Natty – Page 42 – F3 Knoxville

Choose Your Hard

July 24, 2021 Natty

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8). Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips). Plank or Al Gore after finish each 2 laps to wait for PAX,

Merkins
Absolutions
BBS

Start at End Zone- 25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u. Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)

Pickin’, Sprintin’, Squatin’ & Grinnin’

July 14, 2021 Stitch

THE SCENE: 70 degrees, 95% humidity, Nice Breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats

THA-THANG:

Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

Merkins
Sumo Squats
Burpees
Lunges
Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)
Bent over rows

MARY:
Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters

COUNT-OFF & NAME-O-RAMA
21 PAX. FNG–>CPR
CIRCLE OF TRUST/BOM:

Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

11 That’s the magic #

July 8, 2021 Natty

THE SCENE: Warm, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 11, Windmills IC x 11, Cherry Pickers x 11 IC, MKN say “Hi’s” IC x 11, Side Lunges- Stretch IC x 11, SQT Reach throughs IC x 11
THA-THANG:
Mosey to far end of school side wall

7 men upside down against the wall, count off to 11 one at a time, then repeato doing wall SQTS
Mosey toward track on bunny hill, 11’s doing Burpees and MKNs, bear crawl down hill, walk back up
Run reverse around track to far end zone for 11’s- BBS (in EZ) & Bobby Hurley’s at the 11 yd. line (broad jump from EZ to 11 yd line)
Mosey to planters climbing a big gravel hill OTW
11’s at planters: Box jumps and Dips

MARY: Supermans IC x 11, Flutters IC x 22, Gas Pumps IC x 11, Bruce Lees IC x 11, Crab Reachers IC till time
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, A-Rod, Fast n Easy, Simmons, Sparkles, Natty
CIRCLE OF TRUST/BOM:
Get out of your comfort zone, prayers for Fast’s sister after her house fire, praises for Kara and her recovery, Spellcheck’s wife
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP moved to August

Split BURPH & Rockpile Visit

June 29, 2021 Hamm

THE SCENE: Warm but not too hot for June
F3 WELCOME & DISCLAIMER

Completed.

WARM-O-RAMA:
SSH, LBAC, Cherry Pickers, A little bit of this & that.
THA-THANG:
We split a BURPH by getting into teams of two: 100 Burpees, 200 Merkins, 300 Air Squats, Two miles of running. So, while one partner ran around the track 1/4 mile, the other partner commenced the exercised until 2 miles worth of running was accomplished and all the exercises were complete

We then went and did 11’s at the planters (Step Ups & Dips)

Then we moseyed to the rock pile and found a decent size rock and a big rock too and did 3 sets as follows:

25 Curl to Overhead, 25 Rows, 25 Tricep Extensions, 50 Chest Press with the Big Rock

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
We had Hamm on Q with Gepetto, Herbie, and Natty in attendance.
CIRCLE OF TRUST/BOM:
We prayed for our brothers and families.
MOLESKIN:
I want to see if the BURPH can be done individually in the allotted time period. This was a test to see how long it might take. We were done with the Warm Up and BURPH 30 minutes in.

ANNOUNCEMENTS:
IDK

Remembering 6.6.1944

June 7, 2021 Herbie

THE SCENE: Mist, 60°F, Feels like 62°F, Humidity 100%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC
LBAC x15 IC Forward & Backward
Little of this, Little of that
Tempo Squats x15
Some of these, some of those
Cherry pickers Slow x5

THA-THANG:

6.6.1944

6 laps around the parking lot
6 8-count body builders
9 Rounds, 9 exercises, 24x reps (=1944)
- Burpees
- BBS
- Merkins
- Lunges (2 count – left leg, right leg = 1)
- American Hammers (2 count – left side, right side =1)
- Squats
- Flutter Kicks (2 count – left leg, right leg = 1)
- SSH
- Shoulder taps

MARY:
— no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On June 6, 1944, American troops started the assault on Omaha and Utah beaches. As A-Rod had stated on Thursday, many of the men were between the ages of 17-19. These were young men who were not conscripted, drafted, or forced to be there; they volunteered. Nothing about the situation was easy, but they chose to do the hard thing. Those that survived the landing were surrounded by their fallen brothers-in-arms. I can only imagine the thoughts going through their heads. Thoughts of not surviving the day or ever returning home. They could have given up right there and waited for the inevitable to come, but they chose to do the hard thing. They moved forward.

We have it pretty easy today. We don’t face life and death choices like these boys did. But we can still make the hard choices. Get up and go to a workout that will be brutal. Stand up for our families and our choices. Stand up for our communities. Strive to do what is right throughout the day.
MOLESKIN:

ANNOUNCEMENTS: