F3 Knoxville

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

Gift of desperation

THE SCENE: clear cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack’s × 10
  • Baby arm circled
  • Cherry pickers

THA-THANG:
On a track, one pax run counter clockwise with a weight pack. The other paxs run clockwise,  when the pax with the pack passed the others, he calls out an exercise for 20 reps.  When the pax with the pack gets back to the start, they drop the pack and the next person to pass it, picks it up and runs counter clockwise calling out exercises as they pass others. Continue until recover.

MARY:

  • Wheel of pain
  • Wheel of merkins
  • Flutter kicks
  • Lbc for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is a good and gracious Father. He provides for us and shows us grace and forgiveness.  God will also allow pursue when we stray from Him. However, if we are stubborn, He will allow us to walk away leading to a place of hardship. But God’s love is unconditional and He will always meet us in our desperation.
MOLESKIN:

ANNOUNCEMENTS:
Bunch of stuff

THANKS and GIVING

THE SCENE: Clear and low 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Motivators 7 to 1; 10 Burpees

THA-THANG:
Station at shovel flag and at the dumpster. Do exercise at shovel flag then mosey to dumpster. Do exercise at dumpster and Bernie to shovel flag. Add new exercise each round.

Shovel Flag Exercises

  • Thrusters x5
  • Hand Release Merkins x10
  • Alpos x15
  • Newton’s Cradle x20
  • Knerkins x25
  • Swings x30

Dumpster Exercises

  • Groiners x5
  • Iron Mikes x10
  • V-Ups x15
  • Imperial Squat Walkers x20
  • No Surrenders x25
  • Gorilla Humpers x30

MARY:
Hello Dolly x15 IC; Rosalita x15 IC; Flutter Kicks x15 IC; Box Cutters x15 IC; Big Boys x15 OYO; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 PAX earned their Thanksgiving dinner

CIRCLE OF TRUST/BOM:

Today is Thanksgiving and I want to share some personal experiences from my life as a reminder that God is worthy of our praise and thankfulness no matter our circumstances.

When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:
Pray for Pennies and Shoelaces as they both lost loved ones this week. Pray for Halfday’s M having kidney stone surgery today.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thanksgiving with the Girls

THE SCENE: Cold

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

SSH x10, Tie Fighters x20, Cherry Pickers x10

THA-THANG:
Roll 1 six sided dice and perform corresponding workout

  1. Angie’s House- 20 Pull-Ups, 20 Merkins, 20 BBS, 20 Air Squats
  2. Helen’s House- 400m Run, 21 CMU Swings, 12 Pull-Ups
  3. Fran’s House- 15 CMU Thrusters
  4. Kelly’s House- 400m Run, 30 Box Jumps, 30 Squat Jumps
  5. Nancy’s House- 400m Run, 15 Overhead CMU Squats
  6. Grace & Isabel’s House- 20 CMU Ground-To-Overheads

MARY:

Light stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Give thanks in all circumstances – Thessalonians 5:16-18

MOLESKIN:

ANNOUNCEMENTS:

  • Thanksgiving Day beatdown @ 6am
  • Christmas trees for Emerald Youth
  • 11/28 workday @ Emerald Youth
  • 12/3 Maryville Christmas Parate
  • F4 Wednesday 6:30am @ Momma’s Country Kitchen

Let’s go on an adventure

THE SCENE: balmy 28 degrees with clear skies
F3 WELCOME & DISCLAIMER

WARM-O-ROMA

  • Side straddle hops IC x 20
  • Alarm clocks x 5
  • Baby arm circles F/B x 20
  • Tempo Merkin x 15
  • Tempo Squat x 15
  • Frankenstein to light pole

THA-THANG:

Mosey around the property to destination

Fire Drill @ soccer field

  • high knees pax calls fire drop roll right merkin, roll back left merkin back to high knees

howling monkeys

  • monkey humper x 10 wave then hold 2 rounds

Split pax in 2 misc exercises while other half run. Rinse repeat 10 or so times

Conquer Mount Brute. 10 merkins at top and bottom x 3

MARY:

  • Seal claps IC x 40
  • Overhead claps IC x 40
  • Plank for time

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:

Movember – prostate, testicular and mental health awareness month. I’m a hypocrite, are you? Live what we talk about in the gloom. Be there for one another. Ask another man how are you doing? When asked, be honest. It is not a comparison to does someone have a more deserving situation to share. We all struggle with something. There is no reason to do it alone. 

ANNOUNCEMENTS:
Christmas tree donations

emerald youth volunteer opportunity Nov 28