F3 Knoxville

Tag: Snitch

The UN-Matched Game

THE SCENE: Cold. Very cold. But not too cold. But cold enough to be cold. But not really that cold. Kind of like cold when your cold and think it could be more cold but don’t want it to be colder. That kind of cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the flag, 20 jumping jacks, 10 tempo push ups, 10 tempo squats.

THA-THANG:

Mosey to playground for three rounds of 5 pull ups, 5 burpees and 5 squats. Then…
Route 66 with shoulder tap merkins increasing at each cone by one. (11 cones, total of 66). Mosey back to the flag.
Time for the memory game!
12 Tiles  with two of each exercise for matching. Put the tiles face down and try and pick a match. If you get a match you do the exercise and toss the cards to the side. If you don’t get a match, you do both exercises and flip them back over.  After each turn, run down to the playground and do 5 pull ups and back.(we mixed it up a little and ran a lap instead on a couple of them)

MARY:
20 Flutters
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”
‭‭Hebrews‬ ‭10:24-25‬ ‭

talked about our need for the church. Not the actual building, although important to be there, but being with other believers and leaning on each other, learning with each other and loving each other.
MOLESKIN:
Welcome back to the gloom Benchwarmer!  Your too close not to come more often.
ANNOUNCEMENTS:
None.

The 52 Card Pickup at the Asylum

THE SCENE: A cooooollllll 22 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

30 Side Straddle Hops
THA-THANg:

Running to the Tennis courts

Using the sweat deck app 

  • diamonds where merkins
  • clubs were monitions climbers
  • hearts  were V ups
  • Spades were Star Jacks
  • Every 10 cards take a lap

MARY:
20 box cutters

20 scissor kicks
COUNT-OFF & NAME-O-RAMA
5 HIM’s
CIRCLE OF TRUST/BOM:
Cry out to the Lord for in our weakness his power is made perfect.

The Great Pavilion Tour

THE SCENE: Anywhere from drizzle to downpour and about 58 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 25 ssh on 4ct, Thai fighters x10 L leg forward and x10 right leg, Windmills x8, and Cherry picker x8
THA-THANG:
Mosey to the far pavilion perform 10 Man Makers 20 Dry Docks, 30 Freddy Mercury, 40 squats

Mosey to covered picnic area…rinse and repeat above exercise and reps

Mosey to covered arches 10mm,20 dd, 30 fmerc, and 40 squat…Mosey to pavilion and rinse and repeat one last time.

Perform 3 sets of 20 table row, 20 dips

Set of plank exercises

On your six for heel touches 20 4ct, dead bugs 15, 4ct, LBC oyo x30

Mosey up to top of cardiac, sky opened up, back to pavilion

Finish up with Super Mario’s (20 bench to table to bench walk overs)

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Your word is a lamp to guide my feet and a light for my path. -Psalms 119:105

We want to see the big picture.  We want to know the path before us before we go.  To know what pitfalls might lie ahead.  Gods desire is for us to trust him today.  Just do today.  His word will guide our feet and show us just enough path for us to follow.  We don’t need to see what’s up ahead.  Just what is here right now, and trust he has our best interest at heart.

MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

hump day at the Lizer

THE SCENE: low’s 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x 25); Tempo Merkins (x10); Imperial Squat Walkers (x10); BAC (x10 both ways)

THA-THANG:

  • Mosey to playground.  10 Body Blasters (Burpee/pull-up/knees to elbows) and flutter-kicks for those waiting for a spot.
  • LAP around the track.
  • Ring of fire — 10 squat jumps + 10 second hold squat; 9 squat jumps + 10 second hold; 8… etc… you get the point.
  • LAP around track
  • Lunged the parking lines with 2 merkins at each line.  Uphill and downhill.
  • LAP around track

Tour de park — we moseyed around the park stopping at each street light for 20 exercises of dealers choice.  Included BBS, diamond merkins, crab jacks, pickle pounders, jump-knee-tucks, imperial squat walkers, merkins.

MARY:
Peter Parkers and flutter-kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
An encouragement in the New Year to take some time each week to plan.  Planning has made all the difference in being intentional with my time, attacking the week, and making sure the things that should get my first and best actually get that.  Through planning, you take time to list out your roles and goals for the week and make sure the most important things get on your calendar.  When I fail to plan, I drift into the week and often find myself just responding to whatever is coming my way instead of focusing.  It effects my kids when I plan out our nights and how we are going to use our time together (so we don’t just default to tv).  It effects my wife when I plan out our date nights and time for communication throughout the week where I am seeking to draw her out and care for her.  So, take time each week to think thru what you are called to do, what is most important, and put those things on the calendar in pen.