F3 Knoxville

Tag: Mouthwash

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THE SCENE: Full moon, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Windmills (4ct IC) x10
Baby arm circles (4ct IC) x10 and reverse
Tempo squat (4ct IC) x10
5 Navy seal burpees

Mosey to flag pole

THA-THANG:
(Where in the world is Doubtfire?)
America
25 merkins

Run to tennis courts
Russia
50 (4ct) Russian twists

Run to round basketball court
India
10 Hindu/Judo push ups

Run to splash pad
Bulgaria
10 each leg Bulgarian split squats

Run long cut to boat docs
Romania
Grab Coupon
20 (4ct down) Romanian dead lift

Run back to flagpole
America
10 Navy Seal Burpees

Repeat until we find Doubtfire or 6:05

MARY:
Abs until 6:15

Flutter kicks
Alt dead bugs
Plank (30 sec on/10 sec off)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18:12-13
What do you think? If a man has a hundred sheep, and one of them has gone astray, does he not leave the ninety-nine on the mountains and go in search of the one that went astray? And if he finds it, truly, I say to you, he rejoices over it more than over the ninety-nine that never went astray.

Be appreciative of those who stick around you. I’m not saying the one that goes astray isn’t worth going after, but to understand what grounds you is important. I’ve heard this from another Q, but I feel that it is fitting. I am not original, I am a by-product of the people I surround myself with.

When you leave today, let someone who grounds you know they are appreciated.
MOLESKIN:
Welcome FNG Air Ball
ANNOUNCEMENTS:

11s for Days

THE SCENE: Toasty Warm, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Baby Arm Circles IC | Tempo Squats IC

THA-THANG:

Simple Q today: a pair of 11s.

  • 10 Merkins at top. | 1 Squat Jump at splash pad.
  • 10 BBS at crosswalk | 1 Dip at splash pad

MARY:

  • Pickle Pounders | LBCs IC
  • Flutter Kicks IC | Freddie Mercurys IC
  • Hello Dolly IC | Peter Parker

STRETCHES:

  • Butterfly | Hamstring 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

ISI. Two questions: Who is sharpening you? Who are you sharpening? If you don’t have an answer to one of those, it’s time to be more intentional about relationships.

MOLESKIN & ANNOUNCEMENTS:

Show up Monday for a Choir Boy birthday Q

Lukewarm

THE SCENE: Equalizer It was warm but a little cooler than it has been. The tennis courts would like a hot stone treatment
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins and such
THA-THANG:
Hit the track. At each cone do exercise listed Qty 20 on first lap, then subtract 5 each lap. Exercises are:

  • Pull ups
  • Squat jumps
  • merkins

detour into tennis court. Do bear crawl from gate to gate. Then get back on track

  • Lunges Each leg
  • Dry docks
  • imperial walkers
  • dips

mosey to tennis court for some suicides with Merkins. Nine lines.

MARY:

We circled up on the tennis courts for some dealers choice at work including marine Burpee’s, flutter kicks, hello dollies, etc.

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:

Get out your hot plate people.

Lukewarm

I’m going to describe some people….

  • Attend church fairly regularly. It is what is expected of them, what they believe “good Christians” do, so they go.
  • Give money to charity and to the church… as long as it doesn’t impinge on their standard of living. If they have a little extra and it is easy and safe to give, they do so.
  • Desire to fit in both at church and outside of church; they care more about what people think of their actions than what God thinks of their hearts and lives.
  • Don’t really want to be saved from their sin; they want only to be saved from the penalty of their sin.
  • Are moved by stories about people who do radical things for Christ, yet they do not act. Lukewarm people call “radical” what Jesus expected of all His followers.
  • Rarely share their faith with their neighbors, coworkers, or friends. They do not want to be rejected, nor do they want to make people uncomfortable by talking about private issues like religion.
  • Gauge their morality or “goodness” by comparing themselves to the secular world. They feel satisfied that they are nowhere as horrible as the guy down the street.
  • Say they love Jesus, and He is a part of their lives. But only a part. They give Him a section of their time, money, thoughts, but He isn’t allowed to control their lives.
  • Love God, but they do not love Him with all their heart, soul, and strength.
  • Love others but do not seek to love others as much as they love themselves.

* How many of these “lukewarm traits” resonated with how you’re living your own life?

i know a few of those hit me in the mouth. I am Lukewarm a lot of the time.
jesus said:

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth.”
‭‭Revelation‬ ‭3:15-16‬

so, let’s get out our hot plates and warm up our faith, our actions and our spirit

MOLESKIN:

ANNOUNCEMENTS:
Mend house clothing drive

Goat Yoga minus the goats

THE SCENE: 74 degrees, humid enough to make Snitch sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (4ct) x5

Baby arm circle’s (4ct) x10 and reverse

SSH (4ct) x20

Mosey to Carl Cowan sign

THA-THANG:

10 T push ups

10 ultimate squats (Narrow, normal, sumo = 1)

10 (4ct) Freddie Mercury’s

Run a lap on sidewalk

+Repeat for a total of 4 times

MARY:
Around the world ab workout

30 (4ct) Flutter Kicks IC

20 side crunches

15 (4ct) shoulder taps IC

20 (4ct) Hello Dollys IC

30 (4ct) American Hammers IC

10 BBS

 

~15 minutes of Dudes stretching with Dudes (aka Yoga)

bent over Hamstring stretch

Cat/Cow

neck stretch

child pose

shoulder stretch

hip flexor stretch

pigeon pose

seated hamstring stretch and straddled hamstring stretch

butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

With everything going on with the Pandemic, be sure to check in on people and make sure they are doing well.

When you are visiting family and friends, try to avoid the “How is work going?” and ask “Are you happy?”

The happiest of people don’t have the best of everything, they make the best of everything.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow 7/18/20 at the dogpound at 6:30am

Climbing down the ladder

THE SCENE: humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x12 (it was a little early to think this hard), cherry-picker x5, Rockettes x10, BAC x10 both ways, tempo squats x10.

THA-THANG:
Mosey to splashpad.

Do all ten exercises, take a lap around the parking lot, drop the top one and repeat.  We took an intermission half way thru and took a lap around the track together.

  • 10 — Burpees
  • 9 — Squat jumps
  • 8 — Lunges (each leg)
  • 7 — Diamond merkins
  • 6 — CDD
  • 5 — Monkey-humpers (4 ct)
  • 4 — Captain Thors (starting at 1 and progressing up to 4….so technically 10 captain Thors..oops)
  • 3 — Ultimate merkins
  • 2 — Box Jumps
  • 1 — Decline merkin

MARY:
1 Captain Thor just to mess with them, Flutter-kicks x 20 (4-ct), Freddie Mercury x15 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s a great time to know the Lord.  So much in our culture is shifting.  Apart from being anchored in knowing God, we are like shifting sand driven by the waves all around us.  Anchor your souls in the knowledge of God.  What a great time to go back and study some basic theology (study of God) about the attributes of God — He is unchangeable, holy, wise, good, loving, sovereign.  To know God leads to trusting God and finding an anchor for our souls.  Spend some time in the Bible, a good theology book, or grab another man and study God together.