F3 Knoxville

Author: Dart Gun

Unfamiliar Territory

THE SCENE: Low-Mid 30s, dark, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some stretching; reach-for-the-sky and let-it-hang.

Harry Rockets IC x 10

Slow Jack Squats IC x 10

Crab-ets IC x 10

Chumbaburpee to “Tub Thumpin”.  SSH during the song and Burpee at each “I get knocked down”

THA-THANG:

Mosey with a pause to duck walk

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Rifle carry to parking lot

  •  Donkey block pushers across, then push coupon back and forth the width of the parking spot x5
  • Crabby block pushers, then heavy hammers x20
  • Motivators up to 11

Mosey to Stadium Hill

Sprints to the top; first one down picks the exercise.

  • Tricep Extensions
  • Supermans
  • Rows

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Mosey back

MARY:

Imperial Walkers IC x 15

Type writer push-ups x 10

Outlaws ‘til time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout.  The goal was to get us out of our comfort zone a little.

Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like promotions, job opportunities, unexpected kids

The character of a person…and in this case a MAN… is how you react in those situations.  I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laugh at them.  He’s laughed at mine twice over the past year…

Matthew chapter 4

Jesus, God’s son is the trustworthy one

MOLESKIN:

ANNOUNCEMENTS:
The project’s family workout tomorrow

CSAUP look at Slack for info

Playing Cards in the Rain

THE SCENE: Upper 50s with a constant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x10

Harry Rockets IC x10

Tennessee Rocking Chair (also known out west as the Back Woods Poopin Man)….we’ll stick with the TN version, IC x10

SSH IC x 20

Burpees with a plank jack at the bottom, 5 OYO

THA-THANG:
Anniversary Q, the Deck…of…Pain (thanks to Trolley).  Rotate picking a location and exercise from the deck, with a 75% mosey between locations.

Rec Center – 10 Pull-ups, Al Gore for the six

Performing Arts – Burpee Broad Jump to stop sign, repeat for the six

ERC – Crawl bear up the steps with a mosey down the ramp x 3, plank for the six

Maint. Center – 50 CMU curls, wall site for the six with an extra 25 count

Bagwell center brick wall – Derkins x30, step ups for the six

Pond/Lake – 30 lunges, LBC for the six

Center quad brick wall – Dips x 30, then repeat another 30 half with each leg up – squat jacks for the six

Information center – 30 pickle pounders

Mosey back to flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Investing in others.  Building legacy. Advancing his kingdom – three part series

Part 1 (kick flip on mon): be grateful for those who have invested in your life.  Show gratitude.  Be humble enough to realize that many people paved your road.

Part 2 (commission on wed): Be a man who is investing in others.  Give of your time and experience.  Look for ways to lead by example. Counsel those who need counseling and share.

Part 3 (me): how to be a good mentor.  Characteristics of a good mentor are:  Listener, speaking truth, encourager, knowledgeable, and nonjudgemental.

Do you live in a way that can be considered an example to others?

“Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye?”

‭‭Matthew‬ ‭7:3‬ ‭ESV‬‬

We’re all sinners and truly fall short of the glory of God but that doesn’t mean we should sit on the sidelines. We should constantly be seeking knowledge and relationships that we can learn from or teach in.

Mentors should still seek out other mentors. Some of the best mentorship’s are the ones that aren’t prescribed in any formal manner.

Think about how Jesus mentored the 12 disciples. He spent nearly all of his waking time in an effort to build them up

Proverbs 22:6 ESV

Train up a child in the way he should go; even when he is old he will not depart from it.

Proverbs 27:17 ESV

Iron sharpens iron, and one man sharpens another.

We can all think of at one person who has been a mentor to ourselves but have you told them thank you?

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Aimlessly Wander – Be intentional with your time

THE SCENE: Upper 20s, trying to stay warm. As always, a bit dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets IC x 15

LBAC forward IC, after 12 reverse

Motivators down from 8 (4 step jack)

THA-THANG:
Pick your destiny, to some extent.  Each participant chooses a parking lot to visit.

First lot: Iterative, 5 burpees then mosey to the first line and perform 10 kick-throughs (2-count) and mosey back.  Repeat as you progress to the next line, three times.

Mosey to the brick wall in the courtyard.

Side to side hop as you walk yourself down the wall; it progressively gets steeper along the way.  Once complete 20x Incline and decline merkins OYO.

Mosey to the Second lot: Burpungee (Burpee, lunge and broad jump) to the light pole and back.

Mosey to the Third lot: Butt kickers to the first light pole, side shuffles for the next two sections and finish with high knees.

Mosey to the Fourth lot: Step ups (single leg) x 34.  When finished, the BOOSTER (50 calf raises).

Mosey to the Fifth lot: Iterative style again, but 10x jack squats and 20x pickle pounders for three lines.

Mosey to the Sixth lot, with a detour up the hill until the 6 arrives: Bear crawl to one end and lunge back.

Mosey back to the flag, meeting up with the rushers.

