F3 Knoxville

Tag: Room Service

Rise Above

THE SCENE: True meaning of SYITG. 52 degrees and thick fog. Perfect!
F3 WELCOME & DISCLAIMER
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
or 10 burpees. You decide~

WARM-O-RAMA:
Cherry Pickers
Side Straddle Hops
Arm Rotations (forward/backward)
Lunges (forward, backward, side to side)
Windmills
Tempo Merkins

THA-THANG:
Mosey

  • 10 Merkins

Mosey

  • 20 Squats

Mosey

  • 30 Flutter Kicks

Arrive at JuConte

  • Start at the first mark run four marks
  • 10 Merkins. Run back a mark.
  • 20 Squats. Run back a mark.
  • 30 Flutter Kicks. Run back a mark.
  • Walking lunges to the next mark.
  • Rinse and Repeat
  • Audible. Run to the next mark with HIMs Calling what we did 10, 20, and 30 of… to the top.
  • 5 mins of KB’s Ab Class under the stars and full moon (some of us got to see a shooting star).
  • Mosey back down, stopping to admire God’s beauty before creeping back into the gloom and finding the flag.

MARY:
No 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:
Humility: is something that garners wisdom; it is a requirement for wisdom. You cannot be proud and wise. Humility brings wisdom.

On Monday I went for hike on my lunch break. Which I do pretty often. I was wearing a 20lb vest and had on brand new shoes. I lost my footing and in a very awkward and super slow motion fashion I ate it. When I hit it hurt. I made sure there were no visible injuries and finished my hike. I was about halfway through the hike so there was no short cut.

What do you do if you get knocked down? Or fall down in my case? You get back up! You find a way to modify as necessary and keep going. This can be metaphorically speaking about job loss, a failed marriage, letting someone down, etc… Get back up!

I’ve seen you do it. I won’t name names… but I will say it’s inspiring! It helps me to be a better person.

Bonus from the Bible Study: God involves us and our prayers in his process of redemption.
I thought this was really cool. The relationship between us and God, is just that. A relationship. It’s a two way street. Never be ashamed to ask God for help, you will be surprised.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Remember to bring coats for men, women, and children to the AO for KARM. There’s also the Mudder’s Day Madness Run tomorrow.

JUCO Sea Biscuit

THE SCENE: 48°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around parking lot
  • Eagles x10 IC 4-count
  • Reverse Eagles x10 IC 4-count
  • Merkins x10 IC 4-count
  • Fire Hydrants x10 IC 4-count
  • Bird Dogs x10 IC 4-count
  • American Hammers x10 IC 4-count

Mosey to parking lot towards rec center

THA-THANG:
Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 One Legged Squats ( 15 each leg)
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps, PT

Mosey back to SP

COUNT-OFF & NAME-O-RAMA
Curveball, Spotter, Guardrail, Commission, Butterknife, Cosmo, Frenchie, Erector, Room Service, Data, Archie (QIC)

CIRCLE OF TRUST/BOM:
“The Lord is my shepherd; I shall not want.”
‭‭Psalm‬ ‭23:1‬ ‭ESV‬‬
https://bible.com/bible/59/psa.23.1.ESV

Sheep are in need of a shepherd

I’m smart. I’m capable. I have a plan. I am a sheep and none of those things are actually true. 

Live humbly before your God.

“Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
‭‭1 Peter‬ ‭3:8‬ ‭ESV‬‬
https://bible.com/bible/59/1pe.3.8.ESV

Window Shopping Revisit Hardin Valley

THE SCENE: Chilly at 44 degrees, but we warmed up quick
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

Mosey to Hardin Valley, started doing some shopping

4 corners–SouthEast Bank
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Matlock Tire
10 Catalina Wine Mixers
20 Squats
30 Merkins
40 LBCs
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Gas Pumps
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Box Cutters
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins — out of time

MARY:
Flutter Kicks
CIRCLE OF TRUST/BOM:
1 Corinthians 16:13 (ESV) Be watchful, stand firm in the faith, act like men, be strong.
MOLESKIN:
Called to stand firm and act like men.  Be Strong.  Lead.  Do this in church, in the family, same thing in the community (to include F3), time to step up in all areas.
ANNOUNCEMENTS:
Winter coat drive — bring them in over the next week and Booster will collect.

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

THA-THANG:
Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

CIRCLE OF TRUST/BOM:
Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

JUCO IPC Wk 3

THE SCENE: 58*
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
Abe Vigoda x 10, Cherry Picker x 6, Tempo Merkin x 3
THA-THANG:

IPC Week 3

MARY:
None

COUNT-OFF & NAME-O-RAMA
10 men for a truckload of fun.
CIRCLE OF TRUST/BOM:
1 Peter 1: 13-19

Don’t put off doing good works. If you know what the right action is, do it without delay. There’s no good reason to put off doing good.

MOLESKIN:
IPC is fun…

ANNOUNCEMENTS:
Hardship Hill work day this Sunday from 2-5pm. Location: Fort Southwest Point, Loudon