F3 Knoxville

Tag: Sheets

Revenge of the EMOM

THE SCENE: A bit unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up lap to pavilion and back

THA-THANG:
Partner workout, Dora style. One partner does the work, the other runs to opposite side of grindstone and back, then switch out. 1 minute EMOM timer going the whole time. 3 burpees for whole PAX when timer goes off

  • 100 Thrusters
  • 200 Iron Mikes
  • 300 Gorilla Humpers
  • 400 mountain climbers

Rinse and repeat when done

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:
“If it is to be, it’s up to me”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifters 12/11. Brew ruck about 12/18

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Hill of a Time

THE SCENE: 65ish absolutely beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30

Tempo squat IC x 11

Tempo Merkin IC x11

LBAC IC x 20

THA-THANG:
Mosey to parking lot adjacent to tennis courts. Deck of cards set up. Draw a card and numerical card correlates to number of burpees completed at top of the hill next to school. Come back down and tempo squat waiting for the PAX. If a face card drawn, exercises as follows:

Jack: burpee broad jump to stop sign

Queen: Bernie up hill

King: Lunge to stop sign

Ace: bear crawl —> crawl bear

MARY:
Mountain climbers IC x 30

Catalina wine mixer IC x 11

Hold iron cross claps IC x 20

LBCs to close out last 30 seconds

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG
CIRCLE OF TRUST/BOM:
I have been lacking self discipline over the course of the past month. I have lacked motivation in all facets of my life. I returned to church Sunday and the message really stuck with me. The message was about Ananias in the Acts of the Apostles. Ananias was told by Jesus to restore Paul’s eyesight and ultimately changed the way he lived. Ananias at first questioned whether this was the right thing to do as Paul had persecuted disciples and sought to inflict harm in those early followers of Jesus. However, Ananias was obedient and put his own questions aside and intervened on the behalf of Paul. Paul later became instrumental in spreading the faith across various regions.

Like Ananias, we sometimes don’t want to do things as we all have our own opinions and beliefs. We should strive to be more like Ananias and do those things we might not want to do and reach people when it may seem like a burden to us. Sometimes the end goal is bigger than ourselves alone and can make quite an impact on others as it did in Paul’s life and all those he reached through his ministry. Who has been an Ananias to you? Who can you be an Ananias to you within your family/ work life?

MOLESKIN:
Story of Paul and Ananias in Acts
ANNOUNCEMENTS:
Welcome Sheets (Alex Hayes)!

Hops in the Hills this Saturday