F3 Knoxville

Tag: Mr Rogers

strong and courageous

THE SCENE: 62 Degrees and quiet at the park
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(10) Side Straddle Hops (IC)
(5) Stretching Inch Worm Merkins (OYO)
(5) Tempo Pulse Squat (IC)
(3) Around the World Merkins (OYO)
(5) Groiners (IC)
THA-THANG:

Pax begin with (20) Groiners and run to the next cone

*Roll the Dice*

  • If Even number:
    • Complete (10) Dimond, Regular, and Wide Merkins
    • Continue to next cone on track
  • If Odd Number:
    • Complete (15) V-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track

If Even Number was Rolled and after you completed the merkins run to the next cone:

  • Burpee Broad Jump to next cone
  • (20) BBS – Run to next cone

*Roll the Dice*

  • Even number
    • Complete (20) Feet on fence decline merkins
    • Continue on track
  • Odd
    • Complete (20) WWII Sit-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track
  • If Even Number was Rolled and after you completed the Decline Merkins run to the next cone:
  • (5) Around the world merkins – Run to next cone
  • Start Over and Continue for Time

MARY:
30 Sec Plank
COUNT-OFF & NAME-O-RAMA
4 Men Put in the Work this Morning with a Special Appearance Mr. Rogers just walking through the neighborhood.
CIRCLE OF TRUST/BOM:
Many people think that prosperity and success come from having power, influential personal contacts, and a relentless desire to get ahead. But the strategy for gaining prosperity that God taught Joshua goes against such criteria. He said that to succeed Joshua must (1) be strong and courageous because the task ahead would not be easy, (2) obey God’s law, and (3) constantly read and study the book of the law – God’s Word. To be successful, follow God’s words to Joshua. You may not succeed by the world’s standards, but you will be a success in God’s eyes – and his opinion is most important.
MOLESKIN:
Joshua 1:5-9 No one will be able to stand against you all the days of your life. As i was with Moses, so i will be with you; i will never leave you nor forsake you. Be strong and courageous, because you will lead these people to inherit the land i swore to their ancestors to give them. Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go. Keep this book of the law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have i not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

ANNOUNCEMENTS:

Dice roll

THE SCENE: Someone ordered extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1/2 mile mosey
THA-THANG:

Partner up. There were two stations, and each partner took turns on the stations. The first was a run from the baseball field to the pavilion and then 15 Merkins. Station 2 started with a dice roll to determine the movement. Exercise then performed from home plate to the outfield grass, 15 big boy sit ups were performed, then repeat the exercise on the way back

  • 1: Bear crawl down, crawl bear back
  • 2: Murder bunny down, resurrection bunny back
  • 3: Walking lunge with CMU
  • 4: Rifle carry
  • 5: Farmer carry
  • 6:inch worm (audibled to stopping at the base for this due to it taking longer)

Whichever partner finished first does burpees until their partner is done and then they switch. repeat as necessary

MARY:
Pax roulette abs
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:
As adult men, having an opportunity to grow and develop fellowship is hard to find. That’s part of why I love F3. The help I received during hardship hill from the Pax made me appreciate this even more
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Simple Tennis Court Shuffle

THE SCENE: Mid 60s and it didn’t dump any rain on us!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, plank, side plank both sides, 10 merkins, plank, side plank both sides, 15 merkins, plank, side plank both sides, 20 merkins, then a warm-up lap around the parking lot
THA-THANG:
Bring a CMU to the tennis courts and leave it in one corner. 4 movements (one for each corner) with different ways to travers the sides. About 15 min per round

Round 1

  • Alpo at cmu corner
  • Sissy squats (modify if you have bad knees)
  • V ups
  • Merkins
  • Bear crawl short sides
  • Side shuffle long sides

Round 2

  • Overhead press at cmu
  • Monkey humpers (single count)
  • Big boy sit-ups
  • Dry Docks
  • Crab walk short sides
  • Karaoke long sides (also known as grape vine)

MARY:
20 flutter kicks, 20 hello dolly, ww2 cash out
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
From the song “Messiah” by Beautiful Eulogy

I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Whatever it is that gives that feeling that we can’t live without
The joys we try to get that only God can give we highly doubt
What allures and arouses the heart we can’t figure out
But it’s the quickest way to account for what we prize and are most proud about
These “gods” make promises but always lie to us
The kind of lies that says they’ll keep us safe and satisfy us
We blame the lies outside of us
But it’s the lie that lies inside that captures the depth of desires and false messiahs
We seek pleasure in anything, we overestimate everything
Endlessly trusting in empty entities
Secretly searching for anything in moments of blessing
While exiting edicts of Eden over our ecstasy
When a good God gives good gifts we generally tend to twist the list
And take the list of good gifts that God tends to give and make general “gods” out of gifts
I suppose what exposes the worship in most of us
Is a close look at most of our thoughts, fears, and emotions
No matter what I do
I can’t ever make it last
I just repeat my past
I’m so broken
So much I thought I knew
All the things that I pursued
I’m worse off than before
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
The saddest fact is that I search for satisfaction
As if I lack it when in fact I lack nothing
That’s the reason for my lackluster prayer life
And my lust for distractions, it’s so easy to see in hindsight
I must confess it’s the mess I acknowledge when I’m
Stalling on my responsibilities and don’t apologize, but make excuses
Like my physical exhaustion is a license for narcissism
And speaking recklessly without caution
I often wonder, why I’m so awkward in conversations
Wishing I could switch places, envious of others
But my envy is a reflex of my ignorance
‘Cause I don’t know the details of their daily existence
I just assume the weight I carry is the heaviest
But I’ve never been a heavweight
My legs get heavy when I wait
Hope deferred so I prefer the immediate
And exchange the true God for what seems more expedient
It’s meaningless
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Help us not be haste when it comes to temporal blessings
And always see them for what they’re actually meant to be
A mere extension of Your love and kindness
Extended to an undeserved humanity
Help us not see greater value in the gifts You give
And not become distracted from their intended desires
May we regard the world and all that is in it
As nothing compared to the satisfaction of knowing
Our Messiah

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Mountain

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 10, Windmills 10, LBAC’s 10 Fwd & Bwd, SSH’s 15
THA-THANG:
Short Run to Burpee Ladder on the Church Lawn

  • Run to solo cup 1 and return to 0 (1 Burpees), run to solo cup 2 & return to 0 (2 Burpees)
  • 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6  (131 Total) 🙁

MARY:
25 Flutter Kicks, 10 Jackknife Crunches, 15 Mtn Climbers, 10 4ct Pickle Pounders, 15 Flutter Kicks, LBC’s for time
COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, Scout Master, Webelo, Mr. Rogers

CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius
Read more at https://www.brainyquote.com/authors/marcus-aurelius-quotes

Hardship Hill Prep

THE SCENE: Low 60’s. Toad came hopping in late & Mr. Rogers appeared from the Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Windmills x10

Tempo Merkins x10

  • warmup Mosey

THA-THANG:

one partner takes the warm up mosey while the other completes the circuit. Pickup where you left off upon return.

X10 Merkins

X20 V Ups

X30 Chest Press

X40 Step Ups

X20 Dips

Murder King to 2nd concrete line & back

MARY:
PAX Roulette
COUNT-OFF & NAME-O-RAMA
5 PAX made it out

CIRCLE OF TRUST/BOM:

Who Am I Becoming By What I’m Doing?—Jon Tyson

Sometimes a great question is all you need.

After all, you become what you repeatedly do. If you don’t like what you’re becoming, change what you’re doing.

ANNOUNCEMENTS:
Hardship Hill Saturday