F3 Knoxville

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations 3:21-24 ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv

Walking with God

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

20 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 40 Above Head Hand Clappers (4 count), High Knees to end of parking lot, Butt Kickers back to start of parking lot.
THA-THANG:
Mosey on roadway toward gate entrance at Lyons Bend.  Stop on right side of road where walking trail hits road. 20 American Hammers.

Mosey to Cone that will be about 30 yards east on trail. We will do Route 66’s to cone that will be on trail east and then south on trail.  We will come back to starting cone after each Route 66.  We do four Route 66’s with the following exercises:

  • Mountain Climbers (4 count)
  • Merkins
  • Big Boys
  • Dive Bombers

Mosey west and cross roadway.  We will stop to do 20 more American Hammers.

Mosey on trail to bottom of Mt. Everest.  We will do the following exercises then run to summit of Mt. Everest and repeat the exercises.

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 Baby Crunches

Mosey to stop sign at northeastern corner of Admin bldg.  We will stop to do 20 Hello Dollies.

Mosey to Monument and then down the Dragon Fly to the shaded parking lot across the street from parking lot at entryway to Northern Ball Park.  We will have the following races across the parking lot with the man winning the most races getting a free breakfast from Lily:

  • Bear Crawl Race (small length of parking lot)
  • Hop Race (small length of parking lot)
  • Bernie Sanders Race (long length of parking lot)
  • Frisbee Accuracy Throw
  • Sprint Race (long length of parking lot)
  • If there is a tie between the winners (for example, five different men win the above events) then we will have a playoff with a Paddle Ball Accuracy Contest

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

What Does A Walk With God Look Like?

Have you ever wondered what taking a walk with God would be like?  What would he want to talk about?  How often would he glance at you as you walked along a path?  What would it be like to have Him in your presence?  Would it be comforting?  Scary?  Terrifying?  Wonderful?  Would God be gazing at nature as He walked along with you?  What would you want to say to Him?  What would you want to ask Him?  What if he touched you?  What would that be like?

In the Bible, we read of those who are awestruck in the presence of God.  They fall to their knees before Him.  Yet we also read of God being the great Comforter, the great Physician, the rock upon which we can lean and rest.

The Bible teaches us that God is always with us.  He is omnipresent.  As we walk along in our journey of life, He is there.  So if He is truly there, why not talk to him?  Why not ask Him what He is thinking?  Why not talk to Him about both the beauty and ugliness you see in this world.  Why not ask Him for his strong and steady hand?  Why not lead on him like he is your father, your Heavenly father?

I got the idea for this message when I was listening to Careless (Shawn Slate) deliver a sermon at Redeemer Church of Knoxville.  He talked about taking walks with his wife.  He commented that he tends to walk with a fast pace, rushing ahead, wanting to hurry up and get to whatever the destination is.  His wife, meanwhile, walks much more slowly, not so rushed, wanting to gaze at the scenery, the world around her.  Careless said he has learned more about walking with God by walking with his wife.  He has learned to slow the pace, take time to see the beauty of God’s world, and also take time to talk to the woman he loves and married.

I want to spend more time walking with God.  I need to take the time to do that with a slower pace in mind.  I need to truly focus on Him better when doing so, actually think of Him being in my presence, truly there with me.  When I pray, I need to think of Him reaching out to touch me.  It may raise some hairs on my head but it will also bring me closer to Him.  That’s what He wants.  And, when I think about it, that’s what I want to.  Furthermore, isn’t that what YOU WANT?  Use your imagination if you have to at first.  Expand your thoughts, think of Him with you, walking beside you.  Slow your pace for a while and converse with God.

MOLESKIN:
Prayers for Junk’s wife, for Thurnderstruck’s mother, for Crawdad’s wife, for Farva’s friend who died, and for Baby Smalls who was recently born.
ANNOUNCEMENTS:
Next 3rd F is August 10 at 8:30, Redeemer Church of Knoxville.

Deck of Pain III – The finale

THE SCENE: 77 clear skies.
WARM-O-RAMA:

  • 25 SSH
  • 25 Merkins
  • 25 LBC
  • 20 Merkins
  • 20 LBC
  • 15 Merkins
  • 15 LBC
  • 15 Windmills
  • 15 SSH

THA-THANG:  The Deck of Pain Conclusion

As before in V1 and V2 of the JUCO Deck of Pain, we had 6 more stations to visit.  They were

  • 5 Rec Center Stair assents with the CMU  (right next to the CMU pile – then Jailbreak sprint to)
  • 30 Railing Pull-ups (at the pull up stations – then Jailbreak sprint to)
  • 50 CMU Curls (at the CMU Pile – then jailbreak sprint to)
  • 30 Lake Lunges (single count lunges at the lake)
  • 30 Panther (top of Sophmore hill) Pickle Pounders
  • Jucomanjaro Asscent

MARY & BOM:
Appologies for running late.  “Trust in the Lord with all your heart And do not lean on your own understanding.” Proverbs 3:5.  I don’t know how it all works but I know the one who does.  Attempted to encourage the men to really “lean” into the Lord and trust him.  What is “leaning”?  It is active faith, active trust.  It’s betting on the Lord. It is putting stock in the Lord.  It is saying, I can’t but I know the one who can.  Jesus is my guide. It is doing stuff that outright says – this will fail if He doesn’t come through.

Bears on JUCOmanjaro

THE SCENE: 75* and half a percent less humid than usual. Nice surprise shower at the end to cool us off.
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

  • 10xCherry Pickers
  • 1xBurpee
  • 15xlbac forward
  • 2xBurpees
  • 15xlbac backward
  • 3xBurpees
  • 10xWindmills
  • 4xBurpees
  • 10xTempo Squats
  • 5xBurpees
  • 40xCalf Raises (Boosters)
  • 4xFailure to Launch

THA-THANG:
Mosey to JUCOmanjaro and partner up.

One HIM performs 10xMerkins, 10xSquats, 10xBBS while the other HIM bear crawls up JUCOmanjaro. HIM performing exercises sprints to catch the bear and they swap places. The PAX knocked this one out of the park and summited JUCOmanjaro in record time.

Mosey to Maple Street parking lot, stopping for 6 burpees on the way, and grab a different partner.

One HIM runs clockwise and the other counter-clockwise around the building. Short sides of the building were covered using burpee broad jumps and Frogs/Lunges. When you pass your partner on the front of the building perform 30 supermans as a team. When you pass on the back of the building perform 30 Heels-to-Heaven as a team. You get a freebie if you pass on the end caps.

MARY:
Nothing like a free shower to end the workout.
COUNT-OFF & NAME-O-RAMA
11 HIMs gave JUCOmanjaro a bear hug this morning
CIRCLE OF TRUST/BOM:
Being uncomfortable is necessary for growth. Don’t be afraid to step out of your comfort zone for the sake of getting better. Practicing those things that make you uncomfortable will make you better at them…like burpees and bear crawls.
MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch & mentally prepare for burpees

THA-THANG:

  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

MARY:
one Burpee OYO

COUNT-OFF & NAME-O-RAMA
Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the importance of spending time alone with the Lord.

MOLESKIN:

ANNOUNCEMENTS