F3 Knoxville

No Glove Love, Equalizer Style

THE SCENE: low 70’s & humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog around the parking lot, bernie around the parking lot, cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the bathrooms!!!

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the parking lot between the pavilion and the splash pad
Rinse and repeat the following 3-5X:
20 elevated heel squats on the curb stops at the splash pad
20 monkey humpers at the island with rocks
20 (10 each leg) Bulgarian Split Squats

Mosey back to the Flag for the Mary in whatever time remains.
LBC’s
Hello Dolly’s
Big Boys
Glute and Quad Stretching

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

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:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up stuff
THA-THANG:
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

MARY:
No time for her
COUNT-OFF & NAME-O-RAMA
10 including a visit from Juco’s Butterknife
CIRCLE OF TRUST/BOM:
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.
NEVER STOP

MOLESKIN:
We learned that some of the guys at the equalizer have some pretty good moves.
ANNOUNCEMENTS:
Kickball tourney June 11th

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:

SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO