F3 Knoxville

Author: Butter Knife

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
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:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

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

Seeds of Change

THE SCENE: 40 degrees and dropping. Mostly dry though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Moroccan nightclub 20
5 burpees on your own
10 tempo merkins
Tempo squats
10 Hairy Rockettes
Side to side mountain 🏔 climbers

THA-THANG:
Mosey to new parking lot for 5 mins of CORE

  • Legs in the air lower the right take right elbow to left knee, switch sides x20
  • Start sitting up, lower down one vertebrae at a time, until you can’t go any further without falling, and pop up x20
  • Lie on left side, bring righ knee into chest while taking your right elbow to your right hip targeting the obliques. x20 switch sides repeat.
  • LBCs
  • Catilina Wine Mixers x20
  • Cone drills:
    In and outs
    Side to side
    Moving planks 5 cones, switch the direction you’re facing, for 5 cones

Mosey to the FIA parking lot

  • 88s maybe?
    8 merkins followed by 8 flutter kicks
    11x

Mosey to the coupon pile

  • Grab a coupon
    Rifle carry to the hill
    Curls x20
    Bear 🐻 crawl up
    1 Burpee at the top
    Run down
    Repeat starting with the curls x1
  • Return Coupon and wall sit for the longest 15 count (thanks Archie!)

Mosey to the flag with a Jail Break

MARY:

  • 2 games of Bear Infection: In a confined space. IT starts in a Bear Crawl tagging everyone else who are Crab Walking. Once you’re tagged, you become a Bear and tag the other Crabs.
  • Hello Dollies x20
  • Plank Variations

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:
Insert the WORD here.
MOLESKIN:
“And those who are Peacemakers will plant seeds of peace and reap a harvest of righteousness.”
James 3:18

I hope you all reap a harvest of righteousness! Plant the seeds, teach your family to plant the seeds… Teach them to be patient, teah them to shower the seeds with love, and it will be well worth the wait!

ANNOUNCEMENTS:
CSAUP Next Weekend. Get signed up!
Please consider donating to the Wesley House. This is an opportunity to step up and help others that are less fortunate. Consider it an “off the court” challenge!

Stone Cold “Pax” of Weirdos

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs 🐸 x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

  • 20 merkins
  • Run the stairs
  • 5 pull ups
  • BBS x 20
  • Run down the stairs
  • Curls x 20
  • Walking lunges to the dumpster
  • Bernie back
  • Thrusters x 15
  • Rinse and repeat 🔁

Mosey to the center of campus

  • Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

  • Tricep Dips x 20
  • Derkins x 20

Mosey to the Arts building

  • American Hammers
  • Flutter Kicks
  • Fighter Merkins

MARY:
Jail Break (if that counts?)
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:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
  • CSAUP Feb 26th
  • Camping/Hiking Trip with The Project bros 4/1

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

Mile High Club

THE SCENE: 26 degrees and windy, but hey it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Side to side mountain 🏔 climbers
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Hard Knox parking lot

  • LBCs x 20
  • Flutter kicks x20
  • Crunchy frogs 🐸 x20
  • Mosey to JUCOManjaro
  • Sprint to the first hash mark.
    10 burpee’s
    Walking Lunges to the next mark
    20 flutter kicks in cadence
    Sprint to the next hash mark
    10 jump squats
  • Rinse and repeat x3
  • Then we sprinted to each hash mark and did a core exercises to the top.
  • We ran to the water tower stopping at the bottom for Hand Release Merkins x20
  • Mosey down Valley Vista
  • Ran the stairs at Tomo Poke
  • Mosey back to the flag

MARY:
No time
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:
Romans 8:37 tells us that, “You are an overcomer, and you will triumph.”

I don’t know who needed to hear that this morning, but it sure is reassuring to me. No matter what this world throws at us, we are ready and will overcome it.
Once we surrender to the shaping hands of the Spirit of God, He will not only “renew your mind” but transform you down to your very soul.
I think that’s where the magic 🪄 is!

Quote that I heard this week, “You cannot have a positive life and a negative mind.” – Joyce Meyer

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping Trip coming up in April. Details to follow.