F3 Knoxville

Drifter’s 31st Birthday

THE SCENE: A crisp 25 and slight wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

31 SHH Hopes, plus a walking/jogging warm-up to get us to the first Tha-Thang.

THA-THANG:
First stop, Mount Suckmore, Northern face. 10 min timer. 31 shoulder taps at the bottom. 31 big boy sit-ups at the top (acorn massage!).

Mosey back to the Grinder to start the party!

Take turns tossing a ping pong ball into 1 of 6 solo cups on the other end of a picnic table. If you miss, PAX does 3 burpees. If you make it, dump out the water and do 31 reps of what is written on the bottom. Exercise included:

  • Diamond Merkins
  • Clap Merkins
  • Decline Merkins
  • Hand Release Merkins
  • Inch Worm Merkins
  • T Merkins

One last Tha-Thang: Movement Triangle. 3 cones set up in the grass. A different movement for each side of the triangle: Bear-crawl, Crab-walk, and Bunny-hops. (At first we did an overly complicated thing where you tried to tag the person in front of you and make them do a leg exercise until you came around again, but that concept needs some adjustment.)

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 Party PAX

CIRCLE OF TRUST/BOM:
I’ve had a bit of a rough time lately where the enemy is trying to isolate me mentally. I was reminded in Philippians 3 that all things are counted as rubbish (v.8) compared to knowing and being known by Christ. In my case, it is a total lie that I am alone and that no one cares about me. But even if it were true that no one on earth cared about me, it’s also not true because the King of Heaven and Earth loved me enough to die for me and give me his righteousness. Therefore, the more I draw closer to Him through the knowledge of his love through the Spirit and the Word, the more I draw closer into true relationship with others around me.

Challenge: do you Know Christ? How can you know him better? How can you know him to the point Paul knew him and valued that knowledge above all other things?

MOLESKIN:
Philippians 3:1-11
Finally, my brothers,1 rejoice in the Lord. To write the same things to you is no trouble to me and is safe for you. 2 Look out for the dogs, look out for the evildoers, look out for those who mutilate the flesh. 3 For owe are the circumcision, who worship by the Spirit of God2 and glory in Christ Jesus and put no confidence in the flesh— 4 though I myself have reason for confidence in the flesh also. If anyone else thinks he has reason for confidence in the flesh, I have more: 5 circumcised on the eighth day, of the people of Israel, of the tribe of Benjamin, a Hebrew of Hebrews; as to the law, a Pharisee; 6 as to zeal, a persecutor of the church; as to righteousness under the law,3 blameless. 7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith— 10 that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, 11 that by any means possible I may attain the resurrection from the dead.
ANNOUNCEMENTS:
We’ll be doing the Maryville Christmas Parade on the 3rd. Steer also needs help moving on that same day at 8am.

Highs and Lows

THE SCENE: A chilly start (40s) quickly remedied…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20SSH, 10 Tempo Merkins, 10 Tempo Squats, soccer warmup lap

THA-THANG:
Stop 1: Grinder
Roll a 20-sided die. 1-10 is that many reps of high intensity work. 11-20 is that many reps of low intensity thing. Some sort of travel between station. 10 min timer, then run to the next spot.

Spot 1: The Grinder
Near side: 1-10 Clap Merkins | 11-20 Merkins
Run to Far Side
Far side: 1-10 Squat Jumps | 11-20 Squats

Spot 2: Mount Suckmore
Near side: 1-10 Iron Mikes | 11-20 Lunge (single count)
Burnie up the hill
Far side: 1-10 WWIIs | 11-20 LBCs
Bear crawl back down

Spot 3: Homerun Hill
Near side: 1-10 Hand Release Merkins | 11-20 Ranger Merkins
Run to bottom of the hill
Far side: 1-10 Iron Squats | 11-20 Monkey Humpers (single count)
Run to top of hill

MARY:
Table Top for time (barely made it back in time)

COUNT-OFF & NAME-O-RAMA
5 PAX. Solid turnout on a Saturday!

