F3 Knoxville

Tag: School Zone

Dirty Dozen

SCENE: 60ish & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to Tennis Court. Twelve exercises on the whiteboard of fun. Do 12 reps of each and then take a lap. Go at your own pace & push somebody. Exercises were:

  1. Squats
  2. Box Cutters
  3. Diamond Merks
  4. Calf Raise
  5. Inch Worms
  6. Single Leg Bridge
  7. Hello Dolly
  8. Plank Jacks
  9. Hand Release Merks
  10. BBS
  11. Flamingo
  12. Dry Docks

MARY:

  • American Hammers IC
  • Australian Snow Angel
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“So, friends, we can now—without hesitation—walk right up to God, into “the Holy Place.” Jesus has cleared the way by the blood of his sacrifice, acting as our priest before God. The “curtain” into God’s presence is his body.

So let’s do it—full of belief, confident that we’re presentable inside and out. Let’s keep a firm grip on the promises that keep us going. He always keeps his word. Let’s see how inventive we can be in encouraging love and helping out, not avoiding worshiping together as some do but spurring each other on, especially as we see the big Day approaching.”

‭‭Hebrews‬ ‭10:19-25‬ ‭MSG‬

It always irritates me when I go out of my way to take my kids somewhere fun & they end up complaining, because there is nothing standing in the way of them having a good time but their attitude; they are squandering an opportunity 

But when I think about why I’m out here, the three Fs; I’m guilty of the same thing sometimes.

My fitness is not what I want it to be. Mostly because I like cookies. There’s nothing standing between me & fitness but me.

Fellowship: there’s plenty of times that I pass up real fellowship in favor of keeping my head down and being too nervous or lazy to open myself up.

And faith. We read the passage; there’s nothing standing between us and a deeper, nearer relationship with Jesus but us.

The question I’m asking myself today is “how do I want to be growing and how do I need to get out of my own way?”

ANNOUNCEMENTS:

Chumbawamba and Tabata

THE SCENE: late spring morning kinda cool kinda meh
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
 1 Burpee

Chumbawamba – Play the song by the same name and do SSH. Every time you hear the line “I get knocked down” you do a burpee then keep up the SSH. We did 28 burpees.

THA-THANG:
mosey over the tennis court. Tabata workout 5 rounds of the following exercises for 40 seconds with a variable rest time between

  • V-up
  • rest
  • Freddy Mercury
  • rest
  • Air Taps
  • rest
  • Monkey Humpers
  • rest
  • pickle pounders
  • rest
  • LBC
  • rest
  • lunges
  • rest
  • merkins
  • Agassi’s
  • rest
  • REPEAT

MARY:
No time
ANNOUNCEMENTS:
Convergence and off the chain event at the dog pound.

Adapt to Survive the Kraken

THE SCENE: Almost 50. Clear skies. 

F3 WELCOME & DISCLAIMER Done and Done. 

WARM-O-RAMA:

SSH x15

Little Baby Arm Circles forward/backward x15

Cherry Pickers x5

Tempo squats x10

THA-THANG:

Modified Kraken … What started out as a lap in between each location, turned into a single lap after the first location and a spirited mosey to the next one … The best leaders improvise … 

Do Round 1 exercise at each location, then do Round 2 exercise

  • Tennis Court
    • Round 1 
      • Lunge Lap (took approx. 38 mins)
    • Round 2 
      • 40 Monkey Humpers 
  • Playground
    • Round 1 
      • Pull-ups to fail
      • Hold Plank
    • Round 2 
      • Merkins to fail (try to get at least 40)
      • Hold Beast plank for 40 seconds
  • Flagpole
    • Round 1 
      • Squat Jumps 
    • Round 2 
      • 40 Dips & 40 Big Boys 
  • The Gateway
    • Round 1 
      • 40 Flutter Kicks (4 count)
    • Round 2 
      • 40 American Hammers (4 count)

The Next Thing:

  • Ring of Fire 
    • PAX in a circle holding plank
    • Q starts with 5 Merkins and then the next HIM does 5 all the way around the circle, then moves to four … three … two … one … If you want to add in a clap (or two) go right ahead. 

MARY:

Child’s pose stretch to help with the shoulders

15 V-ups IC 4 count

14? Hello Dollies IC 4 count

Downward dog stretch to help with … is it legs? … is it what? 

COUNT-OFF & NAME-O-RAMA

9 HIMs … broke our streak of FNGs this week. Two out of Three ain’t bad. 

CIRCLE OF TRUST/BOM:

Fortitude, or courage. With Fortitude, we can overcome our fear & are willing to take risks as a follower of Jesus. With courage, a person is willing to stand up for what is right in the sight of God, even if that means accepting rejection, verbal abuse, or even physical harm & death. 

The Gift of Courage allows people the firmness of mind that is required both in doing good and enduring evil. 

Fortitude gives us strength to follow through on the actions suggested by the gift of Counsel (or Right Judgement). Fortitude is what allows martyrs to suffer death rather than renounce Jesus or their faith. Willing to endure danger if necessary, but does not seek out danger for danger’s sake. 

St. Paul, in his letter to Corinth, says, “3 times, I begged the Lord about this (affliction), that it might leave me, but He said to me, ‘My grace is sufficient for you, for the power is made perfect in weakness.’ St. Paul goes on to say, “I will rather boast most gladly my weakness, in order that the power of Christ may dwell with me. Therefore, I am content with the weakness, insults, hardships, persecutions, and constraints, for the sake of Christ; for when I am weak, then I am strong” (2nd Corinthians 12:8-10).

MOLESKIN:

I have now posted 44 times and this is my 4th Q. Words cannot express my love for this group of HIM. All of them, at all the other AOs. I have never experienced a group in my life that is so dedicated to one another. Who cares about each and every man that shows up. Even in the short time I have been participating, I am so lucky to be a part of this group. I just hate that it took me over a year to come out after first learning about F3. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link.

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
THA-THANG:
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks

 

MARY:
Freddie Mercurys. 0 LBCs.
COUNT-OFF & NAME-O-RAMA
8 PAX including FNG Hans
CIRCLE OF TRUST/BOM:
Prov. 18:24, or some mutilation thereof.
MOLESKIN:
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
ANNOUNCEMENTS:
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 

F3 WELCOME & DISCLAIMER

Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 

WARM-O-RAMA:

Little Baby Arm Circles Forward/Backward x10

Windmills x10

THA-THANG:

JAILBREAK @ THE EQUALIZER!! 

  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 

MARY:

Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q

COUNT-OFF & NAME-O-RAMA

8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)

CIRCLE OF TRUST/BOM:

Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  

 

ANNOUNCEMENTS:

Close the week out strong!