MARY:

Side hip raises IC x15 (each side)

Flutter kicks IC x 25

Hello Dolly IC x 15

Stargazers for time….time before we could start.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Something that we may not appreciate on a regular basis is that we have some definitive amount of time on earth.  10 years for example is only 87,600 hours.  How do we spend it? Do we wander around aimlessly in parking lots or do we intentionally segregate our time during the day to focus on scripture, our kids, our wife (NOT plural).  Do you constantly get distracted by youtube, facebook, your phone in general when you should be focusing on your family or a task that your putting off?  Your habits and actions are seen and remembered very clearly by your kids and we need to constantly self evaluate.  Strive to be intentional with our time and looking into the holiday season, be thankful for our families and the people in our lives.
MOLESKIN:

Prayers for folks who may be spending this thanksgiving without a family member due to covid and remember to be truly thankful for the sacrifice of Jesus and what opportunities we’ve been given.

ANNOUNCEMENTS:
None

Move It

THE SCENE: Mid fifties with some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arms circles forward IC x 11

Reverse Arm Circles IC x 7

Harry Rockets IC x 15

SSH IC x 20
THA-THANG:
Mosey toward Sophomore hill while doing a burpee at each tree (left side only) ~20

Four corner style: Reps of 15 at each corner (thanks 5K)

  • Knee-up jumps; Bernie up the hill
  • Staggered merkins (do an extra to keep both sides balanced); side shuffle
  • Squat jacks; mosey down (and avoid the skunk)
  • Diamond merkins; side shuffle (the other way)

Rinse and repeat.  Fill in with flutter kicks and LBCs as we wait for the six.

Mosey to the coupon pile for the next circuit.

Each person grab a coupon or CMU and head to stadium hill.

11 style workout: Slow thrusters at the bottom and Bonnie Blairs up top.  Alternate run and bear crawl as you go up on each set.

  • This was brutal….

Put away the block and mosey back to the flag.

MARY:
Finish off with plank jack until time; ~1 min.
COUNT-OFF & NAME-O-RAMA
9 HIMS!
CIRCLE OF TRUST/BOM:

If What If, by Tony and Daniel Myles.

Sometime in the near future your family will all need to be somewhere at a certain time.  It will require nothing short of pure hustle as you all get ready to leave, because while everyone seems to be moving in that direction, they will also get distracted.  This will become a moment of glory for someone who is willing to step up and rally everyone else to “move it”

God invited Abram into His revolution with a command to move his family to a new land along with a promise that all nations would be blessed through them.  Keep in mind that in Abram’s era, people worshiped idols they’d made.  So, having the true God speaking to him was a new thing.  In response to God, the Bible says, “Abram went” (v.4). Abram without hesitation chose rapid obedience to God instead of arguing back.  Although Abram later had moments where his trust in the Lord dipped, this was a great moment we can celebrate and learn from.

You and your family have that same opportunity to respond with rapid obedience to whatever God asks you to do. Don’t “get around to it later” or think that someone else will do it for you.  Growth is all about you purposefully moving beyond what’s familiar and into the unknown.

Choose to be courageous by stepping into these life-changing moments without a guarantee of how everything will turn out.  God’s revolution is more about putting our faith in Him than in circumstances anyway.  Just as He moved you in one way in the past, let Him keep moving you in other ways.  By moving we become a movement….so move it.

MOLESKIN:
Genesis 12:1-9
ANNOUNCEMENTS:
BroVember challenge for the month and Christmas party at Judge Judy’s

Don’t Hold Back

THE SCENE: Muggy and mid-70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach through (aka cherry picker) IC

Little baby arms circles IC

Reverse baby arm circles IC

Harry Rockets IC

Tempo meek IC

Tempo squat IC

THA-THANG:

Mosey toward coupons with weave sprint

Motivators From 8, continue mosey to coupon pile.

Grab your coupon and rifle carry to the parking lot east of maintenance.

Four corner style:

20 each- Merkins on the coupon, knee up jumps, squat jacks, Flutter kicks (two leg count).  Transition from corner to corner by mosey, shuffle, Bernie, shuffle (face the same way the whole time). Repeat twice

Bring your coupon to stadium hill. 10 heavy squat thrusters, bear crawl up the hill with a burpee at the top.  Mosey down.  20 curls, bear crawl up the hill with a burpee at the top.  Mosey down.

Rinse and repeat 3 times.

Return coupons with a wall sit waiting for the 6.

Mosey back to the old F3 lot.  Mosey and Bernie between the islands of the new parking lot.

Jail break to the flag.

MARY:
Hello Dolly to finish up.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is holding you back…..

Several things may come to mind.

  • How you address your work; doing all of your work, striving for the extra, going back to school.
  • How you handle your home life; spending time with your kids and not watching tv or taking the easy way out at times.
  • How you need to avoid/move one/let go of a bad habit or sin; what relationship, website activity, etc.
  • Why don’t you volunteer in your church; sing, bring food, help with children’s ministry.

Remember that it’s much more difficult to do the thing you need to do.  We spend a lot of our times in the 80% of activities that we’re good at based on 20% of effort.  The last 20% is where we need to focus; It may take all 80% of our effort to get there but that’s where the ‘fruit’ is.

MOLESKIN:
Isaiah 41:10 (NIV) So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

ANNOUNCEMENTS:
Dunkin