F3 Knoxville

Tag: Rep Sleepy

You’re the best around

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

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

Full Dash Effect

THE SCENE: 33 degrees — gloomy and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers IC – 3 ct x 10
  • Temp Merkins IC – 3 ct x 10
  • Flutter Kicks IC – 3 ct x 21

THA-THANG

  • Indian run to the track/field (long way around).
  • Partner workout, DORA style. Cones set up at 10 yard line, 20 yard line, 30 yard line, 40 yard line and 50 yard line. One HIM runs a 100 yard dash to the opposite end and then completes 20 frog jumps and Bernie back to the starting point while the HIM completes the following workout:

10-yard line – 100 merkins

20-yard line – 200 squats

30-yard line – 300 mountain climbers

40-yard line – 400 gorilla humpers

50-yard line – 500 jump ropers

Mosey back to the grind.

MARY:

  • 1 minute plank
  • 1 minute air wall sits w/ 4 squats at 15 seconds intervals
  • LBCs for time

COUNT-OFF & NAME-O-RAMA

  • 8 HIMs

CIRCLE OF TRUST/BOM:

  • As I was preparing remarks for my first Q, I went back to my first day in F3 as an FNG and appreciated the infamous “Baby Weight” nickname, which was derived from an embarrassing story of mine. Personally, I think this approach was a great way for me to check my pride at the front door on day one and make myself extremely vulnerable in front of a group of strangers. It was certainly a humbling moment and that’s what I briefly touched on this morning — humility. In my opinion, humility is an extremely important aspect of being a Christian man in this world. Our Lord and Savior Jesus Christ was the poster child for humility. One of my favorite verses in the Bible is from Philippians 2:3-4: “Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests but take an interest in others, too.”
  • Also, any time I think of humility, I always think of John Maxwell’s quote: “Around other people, don’t try to be interesting or impressive, but rather be interested and impressed. “
  • It’s really a matter of attitude. The people with charisma, those who attract others to themselves, are individuals who focus on others, not themselves. They ask questions of others. They listen. They don’t try to be the center of attention. And they never try to pretend they’re perfect.
  • I challenged each HIM (including myself) today and every day to die unto yourselves and adopt the humbling attitude of Jesus Christ in all aspects of your life.

MOLESKIN:
None

ANNOUNCEMENTS:
None

A Cold Day in Uno

THE SCENE: 28 degrees of F3 bliss.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

LBAC x 10 (forwards and backwards)

Iron inchworm of Death – Pax lined up head to toe with CMUs and bearcrawled the prescribed distance while dragging their blocks.
THA-THANG:
Your workout destination was determined by the lovely color of the Uno card of your choice.

  • Blue – mosey to the bottom of the troll bridge and perform the number of blockees on the card.
  • Yellow – mosey to the short apex and do the number of thrusters on the card.
  • Red – mosey to the stairwell with your CMU and do however many rounds indicated by the card.
  • Green – stay on the grinder and murder bunny to the other set of cones. When you reach the cones, do the number of Big Boys on the card.
  • Penalty cards were as follows:
    • Draw 2 – go to the color prescribed and to 20 of the exercise.
    • Skip – go to the color location and do 10 of the exercise. Skip with your CMU back.
    • Reverse – go to the location from the color of the card, and do 10 plank jacks on your block.
    • Wild – go to the short apex, do 10 curls, then murder bunny the path back to the stairs.
    • Draw 4 wild – go to the troll bridge and do 40 grave diggers.

MARY:
Flutterkicks and Hello Dollys for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 1:27-30 – ”

  • 27 Only vlet your manner of life be wworthy8 of the gospel of Christ, so that whether I come and see you or am absent, I may hear of you xthat you are standing firm in one spirit, with yone mind zstriving side by side for the faith of the gospel, 28 and not frightened in anything by your opponents. This is aa clear sign to them of their destruction, but bof your salvation, and that from God. 29 For cit has been granted to you that for the sake of Christ you should not only believe in him but also bsuffer for his sake, 30 engaged in the same dconflict that eyou saw I had and now hear that I still have.”
  • It seems like whenever I give the devo, I am always talking about suffering, and so I did again. The point of reading the above verses is that not all suffering is bad. When we approach some of the best things in life, we find that they are difficult. It doesn’t matter if it is F3, marriage, parenting, or just trying to live out your faith. In one of my favorite shows called Yellowstone (I know, I’m terrible), a class A screwup is trying to learn how to be a cowboy on the Dutton Ranch. He makes a comment to an older cowboy that was something like this, “I’m not sure I’m cut out for this.” He said this because of the difficulty he was facing. He was learning how to suffer well. The older cowboy responded, “It’s not something people are cut out for. This is something that is cut into you.” Sure we might face difficult moments, but the greatest things life are not easy. It is a privilege to suffer sometimes, indeed most of the time if we do it in such a way that honors Christ. God bless you men.

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

Bomb Track

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4-ct x 20

Imperial Squat Walkers x 10

T-Merkins x 10

Mary Katherine Lunges x 10

THA-THANG:

BOMBS on the track. PT stations at each quarter of the track. Do work at a station. Run a lap past the station you were at. Do work there. Run again. Repeat.

Each station was the same:

Burpees 5

O-Lunges 10

Merkins 15

BBS 20

Squats 25

MARY:

7 minutes of step ups

Captain Thor 10:40

Front plank/left plank/right plank

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

A Visit from St. Nicholas

BY CLEMENT CLARKE MOORE

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds;

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow,

Gave a lustre of midday to objects below,

When what to my wondering eyes did appear,

But a miniature sleigh and eight tiny rein-deer,

With a little old driver so lively and quick,

I knew in a moment he must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

“Now, Dasher! now, Dancer! now Prancer and Vixen!

On, Comet! on, Cupid! on, Donner and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of toys, and St. Nicholas too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke, it encircled his head like a wreath;

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Christmas to all, and to all a good night!”

MOLESKIN:
ANNOUNCEMENTS: