F3 Knoxville

Tag: School Zone

Heavy Day Battle for the Ghost Flag at the Equalizer

THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done 
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.

Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.

  • Spades: Lunges and Imperial Squat Walkers
  • Clubs: Merkins and 2 count Shoulder Taps
  • Diamonds: BBS and American Hammers
  • Hearts: Flutter Kicks and Hello Dollys

After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.

Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.

Asylum PM grabbed the Ghost Flag having 5 guys at the workout!

MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM

Gleaming The Cube

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Tempo Squats
Hairy Rockettes
Cherry Pickers
5 burpees on your own
Bear Crawl in to Hi Five, Crawl Bear back x2
THA-THANG:

Bernie to the CMU.

  • First person there moves the CMU towards Admiral Park while the group does the 1st exercise, the group will sprint to the CMU, another person will begin moving the CMU while the group does the next exercise.
  • Excercises: 8-ct Merkins, Flutter Kicks, SSH, Squats
  • Rinse and repeat 🔁
  • We sprinkled some Soul Claps, Pull Ups, and Rifle Carries

MARY:
20 CMU Curls while group did random core work.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25

“The generous will prosper; those who refresh others will themselves be refreshed.”
– Proverbs 11:25 NLT

You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You will feel good as well !!

Jesus shows us how it’s done in 2 Corinthians 8:9 it says:
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.” – 2 Corinthians 8:9

Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10 Stations; Several Miles

THE SCENE: Clear and chilly morning. Meteor Shower was spotted by some

F3 WELCOME & DISCLAIMER: Done by AOQ while the Q finished laying out cardboard, I’m assuming it was done satisfactorily. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Start at Flagpole, 10 Stations, run inbetween, 2 laps 

Stations:

  1. Coupon Curls 30 (120)
  2. Squats 40 (160)
  3. Merkins 20 (80)
  4. Side Straddle Hops 20. (80)
  5. Imperial Walkers 40 (160)
  6. LBCs 40. (160)
  7. One Legged Mekins (alternate every 10) 20 (80)
  8. Flutter Kicks 30 (120)
  9. Freddie Mercurys 40 (160)
  10. Bobby Hurleys 20 (80)

Farmer Carry Partners:

  • One partner carries both CMUs clockwise around track
  • Other starts running counterclockwise
  • Switch when you meet
  • 2 Runs, 2 Carries

MARY:

PAX-led Mary at the Flagpole, Fellowship Mosey™ back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

15 HIMs. 4 PreRuckers. 0 FNGs

CIRCLE OF TRUST/BOM:

Hope is not a plan

ANNOUNCEMENTS:

Hardship Hill Sponsors! 

Q4–Sevenzies

THE SCENE: Clear and 40 degrees F

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Tempo squat *10

Cherry pickers *5

Grady corns *25

Baby arm circles *15

Reverse baby arm circles *15

THA-THANG:

Mosey to bathhouse

7s-

Hanging V Ups at bathhouse

Slow Decline Merkins at splash pad

Hold decline merkin plank until 6 is up

7s-

Slow Incline Merkins at splash pad

Pull ups at bathhouse

Hang until 6 is up

7s-

Curls at rock pile

Lunge up hill

Squat jumps at bathhouse

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

This Easter, I’ve been thinking about forgiveness, and the significance that some of Jesus Christ’s last words were “Father, forgive them for they know not what they do.”

In Holland during World War II, the Casper ten Boom family used their home as a hiding place for those hunted by the Nazis. This was their way of living out their Christian faith. Four members of the family lost their lives for providing this refuge. Corrie ten Boom and her sister Betsie spent horrific months in the infamous Ravensbrück concentration camp. Betsie died there—Corrie survived.

In Ravensbrück, Corrie and Betsie learned that God helps us to forgive. Following the war, Corrie was determined to share this message. On one occasion, she had just spoken to a group of people in Germany suffering from the ravages of war. Her message was “God forgives.” It was then that Corrie ten Boom’s faithfulness brought forth its blessing.

A man approached her. She recognized him as one of the cruelest guards in the camp. “You mentioned Ravensbrück in your talk,” he said. “I was a guard there. … But since that time, … I have become a Christian.” He explained that he had sought God’s forgiveness for the cruel things he had done. He extended his hand and asked, “Will you forgive me?”

Corrie ten Boom then said:

“It could not have been many seconds that he stood there—hand held out—but to me it seemed hours as I wrestled with the most difficult thing I had ever had to do.

“… The message that God forgives has a … condition: that we forgive those who have injured us. …

“… ‘Help me!’ I prayed silently. ‘I can lift my hand. I can do that much. You supply the feeling.’

“… Woodenly, mechanically, I thrust my hand into the one stretched out to me. As I did, an incredible thing took place. The current started in my shoulder, raced down my arm, sprang into our joined hands. And then this healing warmth seemed to flood my whole being, bringing tears to my eyes.

“‘I forgive you, brother!’ I cried. ‘With all my heart.’

“For a long moment we grasped each other’s hands, the former guard and the former prisoner. I had never known God’s love so intensely, as I did then.”

My invitation to you is to free yourself of the burden of holding a grudge.  Embrace this season of Easter and springtime and fresh starts.  Realize that sometimes the grudge you need to free yourself from is toward yourself, for previous unsuccessful fresh starts.

I have learned for myself that healing comes through the power of Jesus Christ—that power is real.  Hope comes in and through Jesus Christ.  Lasting, joyful change can come through Jesus Christ. Jesus Christ lives!  Forgiveness, fresh starts, and new life are always possible through Jesus Christ.

Keep it simple

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:

  • 10 burpees
  • 20 Merkins
  • 30 squats
  • 40 shoulder taps
  • 50 SSH

MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned

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