F3 Knoxville

Author: QVC

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.

George Brown

F3 Welcome & Disclaimer

The Scene: near perfect conditions – 55 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Imperial Squat Walker X 10
  • Merkins X 20
  • Partner up: Wheel barrow across parking lot, 10 merkins every 3rd parking space, trade places and repeat the other direction

Mosey to Field Office

  • 5 Burpees OYO (on your own)

 

Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:

  • Lap 1: Sprint the straight, 20 Lunges, jog to corner, Sprint the straight, 20 Merkins, jog
  • Lap 2: Sprint the straight, Bear crawl, jog to corner, Sprint the straight, 20 squat jumps, jog
  • Lap 3: Sprint the straight, jog, sprint the straight, jog
  • PAX waits for everyone to catch up while in plank position
  • Lap 4: Sprint the straight, 20 Merkins, jog to corner, Crab walk, jog
  • Lap 5: Sprint the straight, 20 Squat Jumps, jog to corner, 5 Burpees, jog
  • PAX waits for everyone to catch up while in plank position
  • LAP 6: Sprint the straight, jog to corner, sprint the straight, jog

Mosey to Field Office

  • 5 Burpees OYO

Mosey to Pavilion – rotate with battle buddy

  • One man on endless dips, while the other does 10 pull ups, rotate

Mosey to AO for abs

  • Hello dollies X 20
  • Bicycles X 50
  • American Hammer on the 4 count: X 5

 

Matthew 4:19-20

Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.

The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?

One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.