F3 Knoxville

Author: Butter Knife

Breakin’ 2: Electric Boogaloo

THE SCENE: Snow and ice on the ground, 20 degrees, Cold Chillin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
15 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x
10 Windmills in cadence

Side to side mountain 🏔 climbers

THA-THANG:

  • Mosey to the library
  • 5 mins of CORE
    BBS, Plank w/ variations, Superman, LBCs, etc…
    Flutter kicks x20
  • **Spinkled in some Side Straddle Hops to stay warm…**
  • Mosey to FIA parking lot
  • 11s (but we’ll just do 8s)
    Leap frog high knees back
    Side to side Mountain climber 🧗‍♀️
  • Mosey to Coupon pile
  • Curls x 20
    Tricep dips x20
    Thrusters x20
  • Mosey to another parking lot for
  • Partner up wheelbarrow from one space to the other 5 Merkins and switch. x 2
  • 11s
    -Squats
    -Kick throughs (butt taps the pavement)
  • Back to thne 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:
If you’re on the Bible plan Excite Bike sends out, we just finished up “Shine your light 💡 in the darkness “

There were a lot of things that resonated with me. We are God’s reflection and therefore have the opportunity to brighten this world. We can make it a better place for everyone. We can drive out darkness. We can light the way for others.
I encourage you to shine ✨ maybe even brighter than normal. Someone needs it more than we know.

This morning I read: “God w ill always be there to lead us home to Him, protecting and illuminating our path back to Him every step of the way as we declare the praises of His name.” So I felt this was fitting.

“I Am the Light of the world. Whoever follows Me will never walk in darkness but will have the Light of life” (John 8:12).

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

H.O.P.E.

THE SCENE: Warm and dry… Until we started sweating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Moroccan nightclub 20

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

  • BBS
  • Plank w/ variations
  • Superman
  • Flutter kicks x20
  • Right heel on left knee left elbow to right knee x20
  • Other side x20

Mosey to cone in Large parking lot. Start at the first cone travel to the next cone via

  • Sprint
  • Bear Crawl
  • Walking Lunges
  • Flutter kicks x 20

Mosey to JUCOManjaro

  • Sprint to first line
  • Bear Crawl to the next line
  • Walking Lunges to the next line
  • Flutter kicks x 20
  • Rinse and Repeat x3
  • Continue to the top and stopping at each tick mark for whatever exercise was called out

Mosey to Hard Knox Parking Lot for some Man-Makers x20
MARY:
Scissors x20
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:
Hallerin Hinton Hill spoke at my church a couple of weeks ago. His message was on hope.
He said Hope is a habit
We need to practice hope
Remember when you’re at rock bottom, things can only get better.

I was hanging out at rock bottom when I was invited to workout with you.

I lost my job of 20 years and had no idea of how I was going to support my wife and kids.

Thanks Spotter for inviting me out!

“As tears were coming down the hope was rising up.”

4 things people with hope have:
1. H-healing
2. O-opportunities: turn obstacles into opportunity!
3. P-progress: Fix more than they break & leave more than they take
4. E-encouragement: literally means to make courage

Be in the habit of hope!

You gentlemen give me hope and challenge me to be a better man. I’m so happy to have you in my life.

2 Corinthians 12:9
Each time he said,”My grace is all you need, My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Float at Oak Ridge Christmas Parade 6p (reach out to Kick Flip in Slack)

Judge Judy’s Christmas Party 5p – 8p (Adult Only event HIMs and Ms only)

WELCOME: Little Spice AKA Jackie Chad

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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 getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

THE SCENE: First Frost on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Lunges (forwards, backwards, side to side)
Moroccan nightclub 20
10 Windmills in cadence
THA-THANG:
Mosey to the big parking lot for Soccer Drills

  • Stopping for:
    Merkins x20
    Squats x20
    Flutter kicks x20
  • Soccer Drills
    Running in and out fo the parking spaces facing: forward, backwards, and side to side.
  • LBC x20
    Lunges x20 single count
    Burpees x5
  • Mosey to Tomo Poke stairs stopping for dips on the guardrail.
  • At the top
    Merkins x20 run around
    Squats x20 run around
    Flutter kicks x20 run around
  • At the bottom
    LBC x20 run stairs
    Lunges x20 single count run stairs
    Burpees x5 run stairs
  • Mosey to Hard Knox parking lot for Merkin Leap Frogs across the parking lot
  • Grab two rocks.
  • 20 curls
  • 20 dips
  • Rinse and Repeat

MARY:
Core workout: American Hammers, Heels to Heaven, and Plank with variation.
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:
I’ve got some friends I’m very close to, that are suffering right now. A lot of it’s self inflicted (addiction, alcohol, etc…) but they’ve reached out recently.

How do you handle that?

I’m trying to be a HIM a spiritual gangster. Like you guys! I pray for them multiple times a day. I try to get them involved with F3 (where they live). I ask them to serve food at a rescue ministry. I try to get them to count blessings and not your mistakes.

They have a lot going on for them, super talented, but don’t feel like it right now.

You might feel that way too. It’s OK. Know you are loved . I love you. More importantly God loves you.

Booster recently posted, “You can sit with me at church…”

“for all have sinned and fall short of the glory of God,”
“and all are justified freely by his grace through the redemption that came by Christ Jesus.”

Romans 3:23 -24

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bring your jackets! F3 Gathering at Judge Judy’s

Rise Above

THE SCENE: True meaning of SYITG. 52 degrees and thick fog. Perfect!
F3 WELCOME & DISCLAIMER
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
F3 = Fitness, Fellowship, and Faith
or 10 burpees. You decide~

WARM-O-RAMA:
Cherry Pickers
Side Straddle Hops
Arm Rotations (forward/backward)
Lunges (forward, backward, side to side)
Windmills
Tempo Merkins

THA-THANG:
Mosey

  • 10 Merkins

Mosey

  • 20 Squats

Mosey

  • 30 Flutter Kicks

Arrive at JuConte

  • Start at the first mark run four marks
  • 10 Merkins. Run back a mark.
  • 20 Squats. Run back a mark.
  • 30 Flutter Kicks. Run back a mark.
  • Walking lunges to the next mark.
  • Rinse and Repeat
  • Audible. Run to the next mark with HIMs Calling what we did 10, 20, and 30 of… to the top.
  • 5 mins of KB’s Ab Class under the stars and full moon (some of us got to see a shooting star).
  • Mosey back down, stopping to admire God’s beauty before creeping back into the gloom and finding 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:
Humility: is something that garners wisdom; it is a requirement for wisdom. You cannot be proud and wise. Humility brings wisdom.

On Monday I went for hike on my lunch break. Which I do pretty often. I was wearing a 20lb vest and had on brand new shoes. I lost my footing and in a very awkward and super slow motion fashion I ate it. When I hit it hurt. I made sure there were no visible injuries and finished my hike. I was about halfway through the hike so there was no short cut.

What do you do if you get knocked down? Or fall down in my case? You get back up! You find a way to modify as necessary and keep going. This can be metaphorically speaking about job loss, a failed marriage, letting someone down, etc… Get back up!

I’ve seen you do it. I won’t name names… but I will say it’s inspiring! It helps me to be a better person.

Bonus from the Bible Study: God involves us and our prayers in his process of redemption.
I thought this was really cool. The relationship between us and God, is just that. A relationship. It’s a two way street. Never be ashamed to ask God for help, you will be surprised.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Remember to bring coats for men, women, and children to the AO for KARM. There’s also the Mudder’s Day Madness Run tomorrow.