F3 Knoxville

Change of scenery helps

THE SCENE: 33 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle and do hand claps, Merkins, rockettes, squats
THA-THANG:

mosey to the hockey rink with 1 CMU per 2 people.

Partner up. 1 does exercise while 2 does suicides to each line (5). At line do one burpee. Exercises are:

  • OH Press
  • curls
  • Swing clean and press
  • Tris
  • Rows

Mosey to side lot by road. Repeat but run to 3 cones for burpee suicides (50 yds long)

mosey to tennis courts, repeat with 3 suicide burpees

MARY:
20 seconds of flutters
COUNT-OFF & NAME-O-RAMA
14 pax. No tag for ADIDAS but he was there killing it!
CIRCLE OF TRUST/BOM:

Does choosing to lose come naturally to us? No way! Most of us struggle. We love to win, and we go to great lengths to avoid second place.

Think about it:

  • The Miss America Pageant has gotten creative with second place; they call it “first runner-up.” We all know it’s a euphemism for second.
  • How about first in line for the throne? Read some history books and see what happens to that guy. Second in line takes him out.

For most of us, second place isn’t easy because it means we are second to someone who beat us. Biblical love—choosing to be second—isn’t the default setting for many of us.

Consider all the debate surrounding Ephesians 5:22, which has been translated, “Wives, submit yourselves to your own husbands as you to do the Lord.” Did you know the word submit isn’t in the original Greek translation of Ephesians 5:22? It actually reads, “Wives, to your husbands as to the Lord.”

In fact, you have to back up a verse in the Greek in order to locate it. Ephesians 5:21 reads, “Submit to one another out of reverence for Christ.”

Husbands, submit to your wives. Wives, submit to your husbands out of reverence for Jesus.

What exactly does it mean to submit? Hupotasso is the Greek word. Upo means “under.” Taso means “place.” Its voice indicates a voluntary action. So quite literally, this passage explains how husbands and wives can voluntarily place themselves second inside their marriage.

It’s a different way. A powerful way. It’s the secret to make your marriage grow for a lifetime. Make yourself purposely second in your relationships.

MOLESKIN:
Nice work today by the PAX. Not much mumble chatter but if they were like me, they were trying to catch their breath.
ANNOUNCEMENTS:
3rd F, veterans home donations

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

10 E See with the Power T?

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHX 20,  rockettes X 10, tempo Merkins x10
THA-THANG:

Mosey to bottom of Matterhorn. Complete each exercise and then run up to restaurant driveway and back

1) 10 mericans
2) 10 squats
3) 10 dry docks
4) 10 Bobby Hurley’s
5) 10 shoulder touch Merkins
switch to going  down back parking lot to second light pole and back
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
switch to  running up the Matterhorn and back
11) 10 curb dips
12) 10 sec one leg holds each
13) 10 wide mericans
14) 10 squat jumps
15) 10 diamond mericans
Mosey to bottom of the rock hill..  at every other light pole do 25reps of (flutters, American hammers, LBCs, box cutters)
then DORA
Partner 1 runs up does 2 burpees,  partner 2 Merkins (200 total)

MARY: 

we gave her attention during the moseys.

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
““Be dressed ready for service and keep your lamps burning,”
‭‭Luke‬ ‭12:35‬ ‭NIV‬‬
What happens to a dark room when light is brought in. The darkness cannot stop the light. Be a light to others and serve the Lord.
MOLESKIN:

challenge to give our wives extra attention and love this week.

ANNOUNCEMENTS:
Prayers for la-z-boys wife having procedure, Messi family, junk’s wife praise for Chemo completion, JD Carter (butters son) heart/throat issue, and prayers for our wives and families

25s

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

Track meet

THE SCENE: Clear, cool, and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Deconstructed SSHs x10
THA-THANG:
10 cones, 20-15-10-5

  • Merkins
  • Squat jumps
  • Dry docks
  • Lunges
  • Pull ups 1/2 the reps
  • Gas pumpers
  • Dips
  • iron mikes
  • Diamond merkins
  • russian dancers

once going thru 5 reps go back up 15.

MARY:

Lost track of time. No Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
Positive reinforcement. Example of lax team  Playing as a team and playing much better with positive coaching.

“Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.”
‭‭Titus‬ ‭2:6-8‬ ‭NIV‬‬

MOLESKIN:

its cold

ANNOUNCEMENTS:
BroLympics, family day