Fitness. Fellowship. Faith.
THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)
| SSH |
| Windmill |
| Tempo Squats |
| 4-count Merkins |
| Mt Climbers |
THA-THANG:
| Mosey to JUCant Hill |
| 15 Burpees |
| 30 Freddy Mecurys |
| 45 Merkins |
| 60 Squats |
| Mosey to JUCOmanjaro |
| 60 Squats |
| 45 Merkins |
| 30 Freddy Mercurys |
| 15 Burpees |
MARY:
Just enough time to do one set of Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)
THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER
No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.
WARM-O-RAMA:
THA-THANG:
Wall of Shame
Four Corner Escalator
Mosey back to AO
MARY:
Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)
15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)
15 Pickle Pointers OYO
COUNT-OFF & NAME-O-RAMA
13 HIMs
Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster
CIRCLE OF TRUST/BOM:
We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.
MOLESKIN:
No prayer requests
ANNOUNCEMENTS:
Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!
THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots
MARY:
4 Corner Abs @Parking Lot 1: C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50, C4 Pickle Pounders x 50. Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.
CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance. I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters. i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team. if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders. Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch
THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10
THA-THANG:
Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front). Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats. PAX not performing exercise will Bernie up the hill and do 5 Big Boys. When your group is finished do Body Builders until 6 is finished.
Mosey back towards AO
MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee
COUNT-OFF & NAME-O-RAMA
12 HIMs crushed it today!
CIRCLE OF TRUST/BOM:
1 John 4:18 – There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.
Today will most likely be the final time I Q in F3 Knoxville. This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives. As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to. The process for us to get to this point our lives has been very frustrating and stressful at times. However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months. For that, I am extremely grateful and consider myself lucky to have had that opportunity.
MOLESKIN:
Bonus points to Judge Judy and Spotter for joining me on the preruck! I encourage some new people to give the preruck a shot.
ANNOUNCEMENTS:
THE SCENE: The dog pound, 32° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, Superman inch worms x10, mosey to outhouse
THA-THANG:
DORA tour,Partner up
DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps
mosey to The “boat” with 1 CMU per team
DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses
Leave CMUs and mosey to steps
DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats
mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO
MARY:
41 flutter kicks, some yoga crap, 50 LBCs
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was unbelievable. It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.
Watch WWII in HD, it will change you.
MOLESKIN:
The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
ANNOUNCEMENTS:
Prayers for jobs, flood victims