F3 Knoxville

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS:

12 Sides of Mayhem

THE SCENE: Warm, 60’s almost perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

LBAC forward and backwards x 10.

Little of This.

Little of that.
THA-THANG:
We partnered up, and each group received a 12 sided di. While one partner did the workout from the dice, the other alternated between goblet squats and curls. The exercises and destination were determined by fate.

  • Take your block with you, and carry it up the stairs 5 times – 1
  • 10 CMU pull-through merkins at the apex – 2
  • 15 curls for the girls at the troll end of the troll bridge -3
  • 20 Grave diggers at the tennis courts – 4
  • 25 CMU Big Boys at the Playground – 5
  • 30 Overhead press on the Grinder – 6
  • 25 Skullcrushers at the swings – 7
  • 20 American Hammers at the Flags – 8.
  • 15 CMU Step ups (single count) Bench of your choice – 9
  • 10 Blockees at the Apex – 10.
  • 5 Derkins on the CMU, your location of choice – 11
  • Open the box, complete the directions, don’t tell the others – 12.
  • In the box were directions to overhead press x 10 for each stair working up the stairs at the end of the grinder.

MARY:
Tempo Overhead Press x 10.

CMU up flutter kicks x 9.
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:
Reflected on this this quote: “You cannot passively train your children in the way they should go. They will not pick up on the doctrine of God by instinct. Be more than their caretaker. Be their teacher.” ~ Matt Chandler and Adam Griffin in “Family Discipleship.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thunderstruck and 7’s on Butterbilly Hill

THE SCENE: Pleasant but humidity started creeping in this week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherrypickers, Thunderstruck Burpees
THA-THANG:
Grab the CMUs and head for Butterbillly Hill. 7’s once we got there,Big boys at the bottom and blockies at the top

MARY:
We ran out of time for another round of thunderstruck so it was ab work via pax roulette
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

shared this Tim Keller quote: To the degree you truly behold
gaze at, grasp, relish, internalize, rejoice in – the Gospel, to that degree the fears of your life will be undermined.

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

Spicy Dice

THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSA’s

Little baby arm circles

Tempo Squats

THA-THANG:

10 stations as you run along the big loop

Each station you roll a dice and then do the corresponding exercise

Station #1 and #10 are up here and will have CMU’s.

All of the others don’t.

MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:

ANNOUNCEMENTS:

Cha-cha slide part 2

THE SCENE: mid 50s. A great day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X15

ARCHER SQUATS X10

CHERRY PICKERS X10

IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in

Cross overs to exercises

Big Boys

J-Lows

Catalina Wine Mixers

Side crunch

Cross over back to start 

Pyramind Count 20,30,40,50

MARY:

Thunder Burpees
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:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!