F3 Knoxville

Dog Pound Tree Biscuit

  • Welcome: 43 degrees –
  • Warmup:  10 SSH, 10 Windmills, 10 Cherry Pickers
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      1. One Tag: A tree only gets tagged once
      2. Scale = Skip: Skip a burpee if you need to but stay with the pack always.
      3. Tag Turns: Be sure to take turns tagging/slapping a tree
      4. Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      5. No Shrubs: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      6. No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      7. Terrain Caution:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      8. Milestones Celebrations: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • Previous Tree Biscuits:
  • Wrap – up:
    • The Spirit and the Flesh struggle:
      • Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
      • Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
      • Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,

Route 66 classic

THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH

10 4 count merkins

5 cherry pickers
THA-THANG:
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO

MARY:

10 4 count American hammers

leg holds for 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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

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

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Full Circuit Sweat

THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:

Baby Arm Circles in cadence

Side Straddle Hop in cadence

Cherry Pickers in cadence

Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.

Drop coupon at the boats and begin the circuit.

Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.

Station 1 CMU

  • 5 Burpees (each lap)
  • 25 Curls
  • 15 Overhead Press
  • 15 Skull Crushers

Station 2 at the marina entrance

  • 15 Merkins
  • 15 Wide Merkins
  • 15 Diamond Merkins

Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)

Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap

Station 3 at the pavilion

  • 15 Big Boys
  • 20 Crunches
  • 15 Freddy Mercury

Station 4 at the steps

  • 20 Skaters
  • 15 Prayer Squats
  • 20 Lunges

After all 3 laps mosey coupon back to AO

Finished with 2 min plank

 

MARY:
NA
COUNT-OFF & NAME-O-RAMA

  • CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
  • MOLESKIN:Prayers

Easter week beat down

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

quick run, SSH, Merkins, Burpees, Cherry Picker, Arm Circles, stretch

THA-THANG:

Migrating workout from site to site with a goal number of reps, and moving to SSH as we held to move until the entire group was done.

  • 75 Rock curl to press
  • 75 Dips
  • 40 elbow elbow hand hand Merkin Merkin
  • 100 Iron Mikes
  • 100 imperial walkers
  • 75 Dry Docks
  • 25 mtn climber burpee
  • 30 Pull ups
  • 100 ankle taps

MARY:

Stretch

COUNT-OFF & NAME-O-RAMA

15 strong today

CIRCLE OF TRUST/BOM:

The thing we would remember from meeting a truly gospel-humble person is how much they seemed to be totally interested in us. Because the essence of gospel-humility is not thinking more of myself or thinking less of myself, it is thinking of myself less. -cs Lewis

Try to really think about what really bothers us. So much of it is about identity. How do we see ourselves? How do we measure ourselves? Remember that we are all saved by something we didn’t earn, and that should be what defines us.

MOLESKIN:

Prayer requests – ribbeds wife, Covid, davis, jinxy, biscuits dad