CIRCLE OF TRUST/BOM:
Had an odd dream that exemplified my state of life right now. I knew something was off when I started grating the dirt in my living room to get ready for seeding. Then a big rain storm hit and the roof was leaking like crazy! I went to get buckets to catch the water, and all I had were plant pots that have the holes in the bottom. When the rain stopped, my M was like, “we should think about hiring someone to help us with this house.”

I wanted to talk about asking for help. Don’t be like dream me and wait until things are falling apart to ask for help. On the flipside, I think I could do a better job opening up more of my time, not for “me time” but for the sake of being available when a brother asks for help. Let’s lock shields this week, men!

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

A Veep & Drifter Mashup

THE SCENE: A comfortable 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Cherry Pickers, 15 SSH, 11 Windmills, 8 Little Baby Arm Circles (both ways)

THA-THANG:
Veep’s Thang

Starting on one end of the Grinder, do 5: Merkins, Big Boy Situps, and Squats.

Run to the other side and do 5: Pull-ups and Dips

Rinse and repeat adding 5 reps each time. Once you get to 25 reps, work down by 5 reps. Keep cycle going for 30 minutes.

Drifter’s Thang

20 cones set up for agility training. Bring a block over to the sidewalk. One PAX member calls out an exercise for everyone to do while they run the cones. After running the cones, they jump to the back of the line and the next person calls out an exercise.

MARY:
10 Supermans on a 4 count and LBCs for time.

COUNT-OFF & NAME-O-RAMA
6 PAX and a guest who joined part way in and left before it was done.

CIRCLE OF TRUST/BOM:
We finished reading through the old testament this year, and something that really stood out to me is how unflattering the book is toward the Israelites. They are the most faithless bunch of people. It is especially a stark contrast to other texts of the era which mostly puffed up the origins of the people who wrote it. Especially look at the Babylonian epics which basically make the claim that their kings are literal descendants of gods (same with the Egyptians). In the Hebrew scriptures, we mostly see a bunch of screwups. And as odd as it is, it seems more sincere. I see myself in the story of the Israelites. I have some bright moments, but for the most part, I’m not that faithful. It reminds me that the story of the Bible isn’t really about all the human characters’ lack of faith. It’s about God’s faithfulness in spite of humanity’s faithlessness. God does call us to faithfulness. But He also equips us with the faithfulness of Christ and empowers us by His own spirit. F3 encourages us to do hard things. Perhaps the hardest thing is to humble ourselves before God and accept His free gift. Accept that He loves us, and then to respond in faith, being fully convinced that He is able and willing to transform our lives into a faithful witness to His great love for all mankind. 

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

No Running

THE SCENE: 70’s hot and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, arm circles, and windmills
THANG

  • Partner up and grab 3 CMUs
  • 1 person Farmers carry 2 CMUs to end of the court and do 10 dips using the blocks and head back.
  • While that is happening the other partner will do 100 of Overhead Presses, curls, CMU squats, and bent over rows.
  • Rinse
  • And Repeat

MARY:
5 minutes of dealers choice.
COUNT-OFF & NAME-O-RAMA
8 HIMS got better
CIRCLE OF TRUST/BOM:
All leaders need to listen.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer B’s

THE SCENE: Not too bad. Still humid. Bright moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10, in cadence
  • Arm Circles x 9 one way, in cadence
  • Arm Circles x 9, the other way, in cadence
  • Cherry Pickers x 5, in cadence
  • Mosey through the park with a pause for 20 squats

THA-THANG:
Killer B’s (All workouts starting with the letter B!)

  • Start with 20 Bobby Hurleys
  • Bear Crawl to middle cone
  • 10 Bent-Over Rows
  • Bernie the last cone
  • 20 Big Boy Sit Ups
  • Broad Jump back to middle cone
  • 10 Blockees
  • Bernie back to first cone
  • Repeat
  • Eventually modified with Merkins (or Bmerkins) and Lunges (or Blunges) at certain stations

MARY:

Celebrated Espy with 41 LBCs and 41 Merkins (Espys request)

Toad offered 20 squats

Finished with 30 second Al Gore
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Selah – Intentional pause and reflect

Psalm 68:19 – Blessed be the Lord, who daily bears us up; God is our salvation. Selah
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.