F3 Knoxville

Tag: Soot

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Shared Burden

THE SCENE: Cool but not rainy for once!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops x10 in cadence

Shoulder Circles x10/direction

Merkins x6 in cadence

Squat Benders x6 in cadence

THA-THANG:
Mosey to Hoskins Library.

Log Carries. 3 PAX per log.

  • Carry to Whirlwind of Opportunity
  • 50 Log Presses
  • Carry to Pat Summit Statue
  • 50 Log Squats
  • Carry to Hoskins Library
  • 20 Log presses + 20 Log squats

Mosey back to Big Ball.

Dice of Doom

  • Roll #1 15 Burpees
  • Roll #2 15 Side-Straddle Hops
  • Roll #3 15 Burpees
  • Roll #4 Water Break

COUNT-OFF & NAME-O-RAMA
9 PAX including 2 FNGs
CIRCLE OF TRUST/BOM:
Matthew 11:28-30

ANNOUNCEMENTS:

Alcoa CSAUP next week.

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?