F3 Knoxville

Tag: Submarine

Balls are Balls are balls

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

  • Hello Dollys
  • LBC’s
  • Monkey Humpers

 

  • Mosey over to the rock pile
    • 21 Curls
    • 20 goblet squats
    • 20 OHP
    • 20 Triceps extensions
      • 2 times
  • Mosey to the Dock
    • All of us on the Dock
    • 20 Calf Raises
  • Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
  • Mosey to the bathhouse
  • 11’s
    • pull up and mosey to the splash pad and 10 Box jumps
  • Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

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:
Matthew 19:3-6

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

Not All CMUs are Good CMUs

THE SCENE: Wonderfully warm(er than recently)
F3 WELCOME & DISCLAIMER Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC x10 each way | Cherry Pickers I[DP]C x5 | Tempo Squats x10
THA-THANG:

Grab a CMU & Colonizer Run with CMU Merkins to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 10 Burpees together, return and start the next round.

Round 1: Squat Thrusters, OH Press, Curls, Goblet Squats

Round 2: Left Arm Row, Right Arm Row, Flutter Kicks, CMU Pull Throughs*

*Time was called before we got here, returned to the AO, stopping for 25 dips on the way

MARY:
There just wasn’t any time left. Maybe next time.
COUNT-OFF & NAME-O-RAMA
12 HIMs; 2 FNGs (!!)

Ski-Dog; Excitebike; Goat Dish; Mayberry; Ribbed; Submarine; La-Z-Boy; DriftWood; Inspector Gadget; Nole; Jagged Pill; Blindside

CIRCLE OF TRUST/BOM:

“Not all money is good money.” 

I heard this quote for the first time yesterday and it really made an impact on me. Hustling, grinding, and always searching for more financial success isn’t always a good thing. Would taking a promotion and a pay increase be worth more time away from my family? Maybe, but not often. This is something I need to remind myself as I have opportunities to add more hours or enter into a new position in Knox County Schools…ANNOUNCEMENTS:
2nd F event tonight at 6 pm at Admiral’s Pub in Farragut; CSAUP 5/9 9 pm-Midnight; JUCO Convergence 7/2

Einhorn and Finkel, Finkel and Einhorn

39 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm burners and squats
THA-THANG:

Mosey to CMU pile to get one CMU each, then up to the upper lot and partner up.

You must find out three things (with substance) about your partner while working together.

Partner 1 starts a beginning of upper lot and runs around Stonehenge and back while partner 2 does the following until partner returns

  • 10 curls
  • 10 presses
  • 10 tris
  • 5 burpees

Pick up where you left off and continue repeating till Q says stop. line up for sprints and Bernie Sanders just to mess up breathing patterns.

partner 1 carrries both CMUs towards the tennis courts by way of the cul-de-sac while partner 2 does 10 burpees and then runs to parter and they switch.
Once at the court you complete the following workout then run down court and back. 20 CMU jump overs, 15 back to back CMU passes, 10 blockee merkins, 5 burpees. REPEAT.
return CMUs and head to AO

MARY:
Imperial walkers while we learn about what we found out about our partners. Doing a few burpees and then some flutter kicks
COUNT-OFF & NAME-O-RAMA
11 including FNG “Einhorn”
CIRCLE OF TRUST/BOM:

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
Great morning. I have really missed the fellowship of this PAX. Great guys that care for each other and great mumblechatter
ANNOUNCEMENTS:
CSAUP

Spy Wednesday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 79% 62 ℉ 5.5 mi/h S

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs,  10 Imperial Storm Troopers, 10 Rockettes, 10F/10B Tie-Fighters, 3 Cherry Pickers.

THA-THANG:

Mosey .25 miles (basically to restrooms).

Rep counts of 10-9-8-7-6-5-4-3-2-1 for each of these three exercises. So, 10 of each then BBS, then 9 of each 10 BBS, 8 of each 10 BBS, to 1 of each.
Burpees
Jump squats
Merkins
10 BBS between each round.
Recover if PAX mumble chatter begins to indicate lack of ability to continue.

Fellowship Mosey to parking area near Smoke House (CMUs).

14 Hindu Squats, 1 Merkin
13 Hindu Squats, 2 Merkins
12 Hindu Squats, 3 Merkins
…continue this pattern until…
2 Hindu Squats, 13 Merkins
1 Hindu Squats, 14 Merkins
Recover after rabbits finish.

Go and grab CMU. Only one and circle up.

10 CPRs in cadence. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 4 rounds in.

Mosey back to AO
MARY:
15 Flutter Kicks and Recover
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:

It’s Holy Wednesday (Spy Wednesday). Traditionally thought of as the day that Judas worked out his deal to hand Jesus over to authorities. For 3 years Judas had been with Jesus. But Judas wanted something different than what Jesus was giving. Judas received 30 silver pieces for betraying Jesus. Have you kept your faith? To what degree? If the price were right, would you betray Jesus and deny him?

 

MOLESKIN:
For Ribbed’s M and the continued healing of her hands. For Choir Boy and the decisions/opportunities he’s facing. For Will a student with Stripped was while he was in Student Ministry, who is staring down a 12-14 hour surgery tomorrow. For all of our F3 brothers battling injuries. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
Flag handover Friday 4/15 at The Equalizer.

Life To The Full – The Equalizer 4-8-22

THE SCENE: Approx 42 degrees and breezy with a mostly clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x 5; feet together reach for toes 15 seconds; feet apart reach for each <right, left, middle>15 seconds each; Little Baby Arm Circles IC x 5 each way; Tempo Merkins IC x 5; Downward Dog hold for 20 seconds; Tempo Squat IC x 5.
THA-THANG:
* Two lines of cones were placed 20 yards apart in the front parking lot of the AO.  The workout consists of 3 Rounds – each containing a movement technique for 20 yards from one cone row to the next, 10 reps of a high-plank core exercise, a 20 yard uphill Crawl Bear back to the start, 10 Burpees, and a prescribed amount of laps around the track.  The PAX set goals of 1a – don’t stop moving and 1b – finish the workout on time.  Both goals were met.

  • Round 1:
    • 20 yard Imperial Walker
    • 10x Shoulder Tap Merkins
    • 20 yard uphill Crawl Bear
    • 10 Burpees
    • Run 2 Laps around the track
  • Round 2:
    • 20 yard forward lunge
    • 10x Bird Dog (2=1)
    • 20 yard uphill Crawl Bear
    • Run 3 Laps around the track
  • Round 3:
    • 20 yard Toy Soldier
    • 10x Switch Climbers
    • 20 yard Uphill Crawl Bear
    • Run 4 Laps around the track

MARY:
Early finishers circled back around the track to join the Six and encourage them to press on to the finish.  Once all were in a 60 second Canoe Hold was enjoyed by all as time expired
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
“Every man has two lives, and second one begins once he realizes that he only has one.” -Unknown

Are you making the most of your days?  Jesus described the shepherd / sheep relationship as one in which the sheep are given a life that is far beyond what they could ever imagine for themselves.  David described this life from the prospective of a sheep, and it’s so desirable.  Jesus wants everyone to have a life through him that blows away all of their limited beliefs about what life can be, and there are brothers at F3 who can help guide you to that path if you feel like something is missing in your life or if you know that you’re currently off track.
MOLESKIN:
John 10 and Psalms 23
ANNOUNCEMENTS:
Flag Handoff at The Equalizer – Friday 4/15.  Be there or be square.