F3 Knoxville

More burpees than planned

The Scene

51 degrees and glorious

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BBA F/B

Seal Claps

SSH

T-Merkins

Imperial Walkers

Lateral Mountain Climbers

Tha-Thang

Mosey to CMU pile 

Roughly 4 rounds

5 T-Push ups

10 CMU Halo’s

15 SMU Squat to high pulls

20 CMU Swings

Suitcase carry across lot before starting next round

Rosie broke a CMU into 5 pieces so we took a short break for 25 burpees

Mosey to the front parking 

11’s

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

1 Sissy Squats run to the other end of the parking lot

10 Leg Kick Through’s (1 each Side) run back to start

Hill Work

10 Lateral Mountain Climbers

Run up hill touch fence 

10 4-count SSH

Run up hill touch fence (2x)

5 burpees 

Run up hill touch fence (3x)

Mary

No time

COUNT-OFF & NAME-O-RAMA

17 HIM’s and 1 FNG (Welcome Tripper)

COT/BOM

”If you always respond to what is urgent, you’ll inevitably sacrifice what is important.” -Craig Groeschel

”I have two kinds of problems, the urgent and the important. The urgent are never important and the important are never urgent.” -Dwight D. Eisenhower

1 Thessalonians 5:21 ”Test everything, hold fast to what is good.”

MOLESKIN:

ANNOUNCEMENTS:

Thinking about signing up to Q? You should!!! If you haven’t Q’ed get with anyone who has and we will be more than willing to walk alongside you and help you prepare, even Co-Q with you to get your feet wet. My first Q would have taken a long time to happen without a push from Judge Judy at JUCO and the support of a few others and it was a great experience. It is a low-risk way to develop/sharpen your leadership skills with a ton of support from your F3 brothers. 

Difficultship Hill

THE SCENE: Clear and crisp. Dang, look at that moon!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Cherry Pickers x5 IC
LBAC/OHC x15 IC
Failure to Launch x7
Asphalt Kissers x10 IC

THA-THANG:
Mosey to the sign at the base of the Matterhorn. 16 cones are set up starting at 40yd and each 10yd thereafter for a total of 200yd to the furthest cone.
Start at the sign with 16 burpees, run to the 16th cone, and do the exercise written on the cardboard beside it.
Return to the sign for 15 burpees, run to the 15th cone, and do the exercise written on the cardboard beside it.
Continue after this fashion. There are 2 sets of 8 cardboards, in the same order. Upon reaching the 8th cone, the pattern begins to repeat, but double the reps.

  • 15 Monkey Humpers (4ct)
  • 15 Merkins
  • 10 Squat Jumps
  • 20 Mountain Climbers (4ct)
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Carolina Dry Docks
  • 20 Big Boy Situps

MARY:
Made it back for <1min of Row your Boat COUNT-OFF & NAME-O-RAMA
16 including 3 FNGs. Welcome to Gummy, Bedpan, and Eeyore
CIRCLE OF TRUST/BOM:
Lyrics from Faithful Now:
I am holding on to faith
‘Cause I know You’ll make a way
And I don’t always understand,
And I don’t always get to see.
But I will believe it, yes I will believe it.

You make mountains move, You make giants fall
You use songs of praise to shake prison walls
So I will speak to my fear,
I will preach to my doubt
That You were faithful then, You’ll be faithful now

MOLESKIN:
I think the rep counts were a little low on this one. Should have started out doubled!
ANNOUNCEMENTS:
Hardship Hill is this Saturday! Sign up if you haven’t yet!

WHY DO WE SUFFER?

THE SCENE: Foggy but nice.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:

Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Temp Squats, Dancing Bear
THA-THANG:
The warm-up came to an end quickly.

  • AO-Flag Parking Lot Circuit – 25 Burpees, Run a Lap, 50 Merkins, Run a Lap, 75 Squats, Run a Lap, 100 SSH, Run a Lap.
  • Soccer Field DORA: Battle-Buddy Up – 200 Merkins, 150 Seal Squats – Recovery Run to Mid-Field and back.
  • Concrete Bleachers: Stairway to Calve Heaven – 25 Calf Raises every step (4 total), Box Jumping to next step every time. 3 Rounds for a total of 300 calf raises.
  • Mosey to Playground – Same Battle-Buddies – One runs length of parking lot and performs 3 Double Burpees before returning to start.  Other partner performs 10 Pull-ups, 15 Merkins, 20 Dips. 2 Rounds each.
  • Soccer Field: Bear Crawl entire length of field.
  • Long mosey back to AO Flag

