F3 Knoxville

Author: Biscuits

Veterinary Sales

HIMship

THE SCENE: A clear, cool morning (a balmy 39°).  Absolutely designed for sharpening some iron.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
5 merkins
5 tempo merkins (4 ct)
5 tempo merkins (8 ct)
Little baby arm circles 10 forward, 10 back
Imperial walker x 10
5 squats
5 tempo squats (4 ct)
5 tempo squats (8 ct)
5 cherry pickers

THA-THANG:
Long mozey to playground parking lot
At every other light:

  • 5 star jacks
  • 5 dive bombers
  • 5 v-ups

One car, one truck.  Everybody does 3 rounds.
Pull the vehicle from Point A to Point B, then push it back.  During each round, perform the following while not engaged on a vehicle:

  • Round 1 – BBS
  • Round 2 – Swerkins (Wide-arm side to side merkins)
  • Round 3 – Jump Squats

Very short mozey to playground.

  • 5 World’s Greatest Merkins
  • 10 Burpees
  • 15 Pull-ups
  • 20 Flutter kicks (4 ct)
  • 25 Inclined merkins
  • 30 dips
  • Run across the field and back
  • Rinse. Lather. Repeat.

Indian run back to AO.

MARY:
Side crunches x 15 each side
25 American hammers (4 ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There was a recent post among the leadership about the language we in F3 use. We throw out terms without considering their actual meaning. We talk about servant leadership and no man left behind and leading by example. We say we’re making the HC and call each other HIMs. 12 HIMs took on the Gloom. 9 HIMs posted today. Etc. We say it with such commonality that it loses its meaning and you earn HIMship just by showing up to workouts. That’s not what F3 is about. That’s not what a HIM is. We need to adjust our culture so that being a HIM has meaning.

A HIM is defined as a high IMPACT man that is a DISRUPTOR who is COMMITTED to making FORCIBLE contact to STRONG EFFECT.

A few weeks ago, Tank asked for 3-5 guys to help him serve kids at the Wesley House for their fall festival. Out of approximately 250 active members, guys who post regularly, how many HIMs showed up? 1. Unfortunately, it wasn’t me either. Most of the time when there’s a service project it’s the same small group of men that make the HC to serve. There is a cultural change we need to make in F3 Knoxville. We need to be impactful. Disrupters. We need to commit to making forcible contact to strong effect. We need to EARN our HIMship.

To help, a new slack channel called service opportunities had been created to help us generate, plan, and execute opportunities to serve and impact our community.  Please join the channel and look back at the video from Steam about the service project that’s already been completed.

The Bible talks extensively about serving others.  Jesus, himself, speaks to serving our brothers and sisters.

Matthew 25:31-41

“When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. He will put the sheep on his right and the goats on his left.
“Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’
“Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink? When did we see you a stranger and invite you in, or needing clothes and clothe you? When did we see you sick or in prison and go to visit you?’
“The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’
“Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels.

Our priorities are this: God first.  Family second.  Serving the Kingdom is a very close third.  I understand family obligations and that not everyone is able or even needed to show up at every project.  But if we aren’t helping people, if we aren’t serving our community, if we’re not advancing the Kingdom and giving glory to God, we’re not doing our job.  We’re failing.  Failing ourselves.  Failing F3.  Failing Him.  This is a call to action.  Answer the call.  Serve.  Be impactful.  Earn your HIMship.

SYITG

MOLESKIN:
Prayer requests:  Ribbed and wife, surgery scheduled Dec 14 in Cleveland; I-Beam’s friend recently diagnosed with lymphoma on top of other health issues
ANNOUNCEMENTS:
Coat drive
Gobbler Challenge next Thurs – I-Beam on Q

Zombocalypse

THE SCENE: Hot. Humid. Perfect for taking on the walking dead!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH – 4 ct, IC
Little baby arm circles – 4 ct, IC
10 forward
10 reverse
10 tempo merkins
6 x 4 ct, 4 x 8 ct
5 Cherry Pickers
10 tempo squats
6 x 4 ct, 4 x 8 ct
10 Imperial Walkers – 4 ct, IC

THA-THANG:
All workouts were 3 rounds of AMRAP with 1 minute of work and 15 seconds recovery.

