F3 Knoxville

Tag: Nailed It

Chariot Dice – Zelda Edition

THE SCENE: a comfy 58 with clear skys
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
THA-THANG:
8 stations set up in an ovel. This is the chariot track. Each charioteer gets 2 dice to represent their two horses. Roll the dice and do that number of reps. Only advance to the next square when you roll doubles. When you roll doubles, do double the number of reps shown, gallop to the pull-up bars, do 5 pull-ups, gallop back and star rolling for the next exorcise. Use this album to set the zelda adventure quest vibes https://open.spotify.com/album/1k2WWlWmP2bCDNQhsN8ofh?si=XgTCxbj2SfGY8qNChSlZuA&utm_source=copy-link

Stations were

  • Box jumps
  • Good mornings
  • Flutter kicks
  • Mekins
  • Lunges
  • BBS
  • Bench Walkers
  • Squats

MARY:
20 Sword slash sit-ups
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Read the verse below about God’s sovereignty. I would think if I really believed God is sovereign, I wouldn’t worry so much. And I also think I would find more assurance and comfort in following Christ’s example and become a servant of those around me.
MOLESKIN:
Who does majesty, glory, and power belong to?
Who is righteous in all His ways and never wrong?
Who is God? Sovereign
Who is awesome?
Who do all men depend on for life and breath?
The author of life and death
The often overlooked but still He’s all-seeing, all-knowing
Holding all creation in its place, the God of wrath and grace
The one who could crush every idol man would rather chase
And leads men to the narrow gate, through these crooked paths we navigate
This world exists cause You’ve commanded it
So is Your hand in it?
Or have you handed it over to man and turned away and abandoned it?
Did you try your best and then left man to handle the rest?
Will your plans find success or should we second guess
When world leaders are deceivers, eager to puff their chests?
Is life a game of chess? Do you have these kings in check?
With so much evil how can we believe you’re good?
But I finally understood when I saw that man nailed to wood
ANNOUNCEMENTS:
Would like to play two hand touch football on the 24th if we can get enough people to commit to coming to the beatdown. Maybe bring the young men out too?

A Sweet Murder Mystery Chicken Finger Workout

THE SCENE: Low 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10.

LBAC X 10 (forwards and backwards)

Cherry pickers x 8
THA-THANG:
Staying on the grinder, we have 5 stations with a set amount of reps. Overhead carry to each station, then do increasing laps in a lengthened seabiscuit type work out.

  • Curls x 20.
  • Skullcrushers x 20.
  • Thrusters x 20.
  • BBS with a CMU hammer type twist x 20.
  • Goblet squat x 20.
  • Run a lap.

MARY:
Overhead press and curls for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I saw a video online of a bullrider at a rodeo. Not long after he was out of the chute, the bull pitched forward and the bullrider slapped his head on the horns and was knocked off and unconscious. The clowns tried to keep the bull distracted for a while, but once it turned to go back to the defenseless rider, a man ran out layed down on the bullrider, and hugged him to protect him from further harm. As I researched further, I learned that the man that protected the bullrider was the guy’s father. That is biblical, sacrificial, F3 manly type love. It was a love that would willingly put itself in harm’s way for the defense of another. I used that illustration in my Sunday sermon. Earlier this week, I had one of those moments where I completely blew it with my son. I got super-frustrated, and lost my cool, and did all the things a Dad shouldn’t do. Once I had calmed down and realized how stupid I was being, I was just sitting in a recliner holding my boy. A thought occurred to me in that moment. Instead of being the dad that protected that boy from the bull, when I let my anger go, I became the bull that tried to stomp my son. Realizing this, I just was reminded of Ephesians 6:4, “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer T’s

THE SCENE: Nice. Darker Mornings.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • LBAC x 10 in cadence (repeat the other way)
  • Turkish Get Ups – Practicing the movement
  • Trotting to the workout cones and back.

THA-THANG:
Killer T’s – like Killer B’s but with T’s. Pretty Obvious

  • Tony Hawk Burpees x 10
  • Trot to the next cone
  • Thrusters with CMU x 15
  • Trot to next cone
  • T-Merkins x 20
  • Trot to the Tip (Apex) and back to first cone
  • Repeat

MARY:

  • Flutter Kicks
  • LBCs
  • Arm Stretches
  • Squats

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Glory – Assigned Weight and Significance

“It would seem that Our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.” – CS Lewis

MOLESKIN:

ANNOUNCEMENTS:

11s on Mt. Crumpet

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins. Weighted Sally squats
THA-THANG:
Mosey you Crumpet with your CMU  for 11s with weighted squats at the bottom and Merlin’s at the top. Run a loop around the pond after 2 sets

MARY:
One more round with Sally
COUNT-OFF & NAME-O-RAMA
6 HIMs got better!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
You have two choices today, focus on lack and limitation or focus on abundance and action. The former costs your mood and momentum and the latter costs you nothing but helps you gain everything. Choose wisely.
ANNOUNCEMENTS:
Beer mile coming up at Moses’!

No Running

THE SCENE: 70’s hot and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles, and windmills
THANG

  • Partner up and grab 3 CMUs
  • 1 person Farmers carry 2 CMUs to end of the court and do 10 dips using the blocks and head back.
  • While that is happening the other partner will do 100 of Overhead Presses, curls, CMU squats, and bent over rows.
  • Rinse
  • And Repeat

MARY:
5 minutes of dealers choice.
COUNT-OFF & NAME-O-RAMA
8 HIMS got better
CIRCLE OF TRUST/BOM:
All leaders need to listen.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.