F3 Knoxville

Author: Jetlag

Farewell Q

THE SCENE: 54F, drizzling
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

Motivators starting at 5

Box jumps + run around pavillon

High knees

Plank jacks

Mountain climbers


THA-THANG:

Pyramid: 20 reps

  1. Merkins
  2. Merkins – shoulder press
  3. Merkins – shoulder press – curls – table pulls/cmu rows
  4. Merkins – shoulder press – curls – tp – squat jumps
  5. Merkins – shoulder press – curls – tp – squat jumps – step overs
  6. Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
  7. Shoulder press – curls – TP – squat jumps – step overs
  8. Curls – TP – squat jumps – step overs
  9. TP – squat jumps
  10. Squat Jumps
  11. Burpees

Alleluias


MARY:
5min yoga stretching

COUNT-OFF & NAME-O-RAMA
16 HIMs in attendance.

CIRCLE OF TRUST/BOM:
There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
MOLESKIN:
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!

ANNOUNCEMENTS:

Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.

No elevator to success, you must use the stairs

THE SCENE: A little cloudy but humid with a temp of 89F.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

High knees

Shoulder tap x plank jacks

Grady corns

Windmill

Imperial squats

Side straddle hops

THA-THANG:

Workout 1: Space Camp – battle buddy

  1. Stair Burpee: 10x, go all the way up
  2. Skip Jump: all the way up (at least 2 steps)
  3. Grapevine right
  4. Grapevine left
  5. Single log hop (switch foot every 10 steps)
  6. Sprint

Battle buddy: runs around the building 2x then wall sit til partner goes down.

Mosey to colosseum stairs

Workout 2: Colosseum stairs

2 rounds each:

  1. Sprint up
  2. 10x irkins
  3. 10x derkins
  4. Side squats 10x each leg
  5. Split squat 10x each leg

Battle buddy: dealer’s choice: flutter kicks, mountain climbers, or run up the hill

Workout 3: Batcave stairs

Sprint up and down twice

Smurf jacks

MARY:
Squat ring of fire!

COUNT-OFF & NAME-O-RAMA
15 HIMs in attendance.

CIRCLE OF TRUST/BOM:
They say that in life “there is no elevator to success, you must take take the stairs”. This is the theme of the workout. In life, we often wish for an easy life or quick success. To reach that goal, we take “steps” and take it one by one. We climb up those steps and all of us have different paths, on different paces and have unique staircases. This is what makes life so beautiful. If we learn to look at only our path and stop comparing it with others, we learn the joy and beauty of the adventure of one’s journey. So take those steps, at your own pace and remember “life is a climb, but the view is great”!

MOLESKIN:
Prayers up for the speedy recovery of Drum Major’s daughter after a successful acl reconstruction surgery.

ANNOUNCEMENTS:
CSAUP at Dougpound on the 21st

Birthday Q

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Leadership

THE SCENE: Gloomy with a 67F, cool breeze weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees

THA-THANG:

Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

MARY:
Suicides in the basketball court.

COUNT-OFF & NAME-O-RAMA
10 HIMs

CIRCLE OF TRUST/BOM:

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.

ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.