F3 Knoxville

The Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot

THA-THANG:

  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

MARY:
Flutter kicks, Box cutters, and finish with LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
MOLESKIN:
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.
ANNOUNCEMENTS:

Keepin’ It “100”

THE SCENE: Wet & warm – ~62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – IC x10

Frankensteins – sideline and back

Slow paced butt kicks – sideline and back

Slide & squat to the sideline & walking lunges back

THA-THANG:
Short mosey up to the road & pick up CMUs. Three stations with two workouts at each station. Complete 22 reps of each workout within the station and then run a lap down to the parking lot and back. Move to the next station, rinse and repeat until 100 reps per workout are completed.

  • Station #1 – Merkins / Overhead Press (CMU)
  • Station #2 – LBCs / Curls (CMU)
  • Station #3 – Squats / Rows (CMU)

MARY:
Arm Stretches – 10 second count per arm.

Tempo-squat – x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My inner nerd came out and I spoke briefly about the life of Abraham Lincoln. Honest Abe faced many difficult obstacles throughout his lifetime – grew up extremely poor, suffered from clinical depression, lost multiple children at young ages, lost a U.S. Senate bid to Stephen Douglas in 1858, and many more as president. However, for each specific situation, he fought through the adversity by leaning on his faith, humility, and vulnerability. Every individual in his close circle of trust was aware of his struggles and he was not afraid to communicate his hardships to those closest to him. This is a rare trait that people truly admired about him.

With the past two years being trying times for everyone in their own way, it is important for us to utilize the F3 platform to encourage, support, serve, etc. each other. I challenged everyone to be vulnerable in 2022 and to never be afraid to speak up if there’s anything your fellow PAX can do to help in any way.

MOLESKIN:

None

ANNOUNCEMENTS:

None

Thank the Corp

THE SCENE: warm…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x15

Wall sits 20 count

Inch worm across grinder

X20 overhead claps

THA-THANG:
Marine Corp PT Test- sorry Scout!

  • 5 pull ups
  • 15 merkins
  • 30 BBS
  • Lap from grinder to wood bridge, to troll bridge & back up

MARY:
Tuba from San Antonio joined us this morning.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: 

wanted to do the marine Pt test after discussing it at coffeeteria with Peach & Drifter. When at the Arsenal for Christmas Eve, I stayed quiet but those families who couldn’t be together for the holidays was heavy on my mind and wanted to bring that out today.

War brings out the worst and the best in people. Wars do not make men great, but they do bring out the greatness in good men.

Prayer notes:

Think about those serving and can’t be with their families during the holidays. Think about the children who don’t have families. Think about the parents who don’t have children.

ANNOUNCEMENTS:
Hammy has Q Thursday. RadioShack made it out after a 4 month hiatus of nursing a baseball injury with Espy & Taco. Tuba plans to come back.

Holiday Sea Biscuit

THE SCENE: 52 Degrees for a great start to the week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Oval Office. Arm circles forward and backward with a few other arm motions while on the mosey to the track.
THA-THANG:
Sea Biscuit. Movements (PT): 10 Burpees, 20 Merkins, 30 Walking Lunges.

  • Complete PT
  • Run 1 Lap around track
  • Complete PT
  • 2 Laps
  • Complete PT
  • 3 Laps
  • Complete PT
  • 2 Laps
  • Complete PT
  • 1 Lap
  • Team up with 6 and work through for remainder of time.

MARY:
BBS OYO
Flutter Kicks (IC x 18)
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Speak life in every situation. Be the person that says “hey, it’s going to be ok.” or “You know what, it’s really not that big of a deal and we can make it work.” Be positive, and speak life into everything!
ANNOUNCEMENTS:

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.