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
15 Strong + 2 FNGs
CIRCLE OF TRUST/BOM:
It’s an age old question and one of the biggest reasons why people reject God – the problem of suffering.  If God were so loving, why would He allow us to suffer? You hear a lot: “Well, I just don’t know why this is happening to me” or “God just doesn’t answer the question of why we suffer” or “I don’t deserve this.” There are times (I believe few) when we just don’t know why we are suffering but to say God does not answer this question is just plain false. Don’t trust me – my words have little weight.  Trust the God of the Universe – His do:

1) Because of SINRomans 3:12, Mark 10:18.  There are no good people, not even one He says.  There is a song out by Luke Bryan that states “I believe most people are good.”  Luke Bryan doesn’t know Scripture.  God says not only the opposite but that NO ONE is good. All have turned away.  Sometimes I’ll hear “I just don’t deserve this.”  That’s right, you deserve worse. In my own life, I’m not shocked by the suffering when it comes.  What I’m shocked by is His overwhelming grace.  We deserve His wrath.  We do not deserve His grace.  King David’s life was filled with sin and the awful consequences of it – loss of an infant, wars with his children, never got to see the temple built.  Sometimes we suffer because of our sin.

2)  To Warn Others1 Kings 2.  As David did on his deathbed to his son, Solomon. “Be strong, act like a man, and observe what the Lord your God requires: walk in obedience to Him, and keep His decrees and commands, his laws and regulations…..”

3) To Affirm Our Commitment to Christ – 2 Timothy 3:12, 1 Peter 1:6-7.  If you are trying to live a Godly life, you WILL face persecution.  When it comes, you shouldn’t pray for the suffering to go away but that God will give you the boldness to do what He has called you to do.

4) To Produce Steadfastness, Endurance and Character – James 1:2-3. Have you ever considered that suffering may be for your own good?  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking in anything.” Want to get a good workout in spiritually, try suffering.

5) To Recalibrate Our Focus on Heaven – Romans 8:18-19.  Suffering can make us yearn for our real home – Heaven, with Jesus as King. “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.  For creation waits in eager expectation for the children of God to be revealed.”

6) To Humble Us – 2 Corinthians 12:7.  The Apostle Paul was shipwrecked, beaten, imprisoned, mocked, rebuked by his kinsmen, and ultimately beheaded for Jesus.  “Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan to torment me. I pleaded with the Lord three times to take it away from me.  But, He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”

When suffering comes we have two options: 1) We can reject God or 2) We can run to Him, embrace Him, and allow Him to transform us.  I REALLY like option 2.

MOLESKIN:
N/A
ANNOUNCEMENTS:
HH

Stone , Steel & Silence

THE SCENE: Couldn’t ask for a better 56 degrees Gloom beatdown weather.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

Various things on way to CMU pile.  Inchworms, Bear Crawl, R Bear Crawl, Side Straddles (both sides), Kereokee both sides, Bernie
THA-THANG: Steel & Stone Biscuit:  Like the tree biscuit, we travel as a group going around the campus tagging a steel light pole instead of a tree.  We do two Blockees after we tag a pole.  Call out the running total.  Circle up for 25, 50, 75, 100 milestones.  Mosey with CMU’s in-between light poles.

We finished 100 Blockees – ie we tagged 50 poles.
CIRCLE OF TRUST/BOM: Find the Silence

How will you hear if you don’t listen. How can you listen if you don’t sit still.  How can you sit still if you are moving and doing a bunch of stuff.  Today MAKE time to sit still and listen to the Lord.  He’s a whisperer.  Put your cell phone to the side. Turn off the music. Turn off every digital thing you have.  Find the quiet.  Go get the quiet.  I’m often times over caffenated — which causes over anxiousness — which causes over stress and unrest.  This bleeds into everything. Dont’ do this.  Instead, stop the nervous hemorrhaging.  Be Still – Know that God is there . Take hold of his gentle voice.  Know that peace and quiet is his specialty.  In contrast this world and everything in it wants to spin you like a top into a dizzying pace — it always has a million things to offer and busy you with.  Don’t fall for it.  Pace yourself, slow down, gain back your sanity.   Listen in the silence.  He will light your way.

ANNOUNCEMENTS:

  1. Hardship is coming fast Oct 3. https://dirtybirdevents.com/hardship-hill-ocr/
  2. Shamrock still needs to build it’s props for HH.
  3. The last IPAX is happening now https://f3greenwood.com/  Be sure to watch the video to prep yourself.

 

Truck stop

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel,  dime, quarter

At each light do merkins, BBS, squats.  Reps are 5, 10, 25.  Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins,  10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins,  25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins,  15 squats, then run a lap.   Increase the reps by 5 for the 2nd round, then run 1 lap.   Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees,  etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.