Author: Steam

THE SCENE:

#HOMEWOD Workout of the Week for Monday (4/20) – Sunday (4/26)

To be completed at your discretion anytime (if not more) for the week of 4/20/2020

The Scene = what you make it. Do it solo, pull a 2.0 or SO (significant other) in to rock it with you.

F3 WELCOME & DISCLAIMER

• This is F3 – kind of but not really. Actually it’s not. But in the true fashion of espirit de corps, HIM continue to live out and pursue Fitness – Fellowship – Faith inside and outside the COT
• You’re doing this on your own volition
• Modify as you need – continue to push yourself even though you may be the only one – but in actuality – you’re not the only one. Ever. Don’t let the enemy convince you otherwise. Iron can be and still will be sharpened. Encourage some bros to knock this out this week.

WARM-O-RAMA:

• Windmill: 20 (1-count)
• Cherry-Picker: 20 (1-count)
• Rockette: 20 in motion (10 walking forward – then 10 walking back)
• Gate-Openers (https://www.healthline.com/health/exercise-fitness/essential-groin-stretches#dynamic-stretches): 20 (10 each leg)
• Side-Straddle Hop(SSH): 20 (1-count)

THA-THANG: 3 Rounds of 20s – Each Round Different Than The Last

[ 20s – SSHs & Merkins ]

• 19 SSHs + 1 Merkin
  • 18 SSHs + 2 Merkins
    • 17 SSHs + 3 Merkins
    • And so on and so forth…….when you get to 1 SSH + 19 Merkins = Round 1 complete

[ 20s – Big Boy Sit-Ups & Half-Burpees ]

• The Half Burpee: A burpee without the merkin and jump at the end
  • Starting position: Standing up
    • Crouch down with hands on the ground close to feet
      • Extend legs back into a merkin plank
        • Bring legs forward – back to crouched down with hands on the ground close to feet
          • Return to starting position = 1

• 5 Big Boy Sit-Ups + 5 Half-Burpees
• 10 Big Boy Sit-Ups + 10 Half-Burpees
• 15 Big Boy Sit-Ups + 15 Half-Burpees
• 20 Big Boy Sit-Ups + 20 Haf-Burpees

[ 20s – Lunge Twists & Plank Raise-Ups ]

• The Lunge Twist:
  • Starting position: Standing straight up
    • Lunge with hands interlocked behind head
      • In the “low” of the lunge (leg extended forward) – with hands still interlocked behind you head – turn your torso/upper body to the inside of the lunged leg, and then return to facing straight over the lunged leg
        • Return to the starting position of the lunge
• The Plank Raise-Up
  • Starting position: forearm plank
    • Plant one palm on the ground at a time and work into a push-up plank
      • Once in the push-up plank, work your way back down to the starting position: forearm plank
        • Think of it as a 4-count —> (1) = 1 forearm –> 1 hand (2) Other forearm –> hand (3) 1 forearm back down to hand (4) other forearm back down to hand = 1 rep
• 20 Lunge Twists (10/leg)
• 20 Plank Raise-Ups

MARY:

[ The ABSolute Palm Workout ]

• 5 Exercises — 20 reps each exercise — on a 4 count
• Do 1 exercise, then 1+2nd exercise, then 1+2nd+3rd exercise, then 1+2nd+3rd+4th exercise, then 1+2nd+3rd+4th+5th exercise
• The Exercises
  • Flutter Kicks
  • LBCs (Little Baby Crunches)
  • American Hammers
  • Imperial Walkers
  • Windshield Wipers
    • Back on ground — knees together straight-up and legs going out
    • Rotate knees/legs from one side to the other (4 count)

COUNT-OFF & NAME-O-RAMA

Let other HIM know that you’ve rocked the workout of the week: Post your name – age – F3 name in the main chat AND…..if you want to challenge a brother to #GetItDone as well, tag em in your post

CIRCLE OF TRUST/BOM:

“The true Christian life is one who lives an interrupted life. An individual who has experienced Heavenly interference.”

– Jerry Flowers

MOLESKIN:

I gotta be honest men, this one hurt a little. This definitely hit home in a way I didn’t know home could get hit haha. Listening to Jerry Flowers’s sermon (link posted below) yesterday morning and hearing this was like a divine meeting between my ears, heart, mind, soul, and the God Almighty – via the voice of Jerry. As I was reflecting about this on my life, I thought, “Have I had an interrupted life?” and “Have I experienced Heavenly interference?” Also, what is Heavenly Interference?

