F3 Knoxville

Tag: Snitch

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

Root!

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 
THA-THANG:
Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

 

 

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.

Iron PAX – DP

THE SCENE: Clear and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • BA Circ IC x 15
  • Squat IC x 10
  • Merkins IC x 10

THA-THANG:
Iron Pax – Week 0

  • The Laredo
  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunges (ea leg)
  • Run 400m
  • Rinse and Repeat x 6

MARY:
Ribbed led us through some Plank Destroyers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gracious to be a part of F3 and specifically the Dog Pound PAX. As AO Q I’d like to accomplish 2 things with you 1. Create a culture of Qing. It’s the foundation of F3 and gives us a place to practice our leadership. It also gives us the opportunity to say thank you and give back to all the Q’s we’ve attended. 2. Let’s find a way to install some pull up bars!! Looking forward on working on this with you all.

MOLESKIN:

Applause to Mustard for showing up with one running shoe and one keen fishing sandal. He still posted a great time!

ANNOUNCEMENTS:
TTTP

FIA/2.0 workout

Brolympics II

Can we do this without a GPS

THE SCENE:  drizzle in the air. Perfect temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH,  tempo Merkins, cherry pickers, Rockettes.
THA-THANG we started off with doing a couple of laps around the track and up the hill stopping at six  different locations to do 10 Merkins, 20 drydocks, and 30 squats. At each lap we stopped and did 10 pull-ups at the playground. After that, We did a lap and landed at the tennis court. Five stations including: Merkens, drydocks, squat jumps, BBS, plank jacks. Keep doing exercises until Americans have reached 20 and then rotate. Two rotations. After that, we just moseyed around the park and stopped occasionally to do some exercises including pull-ups, dips, Merkens, dry docks, and squats.

MARY:
Flutters x30
COUNT-OFF & NAME-O-RAMA
5 pax, good to see Cavalier slumming it at the Equalizer
CIRCLE OF TRUST/BOM:
Be the same person you are at church and around F3 As you are with your old high school buddies. Change your environment, don’t adapt to your environment.
MOLESKIN:
We got to explore the equalizer today. Fun GPS designs
ANNOUNCEMENTS:

Spacing is important

THE SCENE: Humid but cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts, cherry pickers, Merkins
THA-THANG:
Run around Course (roughly 1/8 mile)  stopping at cones (6) to do exercise. Change exercise after each lap. Exercises were:

  • 20 Merkins
  • 20 plank jacks
  • 5 burpees
  • 30 dry docks

Mosey to lower lot and do side lunges with jumping 180 from one end to the other.

Mosey back up top to do another lap of 1/2 20 4-Ct LBCs and 1/2 20 4ct flutters
MARY:
No time for that mess
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:

Get to Know the Taste of Love (pulled from a MS devotion)

God, seeing what was happening on Earth, sends, as an act of love, His Son on a rescue mission to stop further deformation and to renew our likeness to God. Jesus Christ came to Earth to save people, to show us God’s love, and to show us how we should live to please God. He presents us our destiny and shows how this destiny will be fulfilled.

Christ came to this world because the Father wanted to be reconciled with humanity. God the Father wanted to fix the relationship we have with Him. He gave us the example of love. He wants us to trust Him and come to Him with no fear or dread.

The passage from the Gospel of Luke shows the picture of God that is dearest to me. This story shows God who is not a heartless judge, but a loving father. He is the Father that can feel sadness, joy, and who can be deeply moved. I can imagine how happy the father in this story was when he finally met his younger son! He was full of emotions! Before this meeting, the father was probably worried sick. He was wondering what was going on with his son. There were no mobile phones, so the son couldn’t call or text: “Hi dad! I’m in Jerusalem. Things are going great.” There was no Facebook or messenger (I know it’s hard to believe). There were no highways that could be used to travel quickly and visit your family. However, there was continuing uncertainty. That is why, when the father saw the son (even though the son looked nothing like the kid he used to be), he was delirious with joy! The moment he saw his son, he didn’t wait for his son to come to him. Instead, he ran toward the son and embraced him. The son, probably with tears in his eyes said: “Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.” And what does the father do? He gives him presents! He doesn’t reproach his son; he is just happy that his son is safe. He accepts him back and forgets everything that has happened.

It’s exactly the same with you! It doesn’t matter what you’ve done, it doesn’t matter how dirty you feel. God loves you! You have the gift of God’s love. Do you know it?

MOLESKIN:
I believe the cone were too clustered when you do 60 Merkins in 20yds. Dry docks were not fun either.
ANNOUNCEMENTS