Indian run to bleachers
Dips
Box jumps
Derkins
Boat Canoe

Indian run to upper lot
Iron mikes
Easy ups
Wall squats
Freddy Mercurys

Indian run to upper field
Hi/low plank
American hammers
Jump squats
Hello Dollys

Mosey back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
After this and most workouts, I do feel like the living dead.  And there are always times that my muscles are on fire.  And these made me think of the first few chapters of Revelations that my Bible study group is going through right now.  Jesus gives some very stern warnings to the churches of the time which, in all honesty, scare me.  Revelation 3:1 “To the angel of the church in Sardis write: These are the words of him who holds the seven spirits of God and the seven stars.  I know your deeds; you have a reputation of being alive, but you are dead.”  He tells the church in Laodicea, “I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!  So, because you are lukewarm – neither hot nor cold – I am about to spit you out of my mouth.” Rev 3:15-16

How many of our churches today have a reputation of being alive, but are actually spiritually dead?  How many Christians?  Dare I say, how many of us?  How many are lukewarm and are about to be spit from the mouth of our Creator and Savior?  And let me clarify, the Greek word used here for “spit” is literally vomit.  How many are so detestable to our Maker that we will literally make Him vomit us from His presence?  This is more than a warning.  This is a wakeup call!  The time is now!  If you’re not working for the Kingdom and His glory, you’re dead inside.  Even if others look at you and think you’re alive, if you aren’t bearing fruit, you’re dead.  And you need to wake up.  If you are lukewarm or even cold, get hot!  Set yourself ablaze with the Spirit!  Find someone to help you.  And then, start more fires!  Go out and set other souls on fire for Christ!  This is the only way that we can save our souls and this is the only salvation for our world!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting gently used clothing for Mend House
F3 Work Day at Mooreland Heights Elementary, Aug 8, 0845

Goliath

THE SCENE: High 60’s, 94% humidity. A great morning to sweat and sharpen some iron!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4ct IC
10 burpees
5 cherry pickers
10 burpees
10 windmills

THA-THANG:
3 rounds:
10 CMU curls
10 CMU overhead extensions
10 CMU mowers – each arm
10 Lion Kings (David first killed a lion)
10 burpees

Indian run to base of Matterhorn
3 rounds:
10 merkins
10 BBS
10 squats
Bear crawl (1st round) to Backbone
(David also took on a Bear)
5 pull-ups
5 toes to bar
5 chin-ups
5 knees to chest
Run to summit
10 burpees
Run back to base

Indian run back to AO

MARY:
10 burpees (that makes 100!)
25 hello Dolly’s 4ct IC

COUNT-OFF & NAME-O-RAMA
Abacus, Biscuits, Homebody, Junk, La-Z-Boy, Snitch, Turtle, Waxjob, Yo-Yo
CIRCLE OF TRUST/BOM:
We all know the story of David and Goliath. And I feel like 100 burpees mixed with the Matterhorn is worthy of being called a Goliath. Goliath was a giant of a man, standing 9 ft tall. He was a seasoned, battle-hardened warrior. His spear was longer than David was tall. His shield weighed more than David. The Israelite army trembled in fear of this beast who, every day for 40 days, would come out and taunt them, challenge them, ridicule and slander both them and their God. Our God. Even King Saul was too afraid to challenge the giant, instead offering great rewards to the man who did.
Enter David. We all know about David the king, but let’s look at him at this point in time. He was the 8th and youngest son of Jesse. He was the smallest, the weakest, the least significant of all his brothers. He was relegated to be a farmer and tend the flocks as his brothers were fighting in Israel’s army. He was such an afterthought that he didn’t even make the initial lineup when the prophet Samuel, led by God, came to anoint one of Jesse’s sons as the next king of Israel. They had to go call him in from the fields. Even Samuel himself didn’t think that it would be David.
So David the shepherd, in his late teens or early 20’s, is sent by his father, Jesse, to deliver food and provisions to his brothers on the front lines. He arrives and hears Goliath insulting and slandering God and is overcome with righteous anger and asks why no one has stood up to this man for God’s glory. His brother gets angry and rebukes him. But David, standing for the Lord, presses on and confronts King Saul. Saul offers this young boy his armor and sword, likely the best equipment in all of Israel. David refuses, choosing only a few river stones and his sling instead. This boy, having already killed a lion and a bear barehanded, walks out onto the battlefield, dressed in shepherd’s rags and carrying a slingshot. Goliath laughs at him and ridicules him. But David, standing firm in his faith and fighting for our God and His glory, slaughtered the giant with a single stone.
Goliath takes many forms today, including the 100 burpees we just tackled. It could be that you’re facing an illness, work stress, family struggles, addiction, whether it’s substance or porn or even just comfort (we don’t like to step out of our comfort zones very often, guilty here too). It may not be one single thing. It may be a bunch of little things that, stacked up, take on the form of this giant. But whatever it is, whatever you’re facing, remember that you aren’t facing it alone. You have a power in you that cannot be shaken, cannot be uprooted, that cannot fail. If you stand firm in your faith, if you are being obedient, if you are fighting for Him and the glory of His kingdom, all you have to do is call out to Him. He will come meet you where you are. No matter who you are, where you’ve been, what you’ve done, whether you’re the greatest or the least of your clan. Stand for Him. Fight for Him. Lean into Him. He will lead you to victory. That’s my encouragement and my challenge to you. Our God is greater than anything else out there. He is the one true God, the Creator of the heavens and the earth. Whatever is your Goliath, stand for Him and all else will fall into place.
MOLESKIN:

