F3 Knoxville

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

The illusion of luck

THE SCENE: cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Arm circles forward and backwards
  • Cherry pickers
  • Plank paper, rock, scissors

THA-THANG:
Flip a coin, if it is heads run 1 lap around designated track, if it is tails draw a card and do the exercise associated with the card.

  • Diamond = overhead press
  • Spade= goblet squat
  • Club =BBSU with press
  • Heart = we’re not worthy

MARY:
Shoulder stretch, Michael Phelps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rock, paper, scissors, flipping a coin and drawing cards can all be seen a luck. However, luck is just something we tell ourselves when we do not understand the journey or the outcome. In truth, God has ordained out steps, He is with us in our journey and doesn’t leave us no matter the outcome.  Trust in Him, not in the illusion of luck
MOLESKIN:
Psalm 37: 23-24
ANNOUNCEMENTS:

The kraken gave a lesson in time management

THE SCENE: Brisk East Tennessee morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpee’s due to me being late

THA-THANG:

Kraken with stairs

each station starts with 10 and increased by 5 reps once you made the circuit

  • Guard rail rows
  • Calf raises
  • Merkins
  • Big Boys
  • Squats
  • Iron rockets

MARY

played a little game of 21’s – w/5 penalty burpees due to someone not knowing how to count

leg lifts

COUNT-OFF & NAME-O-RAMA
Burnout, Shoelace’s, Rep Sleepy, Grouch, Pennies, Half Day, Streaker, Doppelgänger
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
‭‭Romans‬ ‭12‬:‭12‬ ‭ESV
MOLESKIN:
Quite a lesson in time management
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details. Continue reading

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.

Smiling’s My Favorite

THE SCENE: Glorious.  Mid-50s and the sky was clear along with the lunar eclipse which was awesome.  The grass being wet was not awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC, LBACs x10 IC, SSH x10 IC for Pennies sake, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!
COUNT-OFF & NAME-O-RAMA
Outhouse, Cow Patty, Streaker, Doppelganger, Doctor, Shenanigans, Locker Room, Rep Sleepy, Pennies, Shoelaces, Halfday, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Donate a Christmas Tree for Emerald Youth supported families in Montgomery Village.  Drop off at 4339 Woodlawn Pike, South Knoxville (Woodlawn Christian Church) between 11/28 and 12/2.

Consider a leadership role in the new region – F3 Smokies.  See Smuggler for more details.