences.  He taught we should actively try to keep our thoughts morally clean, not just have chaste and virtuous behavior. He taught that when we do something good, we should try to do it privately and not seek praise for our good actions.

The great news of Easter is that if you feel you have a ways to go to meet these divine expectations, Jesus really did die and really does live again, and because of Him we can receive all the help we need to close that gap.  What a reason to celebrate!