F3 Knoxville

Tag: Rep Sleepy

Getting Educated

THE SCENE: 40s and gloomy aka perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20, Little Baby Arm Circles x10, Imperial Squat Walkers x10

THA-THANG:
Mosey over to the Educator (Q didn’t realize that most of the hill is inaccessible due to construction but we made due) Partner up, one partner bear crawls up the hill and crawl bears back down while the other works through the following exercises.

  • Burpees x100
  • Iron Hurley x200
  • Big Boy Sit Ups x300

MARY:
Flutter Kicks x15; Big Boy Sit Ups x20, T Merkins x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs worked for their education this morning

CIRCLE OF TRUST/BOM:
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:

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

16 Candles Redux

THE SCENE: 48 degrees F, 87% humidity, cloudy skies on the verge of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Windmills, Cherry pickers
THA-THANG:

Grab a CMU and mosey to the Fountain Loop for a 16 Candles workout. Each light post has an exercise and each is to be 20 reps.  With the CMU start at candle #1. After that run to every 5th light post and do that exercise. (Post #6, #11, #16).  Drop the CMU at the start and continue to each 5th lamp post until all 16 exercises are completed.

  1. Lawn mowers (per arm)
  2. Burpees
  3. Flutter Kicks (4CT)
  4. Imperial Squat Walkers
  5. Merkins
  6. Thrusters
  7. SSH (4 CT)
  8. Plank Jacks (4 CT)
  9. Bear Crawl/Crawl Bear (20 paces forward/20 paces back)
  10. Jump Squats
  11. Upright Rows
  12. WWIIs
  13. Iron Mikes
  14. Box Cutters
  15. Dry Docks
  16. Russian Swings

Everyone completed the circuit of 5 laps while some were repeating the 1st lap.

MARY:
LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
6 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
Here are two major views about Jesus:

Modern Jesus                             Biblical Jesus

Preaches only on love                   Preaches God’s righteousness

Gives you health & wealth             Gives salvation, hope, peace, & joy

Never says anything negative         Warns of sin, judgement, & hell

Loved & accepted by the world       Hated & despised by the world

Serves your will                             Exalts God the Father’s will

Hates to offend you or others          Offends the world with the truth

Please consider these two views and pray to know and accept the true Savior.

MOLESKIN:
Thankful for Drifter’s work with refugees and support of his neighbor.  Prayers for Rep Sleepy and ESPY for healing.
ANNOUNCEMENTS:
Special beatdown on November 14th followed by breakfast at Drifters.

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
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:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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