F3 Knoxville

Tag: Smuggler

Moses MOG Mile

THE SCENE: Beautiful Morning for some sweat to hit the floor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Mosey w/CMU to Oval Office .
THA-THANG:

  • 1 Mile run
  • 25 overhead press
  • 50 curls
  • 75 bent over row
  • 100 walking lunges
  • 400m run
  • 100 push-ups
  • 400m run
  • 100 air squats
  • 75 overhead press
  • 50 curls
  • 25 bent over row
  • 1 mile run

MARY:
No time for play
COUNT-OFF & NAME-O-RAMA
5 of us
CIRCLE OF TRUST/BOM:
“You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love. For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.””
‭‭Galatians‬ ‭5:13-14‬ ‭NIV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Moses beer mile and field day July 17th

CSAUP on the 24th

Hardship Hill!

Star Spangled Beatdown

THE SCENE: Could not ask for better. Beautiful! Light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH in cadence for the 50 stars, 13 merkins in cadence for the strips, warm up lap around the park.
THA-THANG:
Part 1: 40 for the 4th. 40 of each of the below. Rinse and repeat if you reach the end. Stop after 20 min. All single count.

  • Burpees
  • Reverse Rows
  • Jump squats
  • BBS
  • High Knees
  • Merkins
  • SSH
  • Bicycle crunches

Part 2: Star Spangled Bucket Run

2 run down to troll bridge. 1 carries the flag, 1 carries two 5gal buckets. Fill the buckets and bring back to the top. Dump over your head. Person with the flag passes to a new person and takes the buckets. Bucket person joins everyone on the grinder.

On the grinder, pax roulette for 3 exercises. 15 reps for each, rinse and repeat until you run. The flag that inspired the star spangled banner had 15 stripes.

  • Catalina Wine Mixers
  • Lunges
  • Dips

Part 3: Fort McHenry and the war of 1812

Indian run with the flag to Mt Crumpit

12s on Mt Crumpit: merkins, ww2. Stopped early.

During the battle at Fort McHenry, it was the smaller storm flag that waved all through the night and was seen in the dawn’s early light.

MARY:
14 flutter kicks in cadence for the fourteenth state added to the union (Vermont), 15 V-ups in cadence for the 15th state (Kentucky). LBC for time
COUNT-OFF & NAME-O-RAMA
4 HIMs for the 4th
CIRCLE OF TRUST/BOM:
So the star spangled banner was written after a much needed victory in the war of 1812. It was a moment in history when Americans thought they might be going back under the rule of the British Monarchy. The flag has gone through a lot of changes and a lot more battles, but all the while it has been a symbol of freedom and that freedom has been worth fighting for and continues to be worth fighting for. For me personally, the most important freedom comes in the first amendment with the freedom of religion. Which brings up another point: we do not worship the flag nor this country. We are citizens of a heavenly country as St. Augustin wrote. I love the USA because it guarantees me the freedom to participate as a citizen of the heavenly kingdom even as I await the return of the king.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget about Moses’s get together on the 17th and the CSAUP on the 24. Also a 2.0 workout in the works, possibly the week after the CSAUP.

Christmas in July

THE SCENE: Gloomy morning. Rain came in about halfway through
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the greenway
THA-THANG:

A throwback to the 12 Burpees of Christmas, we ran down the greenway, with stations at each light post. We ran to the light posts in order, stopping at each one we have passed on our way back to do the exercises. Started at 1, PAX got to around 8 before Q rounded everyone up to complete the exercises at the end that we didn’t get to. Exercises are as follows

1 Burpee

2 Bodybuilders

3 Hand Release Burpees

4 Single Leg Burpees

5 Double Merkin Burpees

6 Tempo Burpees (4 count on way down of Merkin)

7 Iron Burpees (Iron Mike at top of Burpee)

8 Shoulder Tap Burpees

9 Peter Parker Burpees

10 Burpee Broadjump

11 4 count Bearpee

12 Jackees

MARY:
20BBS
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:
Story of a boy and girl. The boy traded his marbles for the girl’s candy, but kept his favorite marble for himself. That evening, the girl was happy with her new marbles, but the boy couldnt help but think that the girl had cheated him as he had cheated her. It is best to approach relationships giving it your all, because if you hold back, you may be less pleased with your relationship.s
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.