F3 Knoxville

DoraDora

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slingshot around lower loop with partner – farmer carry CMU’s while partner does 15 calf raises
THA-THANG:
Had 3 back to back Dora exercises but no one made it past the first two. oops.

  • 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Karaoke down and run back
  • 100 CMU Swings, 200 OH Press, 300 Curls – Run down and back

MARY:

  • Captain Thor (up to 5)
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
13 Total
CIRCLE OF TRUST/BOM:

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.

The golden rule is often taken into negative context… “If you don’t want to get punched, don’t punch others. If you don’t want to be talked down to, don’t talk down to others.” The Lord isn’t called us to stop doing bad things in order to not be treated badly, He calls us to do positive things in order to receive positive things.

If you want to be loved, go and show your love to others. If you want to receive gifts, give gifts to others.

Spend your time spreading positive things in life, not just avoiding the negative.

MOLESKIN:
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ANNOUNCEMENTS:
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50 Stars and 13 Bars

THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 seconds of plank, 10 seconds of low plank – Repeat
  • Al Gore Tuck Jumps (10s hold) x5 IC

THA-THANG:

50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.

With a CMU:

  • 50 Dead Lifts
  • 50 OH Press
  • 50 Bench Press
  • 50 Curls
  • 50 Bench Squats
  • 50 Upright Rows
  • 50 Thrusters
  • 50 Bent Rows

Ditch the CMU:

  • 50 Good Mornings
  • 50 Star Jacks
  • 50 BBS
  • 50 OH Claps
  • 50 Flutter Kicks (4 count)

MARY:

  • American Hammers x20 IC
  • Cash out with LBC’s

COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:

Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”

This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.

MOLESKIN:
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ANNOUNCEMENTS:
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Psalm 27

THE SCENE: Clear to partly cloudy, 60 degrees F, 71% humidity – Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

AO Run, Bernie, and Karaoke

THA-THANG:

Starting at South end of Bomb Shelter AO

Merkins x12

WWII Sit Ups x12

SSH x12 (4 Count)

Dry Docks x12

Pull Ups (Modify – Inverted Pull Ups) x12

Box Jumps (Modify – Step Ups/leg) x12

Dips x12

Bernie to CMUs and with CMU perform the following:

Lawn Mower Pulls x12/arm

Bent Rows x12

Squats x12

Curls x12

Triceps Extensions x12

Upright Rows x12

Russian Swings x12

Bear Crawl line to line (about 25 yards)

Run past Troll Bridge (to trail intersection)

Burpees x3

Run to AO

Bear Crawl line to line (about 25 yards)

AMRAP …… until time to recover.

MARY:

Flutter Kicks, Box Cutters, and X’s and O’s

COUNT-OFF & NAME-O-RAMA
14 total, no FNGs

CIRCLE OF TRUST/BOM:

Proverb 27

17(a) As iron sharpens iron is one of the mantras of F3 but there is more wisdom from Solomon in Proverb 27.  Here are some of them:

1  Do not boast about tomorrow, for you do not know what a day may bring forth.  (Be humble, don’t be overconfident.  Be on guard.)

2  Let another man praise you, and not your own mouth; a stranger, and not your own lips.  (Be aware of and avoid self praise.  It means much more when it’s from an outside source.)

4  Wrath is cruel and anger a torrent, but who is able to stand before jealousy?  (Jealousy has a power and destructive capability that goes beyond wrath and anger.  The latter are usually from being provoked while jealousy is more secret and buried within our mental darkness.)

7  A satisfied soul loathes the honeycomb.  (When our life is satisfied from a material or physical aspect we find it easy to reject things that are usually pleasing to us.  Instead we need to fill our hearts and souls with God and His spiritual truths.)

18 Whoever keeps the fig tree will eat its fruit.  (The worker is worthy of the fruit of his labor and not just literally.)

20 Hell and Destruction are never full; so the eyes of man are never satisfied.  (Our longing for things we desire will never be satisfied.  The answer is to have the need channeled and satisfied in God and what He provides.)

15-16 A continual dripping on a very rainy day and a contentious woman are alike; whoever restrains her restrains the wind, and grasps oil with his right hand.  (Instead of trying to change a contentious woman, a wise and godly husband loves her as Jesus loves his church and leaves the changing up to God.)

But getting back to Verse 17, the entire verse reads, “ As iron sharpens iron, so a man sharpens the countenance of his friend.”  Just as the striking and friction of iron against iron can sharpen one another, so it is with each of us.  We should not shy away from giving and receiving critical and constructive criticism.  Don’t let a brother walk alone, sharpen him with godly communications.  Walk together in mutual concern for each other’s burdens, worries, and temptations.

Credit David Guzik, Enduring Word                                                                                                          September  6, 2017

MOLESKIN:
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ANNOUNCEMENTS:
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Control

THE SCENE: Partly cloudy skies, 59 degrees F, 69% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmills x10, cherry pickers x10, overhead hand claps x30, tempo merkins x10
THA-THANG:

Indian run to Mt Crumpit with 40 sandbag.

5’s on Mt. Crumpit

2-Hand release Merkins

Run Up

8-Bodybuilders (8 CNT)

Run Down

(Increase/decrease 2 each trip)

Big boy sit ups till 6up

Indian run to AO  with 40 sandbag.

AMRAP Circuit on 1/4 mile AO Loop

  1. Box Jumps x12 orStep Ups x12/leg (run across AO)
  2. Derkins x12 (Bernie back to pavilion)
  3. Squat Thrusts x12 (run across AO)
  4. Pull Ups x8 (Bernie back to pavilion)
  5. CMU Swings x12 (run across AO)
  6. Box Cutters x12 (run AO 1/4 mile loop)
  7. Burpees x8
  8. SSH x10 (4 CNT)
  9. WWII Sit Ups x12 (run back to pavilion)
  10. Curls x12 (Start back at 1.)

MARY:
Flutter kicks (4 count) x30, LBCs to cash out (x46).

COUNT-OFF & NAME-O-RAMA
13 HIMs with a couple of prodigal sons among the group.
CIRCLE OF TRUST/BOM:
Control.  Some things are within and some things are not within our control.  Coming up the hill for the last time this morning my SSHs were very sloppy, low energy style.  I realized midway through them that I was in control of the way I performed them and I better make a better showing for myself.  I was in control and I could just go through the motions or I could do them for my best benefit.  I was in charge of the impact they had.

Sometimes I get the false impression that I control things that are really bigger than me or my capabilities.  I remember a time when a very well know company did something I personally did not agree with.  Although I did not own any of the company’s stock, I called my financial adviser and told her to never invest my money in the company in the future.  A few weeks later another company began acting like an activist for a particular cause that I did not agree with so I called my adviser and informed her to sell the shares in my portfolio.  It happened again last week.  But this time I let it go and didn’t make the call to “sell.”

Why my different reaction this time?  I’ve become aware of my lack of impact, my lack of control.  I need to focus on what I can control, and let go of the things I cannot .  Yes, I do need to hold to morals rooted in God’s expectations.  Yes, I do need to stand up against sin and evil of others … and myself.  And finally, yes, I need to let God be God and let him dish out the wrath.  Vengeance is His, He will repay.  Jesus summed it up for me when He said that all the law can be summarized in two commandments, love God and love others.

MOLESKIN:
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ANNOUNCEMENTS:
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Big Johnny don’t pay

THE SCENE: Warm and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
THA-THANG:
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

MARY:
Alternating Superman’s x20

flutters x 20
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

ASSUMPTION MAKING:

Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

MOLESKIN:
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