F3 Knoxville

50 reps of just about everything

THE SCENE: Nice and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Little baby arm circles, Tempo Merkins
THA-THANG:

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

MARY:
Mosey for a while, Overhead Claps and more Merkins

COUNT-OFF & NAME-O-RAMA
Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY
CIRCLE OF TRUST/BOM:

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

Tuesday at the Bomb Shelter

THE SCENE: Cool and raining
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

-Little baby arm circles

-Cherry Pickers

-SSH

-Overhead Claps
THA-THANG:
Make your way from the pavillion to the scrap yard in the following manner:

-5 WW2’s, transition into a Getup. Inchworm, then 5 Merkins. Bear Crawl five hands and repeat.

Once at the Scrapyard: 20 reps of Dips, Big Boys, Bodybuilders. Rinse and repeat until the PAX is finished.

Let’as go for a mosey: Running and pausing at every third light pole to AMRAP whatever the QIC calls out.

Back at the AO we farmer carried CMU’s while a battle buddy AMRAP’ed WW2’s

MARY:
LBC’s, Flutter kicks and Overhead Claps

COUNT-OFF & NAME-O-RAMA
Flopper, Neighbor, Swazye, Hellbender, Fins, Mitten, Pinnochio, Napster, Goldfinger, Iceman, Butterfingers, Drifter, Taco, Tin Man, Flash, RadioShack, Moses, Espy
CIRCLE OF TRUST/BOM:
It was a short word but here’s the rub: I made one short Facebook post after the convergence and over the course of the next day and a half had 10 potential HIM’s from various aspects of my life ask me about it and how they can get involved. Two of them are now posted at different AO’s in Knoxville and I’m in the process of head locking the rest. The lesson here is to be vocal, not in a boastful way, but in a way that inspires potential HIM’s around you to break out of a tired old rhythm and find the potential within themselves. Speak from the heart about what F3 means to you!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Standby for info about the promised Bomb Shelter t-shirt order, Details coming to the group me this week!

Round and round they go…

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)

 

  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS:

Who Needs Legs?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 10

OH Clap IC x 30

THA-THANG:

Started off with a song.  Flower by Moby (Known for lyrics Bring Sally Up, Bring Sally Down).  Hold the bottom of a squat for the entire song, but when the song says Bring Sally Up, you explode off the ground like a squat jump and then right back to the squat.

Mosey to Mt Suckmore

Deck of Cards – Red cards were bear crawl up the hill and Iron Mikes to match the number on the card.  Black cards were run the hill and squats at the top.  Jacks=11, Queens,=12, Kings=13, Aces=14, Joker=20

Q drew a card and we performed.  If you got done, then you held either the squat or lunge position until the 6 was done and we mosey back to the bottom and do it again.

We were not able to finish the deck of cards, but what we got done was brutal enough.

Mosey back to the AO.

MARY:
Dealer’s Choice.  I picked someone to do a workout of their choice and they lead.  Once they are done, then they picked someone else to lead another workout.

Flutter Kicks

Leg Lifts

LBCs

Complex Crunch (Moses Special)

Box Cutters

30 second LBC Cash Out OYO.

COUNT-OFF & NAME-O-RAMA
12 HIMs.  Flash, Pinnochio, Napster, Woodshack, Radioshack, Neighbor, Moses, Taco, Butterfingers, GoldFinger, Hammy, Drifter
CIRCLE OF TRUST/BOM:
You are a product of your choices and nothing else.

Galatians 5 talks about the Fruits of the Spirit and the Fruit of the Flesh.  It tells us not to engage in things to gratify the flesh, but instead do things to gratify the spirit.  This tells me that there is a choice to be made there.  The choice you make will determine your next step and eventually your outcome.  Are you making choices to gratify the spirit and see the outcome that you desire to see.

Be mindful of the choices that you make.

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

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