F3 Knoxville

Persevere through frustrations

THE SCENE: A cool 40 something degrees.  Large crowd present due to the Race for the Cure.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warmed up with a little SSH’s, Cherry Pickers, Over Head Claps, and Tempo Squats
THA-THANG:

Mosey to Sunsphere steps:

  • Bear crawl all the way up stopping at mid point for 10 Merkins and 10 more Merkins at the top.
  • Mosey to Amplitheater: DORA: partner 1 runs up and around seats then switch with other partner.  As a pair, complete 100 Big Boy sit-ups, 100 lunges, 100 Merkins, and 100 smurf jacks.
  • Mosey to field:   Long side, Bernie sanders – Short side, bear crawl.  Mid point on long side do 20 Carolina dry docks and mid point on short side to 20 mt. climbers.  Do at least one round then repeat with 20 squats and 20 flutter kicks.
  • Mosey back to AO for ring of fire: Merkins, American Hammers, squats

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With my son working on his vehicle trying to keep it going as long as possible it gets frustrating when you think you’ve fixed one problem then you notice another problem.  He’s persevering and learning.  In life if we aren’t seeing progress, answered prayers, etc.  Don’t give up, keep pushing, working hard doing the right things.  Eventually we will see progress and we learn a lot on the journey.
MOLESKIN:
Prayed for the guys at the Goliath at the Gorge.
ANNOUNCEMENTS:

Quacken coupons

THE SCENE: Clear and perfect temp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH and cherry pickers

The Thang:

Mosey to Gresham with coupons

  • Curls / run X 8 minutes
  • 2 minute rest
  • Squats / run X 8 minutes
  • 2 minute rest
  • Incline merkins / run X 8 minutes.
  • Flutter kicks with coupons
  • While on our 6 press coupon X 20
  • mosey back to AO

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
1 Kings 17. God provided for Elijah’s needs a day at a time. We need to daily trust God for our needs and rely on him daily.
MOLESKIN:
Continue to pray for Mr Rogers and his family.
ANNOUNCEMENTS:

Anders Brothers Beatdown

THE SCENE: Perfect weather at the Big Ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Squat benders x 10, Rows x 10, Obliques x 10
THA-THANG:

With battle buddy, worked through stations.  While one team was going through stations the other teams did “brick planks” (In plank position each person taking bricks off raised board and placing them back).  When the first team returned from stations they switched with another team.

Stations:

  • Carry buckets / cinder blocks
  • Drop buckets/ cinder blocks and curl x 20 water filled pipe
  • Drop pipe, bear crawl to last cinder block and overhead press x 20
  • Bear crawl/lunge back to pipes, curl x 20
  • Carry buckets/cinder blocks back to beginning and switch with another team.

Mosey around pond stopping for flutter kicks, LBC’s, Merkins, stairs at the big ball with 8 count body builders.  Returned to AO to rinse and repeat stations with slight modification of 10 reps instead of 20.

One more mosey around the field and back to AO for Mary.

MARY:
Rows, Jane Fonda’s, Overhead claps with bricks, should taps, arm raises with bricks, ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 15:2 “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”  We all have things in our lives that needs to be pruned.  It’s never comfortable or easy but necessary.  What in your life needs to be pruned so that you are more fruitful and Christ-like?
MOLESKIN:
Prayer requests:  Friends family whose baby passed away at 5 months old, Aborts friend who lost their Dad in an drowning accident, and Bear Traps daughter going on a mission trip with Samaritans Purse.
ANNOUNCEMENTS:

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.