F3 Knoxville

Tag: Rep Sleepy

Drifter’s 30th

THE SCENE: just below freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 30 tempo squats, 30 arm circles, warm up lap.
THA-THANG:
Grab a dance partner. While one partner stays and boogies to the music, the other does 30 reps of something and runs a short lap. Switch to the next set each time the song switches.

Wall sits with arms dancing / 30 chest to bars

Balls to the wall (hold as long as you can) / 30 box jumps

Superman sways / 30 WW2

Dancing Bears/ 30 Hand release merkins

run a lap together

Rinse and Repeat

MARY:
Nope…
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
Just because you win/lose the battle does not mean you win/lose the war. This could go for a lot of things, but what is on my mind is the war with sin. I recently lost a significant battle with sin and after 2+ years of sobriety concerning seeking out porn, I sought it out just a few days ago. It was a crushing blow that I am still sorting through, but one thing that is different this time is that God is not allowing this lose to shift the momentum of His war on sin in my life. The root cause of the defeat was trying to do things on my own and not reaching out to my battle buddies for help. So when you are facing a losing battle, reach out and get the battle support you need, and don’t let a defeat shift the momentum of the war on sin in your life. Let it fuel your resolve to learn and grow so you can crush it in the next battle.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Don’t forget to bring some unwrapped gifts to some beatdowns. Talk to Peach and Nair for details.

Arm Flappin Dora

THE SCENE: A warm 54 degrees and perfect weather for a little work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  x 10 (4 ct)

Little of this, Little of that.

Cherry Pickers x 8
THA-THANG:
After shouldering our bricks, we moseyed to the Methodist Church parking lot.

  • The Pax partnered up for some Dora slow suicide.
  • Exercise one – 100 blockees.
  • Exercise two – 150 big boys with CMU.
  • Exercise three – 200 CMU curls.
  • Exercise four – 300 CMU goblet squats – no one made it to this round.
  • While one pax did the exercise, the partner did suicides to the three medians in the parking lot. Upon arrival at the median, the pax would perform 10 overhead claps on a 4 count, and then run back.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spoke about hearing a wife say that she didn’t want to leave her husband behind in the faith. When thinking about F3, the whole phrase of “leave no man behind, and no man where you found him” really resonates with me. I think I appreciate it so much because I feel like it reminds me of how God pursues lost sinners like me. I read from most of Isaiah 53 which talks about all the things that Jesus does for us. He carries our sorrows, He was numbered with us as transgressors, He died to make intercession for us. The challenge I left us with is we need to fight against the temptation to leave behind our wives, children, and friends when it comes to faith.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run The Block

THE SCENE: Definitely getting colder

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Lunge across court and back; Butt Kicks across court and High Knees back

THA-THANG:
Indian run to the Oval Office with a heavier than normal CMU. PAX member that needed up with the CMU runs the loop counter clockwise while everyone else runs clockwise. Whenever passing the person with the CMU they give others an exercise to do 10 reps of. Put down CMU and join PAX running clockwise after completing a lap. First one to the block picks it up and starts counterclockwise, rinse and repeat for time.

MARY:
Indian run back to the grinder

Overhead Claps x50; Boxcutters x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIMs this morning

CIRCLE OF TRUST/BOM:
I went to a men’s conference two Saturdays ago and wanted to share a summary of what one of the speakers said.

The quote that stuck with me the most was: “Our families need more than a provider, they need a leader that provides.”

Lead with love and lowliness

John 13:1
“Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end.”

Ephesians 5:25
“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

John 13:12-14
“When he had washed their feet and put on his outer garments and resumed his place, he said to them, “Do you understand what I have done to you? You call me Teacher and Lord, and you are right, for so I am. If I then, your Lord and Teacher, have washed your feet, you also ought to wash one another’s feet.”

‭

MOLESKIN:
Pray for Smuggler as he works with his children to make good decisions, Pray for Walt’s neighbors, Pray for Swerve for God honoring solutions

ANNOUNCEMENTS:
Friendsgiving this Saturday the 20th at 6:30pm at the Cracker Barrel in Alcoa. Bring a new, unwrapped toy to donate to Children’s Hospital.

Neighborhood Trash Pickup

THE SCENE:

That awkward too cold for some clothes but too warm for others weather.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 Peter parkers, 10 tempo squats, 10 berpees
THA-THANG:

Run the route around the community and pick up trash. Add merkins and such to make it as hard as you want or focus on getting lots of trash.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
How many times have we overlooked all this trash? *gestures to the 12 trash bags we used.* We don’t see it because we are busy with other stuff. Or we do see it and whatever we are doing prevents us from dealing with it. So it is in our lives. The little bits of trash pile up on us if we are not intentional about dealing with it. So let’s roll up our sleeves and get to work.
MOLESKIN:
Important tasks, done consistently over time, have a cumulative effect. Urgent tasks rarely have that effect.
ANNOUNCEMENTS:
20th will be some friends giving and helping with the children presents.