ANNOUNCEMENTS:
Off the Chain CSAUP – July 18
Sign up posted on Slack
1st 50 to sign up get patches

Father’s Day Edition: Heritance

THE SCENE: Low 60’s, 93% humidity, clear…cool and muggy.  A great morning for sweat!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 20 x 4 ct
  • Cherry Pickers – 5
  • Windmills – 10 x 4 ct
  • Little baby arm circles, 10 forward, 10 back, 4 ct

THA-THANG:
Count off and partner up, rotate partners at each new set.  Dora style – 1 partner works while the other holds in position.  1st partner goes until he has to tap out and pass on reps to the other.
1 PAX was given a verse to memorize and pass on to his partner and so on at each new set:
Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord.
Ephesians 6:4

  • Mosey to Field 2 – 100 derkins, hold v-up position, group lap around the field
  • Mosey to upper parking lot – 100 jump squats, plank, group lap
  • Mosey to Field 3 – 100 burpees, hold dip, group lap
  • Mosey to Lower Diamond – 200 American hammers (4 ct), alternating side plank, group lap around playground
  • Mosey to Upper Diamond – 150 dips, hold air squat, mosey uphill to lap around field 1
  • At Field 1 – 100 flutter kicks (4 ct), hold Peter Parker or Mtn Climber, group lap
  • 50 swerkins, lunge, group lap
  • Mosey to AO

MARY:

  • Crunchy frog (boat/canoe) – 20 x 4 ct
  • Hello Dollys – 20 x 4 ct
  • High/low plank – 1 min

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:

Heritance or heredity is a common genetics term. It is the passing on of traits from parents to offspring. This felt an appropriate topic given that it’s Father’s Day weekend. During the Q, a verse was given to one member to pass on throughout the workout. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord. Due to recent events and social upheaval, racial division has been on my mind quite a bit. Trying to educate myself, I’ve been reading, listening, watching, discussing with friends, family, and other F3 brothers, all with good intentions and thoughts from an outsider’s perspective. One video helped provide some insight. Saying Black Lives Matter isn’t saying that other lives don’t. Of course they do! What it is saying is that there are members of our society that are treated differently on the sole basis of skin color. Unfortunately, I can not argue against that. Nor can I truly relate. Seeking further understanding, I called a good friend who is like minded, holds similar values and beliefs, is honest, open, and is black. It was an incredible conversation. I’ve always considered slavery a thing of the past. It’s not truly real to me because I never experienced it. No one still alive in this country has. What I hadn’t considered is heritance, cultural heritance. The stories that are passed from generation to generation. The traditions. The beliefs. Even fears, angers, and other prejudices. My white culture does the same thing. But for her, it was hundreds of years of persecution built up and passed on. Slavery. The Underground Railroad. The fight for emancipation where blacks still counted as less than a person. Jim Crow Laws and segregation. The Civil Rights Movement. The 80’s where crack flooded black communities because it was cheap. And now, with technology and the speed of information, we’re see the worst among us still perpetuating hate and stereotypes. Slavery was abolished in 1865. And while that seems like a long time ago, there are still grandparents that had grandparents that could give first hand accounts of what life as a slave was like. It’s these stories that have been passed on that keep the fear and anger alive, fueled by those that still believe and act out of hate. While I agree that letting these stories go would help to ease racial tensions, it’s my job as a white man to make sure I’m passing the right messages on. By my words. My actions. My thoughts. Let us be the example of how we, as humans, should act. Otherwise, we just keep running in circles. 2 John tells us that we are to be obedient to His command. That command is to love one another. If we are obedient, then we will walk in love and we will share that love with others. Our Father’s perfect love will pour out and ease the pain and hurt of this world. Cavalier asked at a recent Q, where are you going and who is following you? I immediately thought of my kids. I want this world to be better for them. This isn’t an issue that will be solved this generation. However, by passing on the right messages, giving my children the right heritance, I can help them make the world a better place for all men and women. So my challenge to you is this, think about your heritage and what you’re passing on, intentionally or unintentionally. What messages are you passing on?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Off the Chain @ DP July 18

