Slappy – Page 80 – F3 Knoxville

My Back!

August 5, 2020 Commission

THE SCENE: High 60’s, 905 Humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 5 Cherry Pickers, 10 Tempo Merkins, 10 Temp Squats, 30 Second Dying Cockroach (lying on your back, extend your arms to reach your straightened legs)

THA-THANG:

Mosey to the coupon pile near the buses. With coupons:
- 20 bent over rows, 20 straight leg deadlifts, 20 squats, 20 curls, 20 Raisers (raise the block on hips straight in front of you to eye level) Dying cockroach until the 6 finished
- 15 bent over rows, 15 straight leg deadlifts, 15 squats, 15 curls, 15 Raisers Dying cockroach until the 6 finished
Mosey to the large parking lot. With a partner:
- Combined 100 Imperial Walkers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 Swimmers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 Mountain Climbers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 (2 count) while your partner Bernies to the middle and jogs back, trade
Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ask yourself these two questions every day. In the morning, am I a physical being having a spiritual experience or a spiritual being having a physical experience? Before bed, was I a physical being having a spiritual experience or a spiritual being having a physical experience today? This change in perspective can have a profound effect on how we react to circumstances. Philippians 4:10-13 ¹⁰But I rejoiced in the Lord greatly, that now at last you have revived your concern for me; indeed, you were concerned before, but you lacked opportunity. ¹¹Not that I speak from want, for I have learned to be content in whatever circumstances I am. ¹²I know how to get along with humble means, and I also know how to live in prosperity; in any and every circumstance I have learned the secret of being filled and going hungry, both of having abundance and suffering need. ¹³I can do all things through Him who strengthens me. Live above the circumstances.

MOLESKIN:
Prayers for Pom-Pom’s courage as he prepares to leave for bootcamp in a couple of weeks.
ANNOUNCEMENTS:

Strength Made Perfect

July 31, 2020 Snaggletooth

THE SCENE: Nice and muggy
F3 WELCOME & DISCLAIMER

Regular Disclaimer + COVID Precautions + Phone for Emergencies

WARM-O-RAMA:

LBAC – FWD/BACKWARD
OVERHEAD CLAP
Tempo Merkin
Tempo Squat
Cherry Picker

THA-THANG:

Mosey to Recruiting Center
2 CMU/Pax

CMU ARMS/LEGS

10 OHP (front/back) –> Farmer Carry both CMU –> 10 CMU Kettle swings
10 Plyometric pushups on CMU –> Farmer Carry –> 10 CMU Squat Thruster
10 Single-Arm Rows –> Farmer Carry –> 10 Lunges (each leg)
2 ROUNDS

CMU Tabata Abs

Flutterkicks (holding CMU)
LBC (holding CMU)
BBS (with or without CMU)
Hello Dolly (holding CMU)
2 ROUNDS

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
5 STRONG: Kickflip, Slappy, Pi, Nuclear Ninja, Snaggletooth
CIRCLE OF TRUST/BOM:

Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. (2 Corinthians 12:8-10, NIV)

We all have weaknesses. It is human nature to hide our weaknesses. It is especially true in men. How then was Paul able to “delight in weaknesses?” He heard a word from Jesus: “My grace is sufficient for you, for my power is made perfect in weakness.” Paul saw something, believed in something he could not see because He believed in the One who spoke. May we each find that Jesus is sufficient for us in our weaknesses. His power is made perfect in MY/OUR weaknesses.

MOLESKIN:
I love working out with and praying for these guys.

ANNOUNCEMENTS:
F3 Workday – Aug 8, details in Slack.

Clean Your Room

July 24, 2020 Curveball

THE SCENE:

Cloudy	Temp	Humidity	Feels like	Wind Speed	Cloud Ceiling	Dew Point	Pressure	Visibility
Cloudy	72 ℉	95%	84 ℉	0 mi/h	34400	71 ℉	30.15 inHg	6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 – 4 count SSH
Moroccan Nightclub
Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room. So, throughout workout we collect trash as we go.

B.O.M.B.S – Modified. Working with partner. PAX#1 begins exercises. PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks. Return trash to trash can and then flap jack. Exercises:
1. 180 – Derkins
2. 180 – Incline Merkins
3. 100 – LBCs
4. 180 – Dips
5. 180 – Reverse Merkin
Mosey to middle of main parking lot.
5 points – 4 corners with center circle. PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1. PAX can start anywhere or center and move around at their pace until stopped. At each corner and the circle do the exercises. Each time at the middle 5 burpees. If PAX brings trash back to circle, they can skip the burpees.
1. – 1) 50 Calf Raises. 2) 40 Monkey Humpers
2. – 1) 20 Big Boys. 2) 20 Freddy Mercury’s 4-ct.
3. – 1) 20 American Hammers. 2) 30 Pickle Pounders
4. – 1) 50 Squats 2) 30 Lunge Squats
Route 66 back to AO. 11 significant trees between parking lot and AO between buildings. Jump Squats.

MARY:
Too bad. But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday. Her favorite verse is Matthew 6:34. With a bit of context:

Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:

It is also @Pringle’s born on date. And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

Hill and pond work!

July 22, 2020 Crotch Rocket

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

Side straddle hops (IC) 4ct
Plank, lower and raise distance to ground
downward dog
Moroccan night club (IC) 4ct
Cherry pickers (IC) 4ct

THA-THANG:

Form one line mosey to the bell:
7s at bell, booby hurly and derkins
Mosey to K-25 hill.
2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

leadership – do it scared

July 15, 2020 Snaggletooth

THE SCENE: Perfect – 60s and clear
F3 WELCOME & DISCLAIMER: all the usual…
WARM-O-RAMA:
Quick and easy.

THA-THANG:
1. Kinda like the Cooper from last week:

@K-2(5) – 10 Burpees at bottom – sprint to top – back down

Work your way down: 9 burpees/sprint – 8 burpees/sprint – etc

(We cut it short in the interest of time. We called it at 5 rounds.)

2. Mosey to the Lake for Lazy Dora (courtesy of Rocket)

Partner up: P1 does active exercise, P2 holds static position

100 Merkins (switching every 10)/plank – then lap around the lake

200 squats (switching every 20)/Al Gore – lap around lake

300 flutterkicks (2-ct)(switching every 25)/6″ leg lift – lap around lake

3. Mosey to Amphitheater for 11s

10 boxjumps – Bernie up hill – 1 BBS – bear crawl down

9 boxjumps – bernie up – 2 BBS – bear crawl down

(We ran out of time so we did 4’s.)

MARY:
No Time for Mary.

COUNT-OFF & NAME-O-RAMA
6STRONG: Chaco – Slappy – Pool Boy – Nuclear Ninja – Pi – Snaggletooth

CIRCLE OF TRUST/BOM:
I shared about my experience with leadership. For 20 years, I have been trying to dodge leadership of any kind. I have never thought of myself as having natural leadership abilities or aspirations. Rather, I see myself as a servant, a helper, a worker, even as a follower. I stayed away from leadership because I feared making mistakes, looking incompetent in front of others, and being responsible for the results and for others. These fears have influenced me to stay below the radar of leadership, while always trying to gain the acceptance and approval of leaders. It’s quite a head trip.

Being aware of these tendencies, l still find value to stepping up and leading – scared and all. Imperfect but still showing up. I wanted the guys to know that I view leadership as an act of service and love for them. Because I have since come to accept the conviction that every man is a leader. Every Christian is a servant-leader. Every husband, every father. Each of us is a servant-leader.

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.” (Galatians 5:13, NLT)

MOLESKIN:

ANNOUNCEMENTS:
CSAUP SATURDAY