F3 Knoxville

The Power of Encouragement

THE SCENE: Warm and humid…August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Abe Vigoda x7, Cherry Picker x6, Tempo Merkins x10
THA-THANG:
Mosey to the courtyard and partner up:

One partner runs down to the ERC and crawl-bears up the stairs the runs back to the courtyard.

The other partner works through these:

  • 100 x BBS
  • 100 x Step Ups
  • 100 x Dips
  • 100 x Star Jacks

Next up, suicide ladder. Start with 5 x Diamond Merkins and 5 x Bobby Hurleys increasing by 5 each round.

Exercises were performed at opposing corners of the grassy area between the ERC and the courtyard. To transition from one corner to the other, run, karaoke left, bernie, karaoke right.

Mosey to the large parking lot for some sprints. Sprint to farthest light pole then crawl-bear to the six, sprint again. Performed 20 Flutter Kicks. Next, sprint back to the start and Bernie til you reach the six, sprint again.

Moseyed back to the flag stopping for some BBS in cadence along the way.

MARY:
Steering wheels courtesy of Dart Gun. LBCs from Stye. Somehow Commission though Burpees were a good Mary exercise. A few imperial walkers followed by some planks to finish it off.
COUNT-OFF & NAME-O-RAMA
14 men encouraged one another to get better
CIRCLE OF TRUST/BOM:
Acts 11:22-24

Only 10 times in scripture is the phrase “a good man” used. One of these times is in describing Barnabas. In this passage, Barnabas is sent to encourage the brethren at a struggling church. His encouragement earned him a status as a good man. Let’s all strive to encourage one another in all areas of our lives.
MOLESKIN:
Called out Butter Knife for his constant encouragement of the PAX. I really appreciate his attitude during the Q’s, never complaining and always pushing.

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

Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
THA-THANG:
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

MARY:
On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
COUNT-OFF & NAME-O-RAMA
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
CIRCLE OF TRUST/BOM:
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

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

Seabiscuits and Gravy

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7-Cherry Pickers, 10 Windmills, 15-Hairy Rockettes, 10 Tempo Merkins, Karaoke, High Knees, Butt Kickers,
THA-THANG:
Mosey back to sophomore hill area with two sets of strides thrown in.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xSquats, 15xMerkins, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

Everyone made it through round 4 before calling recover.

Mosey back to the coupon pile and pick a good one.

With your coupon, perform 50 curls and 50 tricep extensions switching as needed. Once done hold a wall sit until the six is finished and completes a 10 count.

With your coupon, perform 20 picture hangers. Once done hold a wall sit until the six is finished and completes a 10 count.

Mosey back to the shovel flag

MARY:
30 Flutter Kicks, 15 lbcs, 15 Side planks with dips – each side.

COUNT-OFF & NAME-O-RAMA
4 hit up JUCO: Rush for some speedwork, and 9 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.

Welcome FNG Gosling! Gosling’s dad is Lullaby who has been out a few times.

CIRCLE OF TRUST/BOM:
Talked briefly about the story of Stephen the Martyr and the courage that he showed in the face of persecution. Even as he was being stoned he cried out, “Lord Jesus” which was the main reason he was being stoned, calling Jesus Lord. He was willing to preach/speak the truth even to the point of death. Let’s take a lesson from Stephen and not be ashamed of the truth. Let us not back down in the face of persecution.

MOLESKIN:
Need some more men to pick up Q’s.

ANNOUNCEMENTS:
CSAUP in July, sign up’s are already open.

OYO Together

THE SCENE: Colder than it should be
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Abe Vigoda x 7, Hairy Rockettes x 10, Tempo Merkins x 7, Cherry Pickers x 7, Moroccan Nightclub x 20

THA-THANG:
Mosey to the big parking lot and line up on the curb.

The thing: Run to the first line and back and perform 10 of any exercise (Dealer’s Choice).

Run to the second line and back and perform 20 of any exercise.

Repeat for all ten lines. Culminating in 100 reps of your last exercise.

Caveats: No repeating any exercises and must change muscle groups each round. Also, the first person to get to each line has to perform one burpee and Bernie back.

All of the PAX completed all ten levels of this “Choose your own adventure” workout. Dartgun and Butterknife took turns on the Burpee/Bernie combo.

Poolboy gave the PAX a generous 30 count recover as we lined up for a longer than normal jailbreak back to the shovel flag.

In the shovel flag parking lot, perform 11’s with Bobby Hurleys and Diamond Merkins.

MARY:
None

COUNT-OFF & NAME-O-RAMA
12 men made the hard choice this morning.
CIRCLE OF TRUST/BOM:
Re-emphasized the monthly JUCO challenge. Prayer. This challenge has been difficult to be consistent with. It’s important that you make a concerted effort each day to set aside a time and place to truly get 10 solid minutes of focused prayer/meditation in. Something I have added to the challenge in this past week is to have a specific topic/focus each day for your prayer time. So far we have had: Immediate Family, Extended Family, Church Family, The Lost, Personal Growth, and Government. I encouraged the PAX to experiment with having a different focus each time they pray to allow for more meditation on these specific areas. Also encouraged the PAX not to avoid prayer due to embarrasment/shame over how long it’s been since they prayed. God will welcome you with open arms, not shame you for your negligance.
MOLESKIN:

Dartgun and Butterknife are fast…

ANNOUNCEMENTS:
Still collecting items for the Street Hope Project: Trash bags, copy paper, and napkins

Escalator vs Stairs

THE SCENE: Warmish (relatively) and clear
F3 WELCOME & DISCLAIMER   Check!
WARM-O-RAMA:
Abe Vigoda x 7, Cherry Picker x 8, SSH x 20, Tempo Merkin x 10
THA-THANG:
Mosey back to the new parking lot in front of Sophomore Hill.

Escalator workout with the following exercises:

  • 10xBurpees
  • 20xBBS
  • 30xHand Release Merkins
  • 40xSquats

Start with just the 10 then run one lap, then do 10 and 20 and run a lap, continue until you’ve completed all 4 exercsies and 4 laps. For the laps the PAX had the option to pick their own distance with the shortest of the three options being .1 mile and the longest ~.25 mile. The goal was for each man to pick the lap distance that would keep them even with the rest of the PAX. Erector was so far ahead even using the longest lap that nobody had a chance. Should’ve added a 1 mile lap option.

Mosey over to the coupon pile and grab your coupon. Surprise JAILBREAK! halfway there.

More escalators, but this time with stairs! Perform the following in the same fashion as above.

  • 10xPicture Hangers
  • 20xTricep Extensions
  • 30xCurls
  • 40xRows

Run up to the pull-up bars for max pull-ups in between sets.

Recover back to the shovel flag.

MARY:
Flutterkicks x 50
COUNT-OFF & NAME-O-RAMA
12 men riding the escalators at JUCO
CIRCLE OF TRUST/BOM:
March JUCO monthly challenge:

The challenge for March is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Launch of the new AO “The Arsenal” is next Saturday at 7am in Maryville