F3 Knoxville

Tag: Yellow Tape

The Power of Encouragement

THE SCENE: Warm and humid…August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe Vigoda x7, Cherry Picker x6, Tempo Merkins x10
THA-THANG:
Mosey to the courtyard and partner up:

One partner runs down to the ERC and crawl-bears up the stairs the runs back to the courtyard.

The other partner works through these:

  • 100 x BBS
  • 100 x Step Ups
  • 100 x Dips
  • 100 x Star Jacks

Next up, suicide ladder. Start with 5 x Diamond Merkins and 5 x Bobby Hurleys increasing by 5 each round.

Exercises were performed at opposing corners of the grassy area between the ERC and the courtyard. To transition from one corner to the other, run, karaoke left, bernie, karaoke right.

Mosey to the large parking lot for some sprints. Sprint to farthest light pole then crawl-bear to the six, sprint again. Performed 20 Flutter Kicks. Next, sprint back to the start and Bernie til you reach the six, sprint again.

Moseyed back to the flag stopping for some BBS in cadence along the way.

MARY:
Steering wheels courtesy of Dart Gun. LBCs from Stye. Somehow Commission though Burpees were a good Mary exercise. A few imperial walkers followed by some planks to finish it off.
COUNT-OFF & NAME-O-RAMA
14 men encouraged one another to get better
CIRCLE OF TRUST/BOM:
Acts 11:22-24

Only 10 times in scripture is the phrase “a good man” used. One of these times is in describing Barnabas. In this passage, Barnabas is sent to encourage the brethren at a struggling church. His encouragement earned him a status as a good man. Let’s all strive to encourage one another in all areas of our lives.
MOLESKIN:
Called out Butter Knife for his constant encouragement of the PAX. I really appreciate his attitude during the Q’s, never complaining and always pushing.

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

JUCO Island Hoppers

THE SCENE: Around 62 degrees, not too bad for the first workout in August.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:
Mosey to the coupon pile w/ the person in back sprinting his way to the front.

Line up on the curb for toe taps.

Pit stop 🛑 at coupon pile

15 thrusters
5 pull ups
25 curls
5 pull ups
25 triceps
5 pull ups

Mosey w/ the person in the front falling off for 2 burpees

Line up on the curb for Shawn T’s

Mosey to the center of campus
Tricep Dips x20
Box jumps x15
Derkins x20

Mosey to the new lot
3 corners
Opposite hand reaches for opposite foot x20
Run the islands

Squats x20
Run the islands

Merkins x20
Run the islands

MARY:
Football Drill: Hold plank while the person at the end jumps over each person.

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:
Colossians 3:23
Work willingly at whatever you do, as though you were working for the Lord rather than for people.

That’s a game changer! A breath of fresh air no matter what you do for a living.

We had 5 FNGs last week. That’s really impressive. Let’s continue to grow. I also challenge you to check in on the regulars we haven’t seen out here in a while.

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in two weeks.

Don’t Hold Back

THE SCENE: Muggy and mid-70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach through (aka cherry picker) IC

Little baby arms circles IC

Reverse baby arm circles IC

Harry Rockets IC

Tempo meek IC

Tempo squat IC

THA-THANG:

Mosey toward coupons with weave sprint

Motivators From 8, continue mosey to coupon pile.

Grab your coupon and rifle carry to the parking lot east of maintenance.

Four corner style:

20 each- Merkins on the coupon, knee up jumps, squat jacks, Flutter kicks (two leg count).  Transition from corner to corner by mosey, shuffle, Bernie, shuffle (face the same way the whole time). Repeat twice

Bring your coupon to stadium hill. 10 heavy squat thrusters, bear crawl up the hill with a burpee at the top.  Mosey down.  20 curls, bear crawl up the hill with a burpee at the top.  Mosey down.

Rinse and repeat 3 times.

Return coupons with a wall sit waiting for the 6.

Mosey back to the old F3 lot.  Mosey and Bernie between the islands of the new parking lot.

Jail break to the flag.

MARY:
Hello Dolly to finish up.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is holding you back…..

Several things may come to mind.

  • How you address your work; doing all of your work, striving for the extra, going back to school.
  • How you handle your home life; spending time with your kids and not watching tv or taking the easy way out at times.
  • How you need to avoid/move one/let go of a bad habit or sin; what relationship, website activity, etc.
  • Why don’t you volunteer in your church; sing, bring food, help with children’s ministry.

Remember that it’s much more difficult to do the thing you need to do.  We spend a lot of our times in the 80% of activities that we’re good at based on 20% of effort.  The last 20% is where we need to focus; It may take all 80% of our effort to get there but that’s where the ‘fruit’ is.

MOLESKIN:
Isaiah 41:10 (NIV) So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

ANNOUNCEMENTS:
Dunkin