Soot – Page 9 – F3 Knoxville

Another unneeded garage sale

August 2, 2018 Abort

THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage. Once inside the garage, circle up for a super easy 3 minute workout. Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level. Each exercise is a way to move to the next corner. Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap. Exercises as follows:

Bear crawl
Duck walk
Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
Inch worm

Mosey up another level for the four corners routine. Simple run between each exercise. Exercises as follows:

Box cutters x20
Alternating hand merkins x20 (10 each hand. Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around. Recover and 10 count. Begin mosey back to start point. Pause for squats while waiting on Preacher who took a wrong turn in the garage.

MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Expect the Unexpected

July 31, 2018 Soot

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

Roll Dice. Do exercise.
Mosey to other side of field.
Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP

Exposives

July 30, 2018 Soot

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

Squat Jumps
Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Burbs, Burps and Bags

July 27, 2018 Snorkel

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

Ruck hammers x 50
Ruck up flutter kicks x 25 4-count IC
Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS:

A little field work

July 24, 2018 Quarantine

THE SCENE: 68 degrees, cloudy, 100% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/back (4ct) x 12

Cherry Pickers x 10

Tempo Squat x10

Angle Grinder x 5

SSH x 20 (4ct)
THA-THANG:

Mosey to Emerald Youth Soccer Complex
4 Corners: 4 laps around the field with exercises at the corners (Lap 1: Merkins x 15, Lap 2: BBS x 15, Lap 3: CDD’s x 15, Lap 4: Heels to heaven x 15). Once finished alternate 15 (4ct) flutter kicks and mosey sideline until 6 arrives.
Bearmuda Triangle: 3 cones ~30 yards apart. 1 burpee then bear crawl to 2nd cone, 2 burpees then bear crawl to third cone, 3 burpees then bear crawl to start.
Burpee Dan: sideline to sideline. 1:4 Burpee/lunge across.
Mosey back to AO

MARY:

Flutter kick (4ct) x 15

COUNT-OFF & NAME-O-RAMA
16 strong. Welcome Anklet from Memphis

CIRCLE OF TRUST/BOM:

What is your identity? We are all going through life trying to make a name for ourselves. We all want to be good at something. He’s a good attorney, runner, smart, funny, etc. We frequently feel to be successful we must take something or earn it. Although many of these things are noble pursuits, when we chase them for our own glory or make them the cornerstones of our lives we find it exhausting, chasing after the wind. Our frequent failures lead to guilt or depression. Even when we succeed it is fleeting or not enough.

The truth is God has given us a name and established our identity in Him. Even more, it is a gift, something we did not earn.

When we find our identity in Christ it frees us to pursue our passions for His glory.

MOLESKIN:
Thanks to Jenner for sharing and giving an update on his pursuit of medical school. Praise for doors opening in the application process and prayers for his continued journey to becoming a doctor