F3 Knoxville

Words

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in
    MARY:
    None
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

    MOLESKIN:

    ANNOUNCEMENTS:

Needed

THE SCENE:  40 degrees F, 69% humidity, dark with clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Inch worms

30 second planks: High, low, John Trivolta’s left and right, rear

Glute Marches
THA-THANG:

  • With two CMUs, one held high and the other low, perform reverse lunge to step up (5/leg).  After that perform single leg Romanian Dead Lifts (8/leg).  Do three total rounds and plank until all HIMs are complete.
  • Push – Pull Ladder:  8 to 1 pull ups or inverted pull ups, 16 to 2 merkins.
  • Four Rounds: 5x CMU Curtsy Squats, 4x Burpee broad jumps, 3x grinder laps.

MARY:
20x Flutter kicks, 20x box cutters, 50x LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs including Spooks (Travis Elkins) from Fredericksburg, VA.
CIRCLE OF TRUST/BOM:
Jude 24-25:  Now to him who is able to keep you from stumbling and to present you blameless before the presence of his glory with great joy, to the only God, our Savior, through Jesus Christ our Lord, be glory, majesty, dominion, and authority, before all time and now and forever.  Amen.

This should be our reason for assurance and hope.  Live it.

MOLESKIN:
Prayers for Fins mom (health) and for Espy’s family (death of his dad).
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Happy New Year

THE SCENE: Low 40s and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15x LBACs Forward
  • 15x LBACs Reverse
  • 8x Cherry Pickers
  • 20x Side-Straddle Hops

THA-THANG:
Mosie on over to Mt. Krumpet and go through the life of Baby New Year

  • 10x Merkins at bottom
  • Bearcrawl up
  • 20x LBCs at top
  • Run down
  • 30x Merkins at bottom
  • Karaoke up (Switching side ½ way)
  • 40x LBCs at top
  • Run down
  • 50x Merkins at bottom
  • Sprint up
  • 60x LBCs at top
  • Run down
  • 70x Merkins at bottom
  • Bernie up
  • 80x LBCs at top
  • Run down
  • 90x Merkins at bottom
  • Bearcrawl up
  • 100x LBCs at top
  • Run down

If completed, Work your way backwards

MARY:
Mosie back to the Grinder the long way

CIRCLE OF TRUST/BOM:
Happy New Year Gents. All of our struggles in 2019 are now over and it is a new year and a new decade. Let’s grow and learn from the past year and use that new knowledge to make 2020 a great year.

2 HIMs | 3 CMUs

THE SCENE: warm enough for shorts and short sleeves. I think it was high 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH IC, soccer lap warm up, LBCs
THA-THANG:
3 CMSs on a 2by4 and one HIM on each end

Hike to the soccer field by the elementary school.

20 reps with your partner on each side of the field with a movement between (three times)

  • Press / bent row / walk over head
  • Curl / dips / walk under hand carry
  • Squat / over head press / shoulder carry

Hike back to AO

MARY:
20 squats (making up for missed round), 20x IC mtn Climbers, 20x IC flutter kicks, 20x IC box cutters

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:
The 3rd F of F3 is really defined as a question: what do you believe happens when you die? How does your answer affect how you live today?

My answer: starts all the way back in Genesis. God created the world good and created humans to be partners in that good work, but we continue to choose our own way, our own wisedom. This continued throughout history, even when God picked a nation for himself, they also chose their own way. Then God came as a man and showed us how to live in the Kingdom of God despite the wickedness around us. Jesus became human flesh and submitted himself to the wisdom of God all the way to the point of death and the grave. And then he rose again and ascended into heaven.

So my answer to the first question is that I believe death is not the end. We have hope in the resurrection and Christ’s reign over a new heaven and earth. So how we live today is to bear one another’s burdens. We need each other for this mean time while we wait for Christ to reconcile all things to himself and we submit ourselves to be servants of all people.

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

A Visit from St. Nicholas

THE SCENE: Approx 40°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Steps 20 sec

High Knees 20 sec

Butt Kicks 20 sec

SSH X 20

THA-THANG:

10-1

Do 1 set then run to the pavalon and back. 1 exercise at a time.

Burpee box jumps

Pull-ups

Lt Dans (1 per leg/2squats)

MARY:
10 BBS IC

10 Flutterkicks IC

Repeated twice.
COUNT-OFF & NAME-O-RAMA
6 defied the fart sack
CIRCLE OF TRUST/BOM:

A Visit from St. Nicholas

BY CLEMENT CLARKE MOORE

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds;

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow,

Gave a lustre of midday to objects below,

When what to my wondering eyes did appear,

But a miniature sleigh and eight tiny rein-deer,

With a little old driver so lively and quick,

I knew in a moment he must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

“Now, Dasher! now, Dancer! now Prancer and Vixen!

On, Comet! on, Cupid! on, Donner and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of toys, and St. Nicholas too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke, it encircled his head like a wreath;

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Christmas to all, and to all a good night!”

MOLESKIN:
Got me 3 miles.
ANNOUNCEMENTS:
Breakfast at Drifters on Saturday.