The Cycle

THE SCENE: An excellent June morning, mid 60s, partly cloudy
F3 WELCOME & DISCLAIMER

Welcome to F3.  I’m Biscuits and I’ll be your Q today.  I am not a professional.  This is a free workout and you are here of your own accord.  You know your medical history, injuries, and limitations.  If an exercise is too hard, modify to make it easier.  If it’s too easy, modify to make it harder.  Please maintain proper social distancing throughout the workout.
WARM-O-RAMA:

  • 20 SSH (4ct)
  • 20 Imperial Walker
  • 5 Cherry Pickers
  • 15 Little baby arm circles
  • 15 Reveres LBAC

THA-THANG:
Mosey to the track.  Circle up at a lantern set approx 25 yds from the track.

  • At the lantern:
    10 BBS and 10 Stagger Werkins
    Run to the Track
  • At the track
    10 V-ups
    10 Star Jacks
    10 Burpees
  • Work sets to get back to the lantern
    Bear Crawl
    Walking Lunge
    Army Crawl
    Burpee Broad Jump
    Spiderman Crawl
    Duck Walk
  • Rinse, lather, repeat.
  • Run 1 lap around the track
  • Mosey back to AO

MARY:

  • 1 minute Canoe
  • 1 minute Superman
  • 25 American Hammer (4ct)
  • 10 Heels to Heaven IC

COUNT-OFF & NAME-O-RAMA
13 HIMs broke the cycle: Bowflex, Junk, Mayberry, ExciteBike, Driftwood, Aladdin, Mouthwash, Abacus, Snitch, La-Z-Boy, YoYo, Cavalier, Biscuits
CIRCLE OF TRUST/BOM:
I’ve never read the Bible in its entirety before and this is something that I’ve challenged myself to do this year.  Going through the Old Testament, you see the nation of Israel set up this cycle of obedience to God, disobedience or departure from His commands, rebuke in the form of toil and hardships, and finally a return to obedience.  All to often it was a very quick turn around from obedience to idol worship and following other false gods.  This failure to walk with Him always lead to punishment, loss of lands and military battles, enslavement, and near destruction.  And every time Israel had to work harder and harder to get back to His light.
Seeing this cycle got me thinking about my own life and the cycles I go through.  We, as humans, are constantly going through cycles.  Waxing and waning.  I can see it in my personal life.  Fitness goals.  Relationships with friends and family.  My career.  And even my Christian walk.  Much like we did on the field, I can see those times when I ran from His light, went through a period of rebuke, and had to work hard to get back to the light.
I challenge you today to look at your own life.  Look for those cycles and where you are.  Work to get back to the light and work even harder to stay there and show other people the way.  That’s what we are called to do.  As leaders.  As part of the F3 nation.  As men.  And as Christians.

MOLESKIN:
Thank you to my F3 brothers.  This has been a life changing group for me and I thoroughly enjoyed my VQ!  ISI.  SYITG!
ANNOUNCEMENTS:
Dog Pound presents Off the Chain – July 18.