F3 Knoxville

Tag: Sweeper

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MARY:
No time.
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 love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

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

Count to 100

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walkers, SSH, Windmills, cherry pickers, Moroccan night clubs
THA-THANG:

Mosie to large parking lot by the lake, with a quick pit stop for dips and box jumps.  Shuttle run to increasing distance parking lines, bernie back and exercises at starting line:

10 Burpees

20 BBS

30 Lunges

40 Merkins

50 SSH

60 Squats

70 Overhead claps

80 Flutter kicks

90 Calf raises

100 LBCs

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Check in on your friends, and if you need help reach out to someone.  Revelation 21:4 He will wipe every tear from their eyes.  There will be no more death or mourning or crying or pain, for the old order of things has passed away.
ANNOUNCEMENTS:
Sign up for Iron Pax, we will start week 0 this Friday.

Intentional examples

THE SCENE: nice southern summer morning around 70 degrees and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Mountain climbers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Reverse Indian run (merkins until the 6 passes) to the coupon pile. The following circuit workout is on the docket for this morning. Follow the circuit clockwise.

  • 25 OHP
  • 25 squats
  • 25 Freddie Mercury
  • 25 merkins
  • 25 heels to Heaven
  • 10 pull-ups and 10 burpees

MARY:
25 flutter kicks, Protractor
COUNT-OFF & NAME-O-RAMA
11 worked through that circuit!
CIRCLE OF TRUST/BOM:
I have had something on my heart recently that often comes back around. I am sure we all think often about the examples we set for those around us. A lot of times these are not intentional because they aren’t planned…they just happen because someone is watching. I heard a song on the radio in the morning yesterday as I was driving to work. It was “Watching you” by Rodney Atkins. In this song, he lists a couple of examples that he inadvertently sets for his son. One of them was a four letter word that he let slip and another was his prayer for help to be a better example. His son witnessed both and mimicked his dad because he wanted to be just like him. This got me thinking about the example that I set for my children. Do I let things slip and is this the only type of example that I show? Or do I intentionally show an example that I would be proud to have my children follow?

“Train up a child in the way he should go, Even when he is old he will not depart from it.” – Proverbs 22:6 NASB1995

MOLESKIN:
Nice to see the early runners heading to All-pro Dads as we got started!
ANNOUNCEMENTS:
Iron PAX coming up soon.

Quality Time at Sophomore Hill

THE SCENE: Nice 70ish degrees with about 55% humidity.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:

High Knees
Kickbacks
SSH
Merkins
Tempo Squats
Freddy Mercuries

THA-THANG:

Last Man Up to Sophmore Hill (doing a set of Flutter Kicks along the way
Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed
Cindy Crawford (5 corners)
– AMRAP 5 pull-ups, 10 merkins, and 15 squats, 20 LBCs and 25 Calve raises

MARY:

Boat/Canoe
Freddie Mercuries

CIRCLE OF TRUST/BOM:

Heb 10:24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Eccl 4:9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

Privilege to be together with you men, you encourage and inspire me to be a better Christ-follower, let’s continue to bring others into the F3 fold and watch them change!

 

Bold Tree Removal

THE SCENE: 67 °F, air nice ‘n thick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Windmills, Mountain Climbers, Tempo Merkins, Side straddle hop and Chinooks
THA-THANG:
30 Guardrail dips on the way to Jucomajaro

  • Split into 2 teams of 4; at each line (100ft), team had to do 8 burpees and 8 squats to the tree
  • At the tree, 1 team cut branches off the dead tree with a saw that happened to be there while the rest of the team did a stationary exercise, then carried wood up the hill
  • The  other team was doing a moving exercise and took over sawing when they got back.
  • Stationary Exercises: Merkins, Burpees, Flutter Kicks and squats
  • Moving: Bear crawl, crab walk, lunges and bernie.

The tree was cleared from the road; only took a couple years.

MARY:
Time for 5 whole big boy sit ups

CIRCLE OF TRUST/BOM:
The wicked flee when no one is pursuing them, but the righteous are as bold as a lion.  Proverbs 28:1

Starting with a side bar: My non-running daughter prefers the version of this verse that says, “only the wicked run when no one is chasing them”  But I want to focus on the second half of the verse and the topic of Courage as it relates to being bold in facing failures aka shortcomings aka lies aka sin (that’s what God calls it) in our life.  Are we masters of “perception management” knowing what people think of us and keeping our image up? Or are we real, transparent and bold/courageous enough to be real with people and confess our sins to God and then to others?  It’s hard to be bold.  It’s hard to be honest, but that is what we are called to.

Allows me a silly analogy to the tree removal we did this morning.  Removing the clutter and lies from our life isn’t easy work and we get used to operating by just walking/working around them.  Pretty soon, we don’t even see them. But God will show us, through other guys in our lives most often, that we need to remove the things that block our full potential.   I hope the time off today for many of us allow us time to have God show us where lies are in our life.

The other part of this verse that got me thinking is this sounds like a chicken or the egg thing.  The Boldness can comes from Righteousness and Righteousness comes from Boldness.

So what starts it?   (Hint: The church answer works here)  God.   God starts the work in our heart.  Righteousness comes from God; and when being right with God can boldly face life.  But it takes courage to face the sin in our lives.  Only the Holy Spirit can give us the boldness to face our sin and that is through the finished work of Jesus Christ.

ANNOUNCEMENTS:
5K BYOS (bring your own steak) Tuesday night.  See slack for details.