F3 Knoxville

Tag: Rainbow

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR

Alligator Crawls?

THE SCENE
33 and breezy

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Dive Bombers x15 IC
Tempo Squats 4ct x15 IC
Line up on curb
Balboas 4ct x15 IC
85% to other curb and back
Merkins  x15 IC
Balboas 4ct x15 IC
85% to other curb and back
BAC Fwd 4ct x10 IC
BAC Bkwd 4ct x10 IC
Overhead Claps 4ct x10 IC
Balboas 4ct x15 IC
85% to other curb and back

Line up to mosey to adjacent parking lots.

 

BRCLs
Everyone starts at the orange cones and performs the following exercises.  Start at 6 reps for each exercise and each round add 2 reps until you get to 12, then come back down to 6 subtracting 2 reps each time.

Exercises and travel method to each cone:

  • Start: Burpee Broad Jumps to first yellow cone
  • Cone 1: Narrow Squats then run to 2nd cone
  • Cone 2: 4ct Mountain Climbers then alligator crawl to 3rd cone
  • Cone 3: Ranger Merkins then lunge to 4th cone
  • Cone 4: Iron Mikes then run around the parking lot to the start

Run around parking lot back to start

Mosey to Baby Hill

 

Hill Dock Squats
Start at the base of Baby Hill.
At the bottom of hill do x10 Dry Docks.
Run to the top of the hill.
At the top of hill do x10 Jump Squats.

Rinse and repeat x3

Mosey to SP and circle up.

 

MARY
Flutter kicks 4ct x25 IC
American Hammers 4ct x20 IC
Flutter kicks 4ct x20 IC
American Hammers 4ct x20 IC
ATMs

 

COT
Number off and Name-O-Rama – 22 PAX

 

BOM
Matthew 5:43-48
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same?  And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect.”

The word “perfect” doesn’t mean without error, it means mature.  Our lives are to be marked by daily growth.  Sometimes it will be slow and slight, sometimes large and loud, but either way we should be seeking to grow physically, mentally, relationally, and spiritually everyday.

The growth point in this passage is love, specifically loving those who don’t love us.  It’s easy to love those we like, but what we are called to as HIMs is to even love those who stand against us.  This does NOT mean we let people trample over us or take us off mission.  It means we relate in a way that is void of hate or anger.  How we live and relate is what sets us apart.  We live on mission for a purpose.

This week you will face “enemies.”  Some you will know personally, some you won’t.  Brothers, choose love!  I will warn you now, you can’t do it in your own strength.  The good news is you don’t have to.  When faced with a difficult situation, seek help from above.  Pray that God would grant you the love for others that he has for you.

 

Submitted by Cap’n Crunch

Around We Go

THE SCENE: Clear and cold, around 34 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hit the baseline 10 SSH on 4CT mosey to other end of lot repeat SSH and mosey back

baseline 8 windmill on 4ct mosey to other end of lot repeat windmill and mosey back

baseline 10 tempo merkin mosey to other end of lot repeat merkins, michael phelps and mosey to station 1

THA-THANG:

5 Station Loop

Station 1-CMU Corner (20 Curls and 20 Overhead Press)

Mosey to bottom of little hill, Bernie up, left on Dragon Tail half way down Station 2 (10 burpees)

Mosey to Station 3 at crosswalk (20 Squats/15 4ct Mtn Climbers)

Mosey to Playground for Station 4  (10 Step ups and 20 BB’s)

Mosey to Station 5 (20 rows/20 Dips)

Rinse and repeat. Goal was getting in 3 loops

 

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
3 HIM’S in the gloom this morning Hands(Respect), Dinger, and Rainbow
CIRCLE OF TRUST/BOM:
Patience and waiting on God to work.  We as a society have lost the capacity to wait for anything.  Challenge of allowing God to work in our lives and work his plan.  Letting his will for us be our desire and having the faith to let that work out on his time, not ours.
MOLESKIN:

ANNOUNCEMENTS:

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

​MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit

F3niversary

THE SCENE: Wet, but not raining.  Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship.  Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS: