F3 Knoxville

Tag: Survivor

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
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:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 4;8
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure,
“
whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.

The Walls of Jericho

THE SCENE: high 50s, dry, perfect for a JUCO beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the coupon pile. Do 25 Curls at the bottom and 5 pull-ups at the top. Repeat.

Mosey to the grass hill in the back of the AO (aka the Wall). Do 11s with burpees at the bottom and heels to Heaven at the top.

Mosey to the large parking lot east of campus. Beginning from the first light on the right, do 25 merkins and run to the next light pole. Then, return and do 25 squats and run to the next light pole. The original plan was to rinse and repeat until you reach the last light, but we ran short on time.

MARY:
Planks, flutter kicks
COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:
“The Lord said to Joshua, “See, I have given Jericho into your hand, with its king and the valiant warriors. You shall march around the city, all the men of war circling the city once. You shall do so for six days. Also seven priests shall carry seven trumpets of rams’ horns before the ark; then on the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall be that when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, all the people shall shout with a great shout; and the wall of the city will fall down flat, and the people will go up every man straight ahead.”

Joshua 6:2‭-‬5 NASB1995

There are many commands of God that have a functional purpose. For example, it makes sense that the Israelites abided by all the rules concerning leprosy so that it wouldn’t spread to others. There are other commands, like those given to Joshua concerning the conquest of Jericho, that don’t really make logical sense. God told him that He has given the city to them, but God still required something to receive the gift. He required them to march, shout, and blow rams horns. Why? I don’t know nor does anyone. All we can say is that it was a command of God to receive the otherwise free gift that was being given to them. Would they have received the city if they only marched 6 times around the city on the 7th day? Certainly not because they didn’t do all that God commanded. I encourage you to keep these thoughts in mind when studying instructions from God in His word. It may be that we sometimes question God’s commands if they are really necessary. The fact is that if we love Him we will keep His commands. John 14:15

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.

Acta Non Verba

THE SCENE: Pleasant 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop x 25 (4 count)
  • Cherry pickers x 5 (4 count)
  • Tempo merkins x 10 (4 count)
  • Mountain Climbers x 10 (4 count)
  • Tempo squats x 10 (4 count)

THA-THANG:
Mosey to the courtyard

15’s on the brick wall

  • 14 dips, 1 step up/13 dips, 2 step ups, etc

Dowhill

  • 50 SSH (SC), 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 10 burpees , Run a lap (two rectangles)

Burpee Freezetag – Two taggers, if you are tagged or run out of bounds, start burpeeing until a teammate unfreezes you. Swap taggers after 3 minutes.

CIRCLE OF TRUST/BOM:

Acta Non Verba – Deeds not words

1 John 3:18 – let us not love in word or talk but in deed and in truth. 

The context is in helping those in need; I want to apply this concept to all facets of life. Don’t talk about it, be about it. If you are to be a leader in your home, your church, your workplace and your community then let your actions speak on your behalf and tell your story. No more good intentions, no more I meant to’s, do the job and do it well. Acta Non Verba – Deeds not words

ANNOUNCEMENTS:
Sign up for the Wild At Heart Weekend!

Gloomin’ the Cube

THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.

Circuit using the runner as a timer or setting 1 min timer if there was no runner.

  • Run stairs
  • Sledge hammer swings
  • BBS w/ 10 lb med ball
  • Mountain Climbers
  • Dips
  • Ladder drills
  • Jump rope
  • Flutter kicks
  • Merkins
  • KB swings w 35 lb

MARY:
20 CMU curls
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 warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12

“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12

Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.