Fitness. Fellowship. Faith.
THA-THANG:
Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg
Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.
Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.
11s
COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY
THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag
SSH x 20 IC
Imperial Walkers x 20 IC
Michael Phelps OYO
THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:
MARY:
Abs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).
Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.
F3 Knoxville experienced change today- new AO & it was a wonderful morning.
MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!
We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!
We prayed for Sliderule and his family and for Abacus’ Aunt.
ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.
THE SCENE: Perfect morning. 70ish degrees. Tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Hillbilly x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC
THA-THANG:
Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps
Mosey to Picnic Tables
Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC
Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card
MARY:
Back at AO. Performed additional set of 25- 4ct Overhead Claps. Picked cherries and dropped em in the bucket for remaining 60 seconds
COUNT-OFF & NAME-O-RAMA
14 PAX with 1 FNG.
CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”
THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT
Cherry Picker x8
Windmill 4CT X15
Tempo Merkin x10
Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest. Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.
Pick a rock
1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile
2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile
3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile
4. Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six
Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4
Mosey Back to AO
Cash out at AO with some ATM’s
MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:
Being an example for Christ in what we do and how we react. We are constantly faced with decisions, obstacles, and trials. They are inevitable. It’s part of living on this side of heaven. Though we can’t stop these things from happening, we can control how we react to them. Challenge of showing Christ through our circumstances. Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.
.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Cloudy, temp in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Burpees, 10 Rockettes, 10 Cherry Pickers, Little of This and Little of That, 10 Michael Phelps
THA-THANG:
Mosey to Trail by Northernmost Parking Lot that leads to road by northern gate. We will do 14’s to the road where we will bear crawl one light then run four lights all the way to the roadway.
Mosey to bottom of Mt. Everest. 20 Hello Dollies. 20 Carolina Dry Docks. Next, run up Mt. Everest . Stop at roadway below Admin Bldg.
Mosey to Boulder Pile. Pick up appropriate boulder. We will do the following exercises:
Next, put down boulders and run to top of space needle and back to boulder pile. Repeat the exercises with boulders. Then put boulders back in pile.
Mosey to stop sign at southeast corner of Admin Bldg. 20 American Hammers
Mosey to outdoor pavilion close to outdoor chapel. We will break into three groups with one group running to island at nearby parking lot, second group doing decline merkins off of chairs or benches and third man doing jump squats at other end of chapel. Groups then switch exercises so that all three groups will do all three exercises. Rinse and repeat.
Mosey north on roadway to parking lot west of roadway where new restrooms are located. Go to southern end of parking lot. We will do suicides by running to first cone and back, second cone and back, etc until all five cones have been reached. Each time back do 10 Big Boy Sit-ups and 20 Baby Crunches. Rinse and repeat.
Mosey to AO.
MARY:
20 Box Cutters. Planks with lifts of each arm, each leg, and then arm and leg at same time, both sides. ATM’s.
COUNT-OFF & NAME-O-RAMA
Fifteen men with one FNG, Chris Sisk, whom we named “Robin.”
CIRCLE OF TRUST/BOM:
This world involves suffering and death. We tend to want to ignore death, keep it at a distance. Yet, one certainty in life is that we will die. Another certainty is that we will suffer. I need to do a better job at looking this suffering and death in the face. Because when I do so, I go beyond the rigamarole of my daily existence. It forces me to consider what I am about. . . what this world is about . . what the Creator is about. It makes me look not just at the finite but the infinite. And in my smallness, in my short time here in the face of eternity, it leads me to face God.
It is good to know that Jesus suffered to. He did not run away from suffering or try to gloss over it. He went to those who were suffering. He didn’t give them some kind of sugar coated message about how everything was going to be happy and terrific for them. What he did show them was the means to go beyond our worldly existence – he showed them that life, the truth, the Word as John writes in the bible, is so much more than what we generally think it is. And, Jesus, God, showed us that he understands suffering. He understands because he suffered too. He was poor, shunned, mocked, beaten, torn apart, nailed to a cross. But he rose again, showing us that we are more than death, we can conquer it, through Him we hold the key to victory.
ANNOUNCEMENTS:
3rd F on Saturday, August 11.