F3 Knoxville

stupid tennis

THE SCENE: It was BE-U-T-FUL!  Great day for a birthday Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20, Windmills x10, Cherry Pickers x5, another SSH x5 so Veep didn’t throw up 🙂
THA-THANG:
Doing this thang together!  Mosey over to the duck pond. Running around the pond and stopping at the “corners”
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), mosey over to Alcoa football field

4 corners of football field do not include the back of the end zones
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct), Mosey back to the grinder via troll bridge

MARY:
Circle of Pain, PAX roulette (Grady Corns x20, Diamond Merkins x10 in cadence, Superman variations)
COUNT-OFF & NAME-O-RAMA
Yosemite, Veep, Scoutmaster, Rep Sleepy, Smuggler, RadioShack, Streaker, Webelo (2.0), Halfday, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text.  I was reminded of our humanity and how we all fall short of the glory of God and that our own saving grace is through the blood of Yeshua.  We should remember that we are not perfect either when we want to judge someone for their words or actions.  I am guilty of being quick to judge when I am just as guilty of the same things.  YHWH asks us to be light in this world, not judges.  We should act accordingly.

12 Sides of Mayhem

THE SCENE: Warm, 60’s almost perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

LBAC forward and backwards x 10.

Little of This.

Little of that.
THA-THANG:
We partnered up, and each group received a 12 sided di. While one partner did the workout from the dice, the other alternated between goblet squats and curls. The exercises and destination were determined by fate.

  • Take your block with you, and carry it up the stairs 5 times – 1
  • 10 CMU pull-through merkins at the apex – 2
  • 15 curls for the girls at the troll end of the troll bridge -3
  • 20 Grave diggers at the tennis courts – 4
  • 25 CMU Big Boys at the Playground – 5
  • 30 Overhead press on the Grinder – 6
  • 25 Skullcrushers at the swings – 7
  • 20 American Hammers at the Flags – 8.
  • 15 CMU Step ups (single count) Bench of your choice – 9
  • 10 Blockees at the Apex – 10.
  • 5 Derkins on the CMU, your location of choice – 11
  • Open the box, complete the directions, don’t tell the others – 12.
  • In the box were directions to overhead press x 10 for each stair working up the stairs at the end of the grinder.

MARY:
Tempo Overhead Press x 10.

CMU up flutter kicks x 9.
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:
Reflected on this this quote: “You cannot passively train your children in the way they should go. They will not pick up on the doctrine of God by instinct. Be more than their caretaker. Be their teacher.” ~ Matt Chandler and Adam Griffin in “Family Discipleship.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thunderstruck and 7’s on Butterbilly Hill

THE SCENE: Pleasant but humidity started creeping in this week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherrypickers, Thunderstruck Burpees
THA-THANG:
Grab the CMUs and head for Butterbillly Hill. 7’s once we got there,Big boys at the bottom and blockies at the top

MARY:
We ran out of time for another round of thunderstruck so it was ab work via pax roulette
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

shared this Tim Keller quote: To the degree you truly behold
gaze at, grasp, relish, internalize, rejoice in – the Gospel, to that degree the fears of your life will be undermined.

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

Agility Cone Roulette

THE SCENE: A nice cool morning. Low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 20 Merkins, 20 Squats, some little warmup stuff on the run to Crumpet

THA-THANG:
At crumpet, we did a set of 8s. Burpees at the bottom, Big Boys at the top. For my 8th wedding anniversary!

Back at the little field next to the pavilion, we had a bunch of agility cones set up. One person would call out an exercise for everyone to do while they ran the cones. They come back and slap the walking path. Everyone runs to the last cone and back. The next person calls out a new exercise and the process repeats.

MARY:
Lot’s of folks called for ab exercises during the beatdown, so we just went to time.

COUNT-OFF & NAME-O-RAMA
4 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:
Taking Relationships for “Granted” vs. “Cherishing” our Relationships.

In our relationships, we take a lot of things for “granted”. Meaning, we assume, intentionally or unintentionally, that something is just due to us or it has to be because it’s our right or something. Relationships cannot be taken for granted. We are not owed a given relationship. We have to work on them and for them.

Instead, we ought to “cherish” our relationships. A good definition of cherish is to “care for” and “protect” someone lovingly. Cherishing starts with giving a rip. You have to care for someone in order to cherish, so you have to care. Ask what is going on with them and listen. Figure out what is important and meaningful for that person. Then we have to protect. Often we do the opposite and are the greatest accusers of the people closest to us. And I’m the worst example of this, finding fault in whatever is rubbing me the wrong way in a given moment. Instead, I need to put the other first and desire to protect them.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Likely a Breakfast at Drifter’s at the end of the month or beginning of next.

99 problems

THE SCENE: 69 or so .
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:

SSH , merkins , squats
THA-THANG:
99 Problems

perform each exercise in order . 99 reps each. Must finish all reps before moving on to the next. Between exercises , run the Apex loop

  • Star jacks
  • T merkins
  • Bb sit ups
  • Froggie squats
  • CMU curls
  • overhead presses
  • bent over rows

MARY:
Flutter kicks , CMU presses
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
I turned 50 this day . I have 99 problems but turning 50 won’t be one!
MOLESKIN:
Quotes about being old ;

Being 50 looks good …..if you are 60

Age is an issue of mind over matter. If you don’t mind , it doesn’t matter
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.