I don’t think there’s a way to truly follow Jesus and run after living a Christian life without having an interrupted life and without experiencing Heavenly experience. This whole COVID-19 thing, that’s a pretty massive interruption right? God is interrupting the world’s (literally) daily life. Has something ever interrupted you from a goal, a mission, an objective, something you were running towards? Looking back on all my 25 years, I see that now. In small things and big things – the true Christian life is one who lives an interrupted life. I thought tennis was going to take me through college – interrupted. I thought I had found a church home and I was comfortable (complacent) – interrupted. I had trained for almost 3 years for the Marines, to go right out of college – interrupted. That relationship I thought was going to go the distance – interrupted. Friendships I thought were anointed – interrupted. Financial plans and goals – interrupted. My comfortable job where I went into the office just this past January and February – interrupted. Whoah….He has been on the move.

What is Heavenly interference? Have you experienced Heavenly interference? Jerry goes into this more in the sermon below, but this really go the wheels turning for me. Things I mis-labeled, yes, you heard me right, MIS-LABELED as wins, losses, the product of a bad environment or community, (fill in the blank) – have actually been heavenly interference. For my good believe it or not. And for yours too. Here are some examples of where I’ve seen heavenly interference in my life after taking a closer look in the microscope

• When I got the job
• When I didn’t get the job
• When I had strong finances
• When I didn’t have strong finances
• When I was plowing ahead towards something I wanted and then it coming to an end unexpectedly
• Building a comfortable and safe and fake and invisibly destructive community the first 2 years of college and then it blowing up in my face and being forced to pick up the pieces and restart in Knoxville
• Finding F3
• Finding a church community and sound biblical teaching

The list goes on and on. And I’m sure it does for you too if you think about it. Heavenly interference really got me guys, I mean it really did. Think back on your life – things that have gone your way and things that haven’t. What did you label that as? A crushing blow? A feat of your own wit? Could it have been a Heavenly interference you missed until now?

I hope you enjoy this message as much as I did. It’s some good stuff.

https://www.jerryflowersministries.com/sermons –> Look at “I Am the Resurrection | I AM | (Part 9)

ANNOUNCEMENTS:

Breaking News: God is still good and is on the move. All you have to do is choose to look and see. 

Welcome/Safety-Brief/Intro

• Welcome to F3: Fitness – Fellowship – Faith —> Quarantine Edition

• My name is Steam and I’ll be your virtual QIC today.

• You’re doing this on your own volition today

• Modify as you need but push yourself!

• This is going to be short and sweet 40 minute burn today – make it count!

Warm-Up Xs

• SSH (duh): 10 (1 count)
• Imperial Walkers: 10 (1 count)
• Windmill: 10
• Rockette: 10 (1 count)

THA THANG/PT

10 Minutes – 10 Exercises —> Do this 2x

• ( Before you start the exercises – run 1 mile or for 10 minutes )
  
• On your run pre and post exercises – I encourage you to have an open dialogue with the Lord – check in and tell him how you’re doing and going into Easter weekend, lay something down at His feet.

The Exercises

• SSHs (Side-Straddle Hops)
• Merkins
• Flutter Kicks
• Burpees
• Plank-Jacks
• LBCs (Little Baby Crunches)
• Squats
• Alternating Plank-Ups
  1. (1) Start in a plank position on your forearms — (2) push yourself up to a push-up plank — (3) go back down to the starting position = 1
• American Hammers

( After you do all 10 exercises — run 1 mile or for 10 minutes )

You. Got. This.

BOM

• I was really encouraged after listening to this sermon about Faith vs Fear by Jerry Flowers —> https://soundcloud.com/jflo-seekandsave/i-am-not-afraid-i-am-part-5-jerry-flowers

• I encourage you all to listen to it and remember to share the love of Jesus going into this Easter weekend with your families.

Iron Sharpens Iron!

F3 Knoxville 3.30 #HOMEWOD
Monday, March 30th, 2020

[ 30 for 30 ]

Welcome/Safety-Brief/Intro

• Welcome to F3: Fitness – Fellowship – Faith —> Quarantine Edition

• My name is Steam and I’ll be your virtual QIC today. In a way though, you’re own Q today. Because I (probably) won’t show up to your house and pound out this workout with you. It’s on you. Be your own Q during my Q (tracking?) and push yourself and the…..kids/dogs/driveway pavement/etc around you. Get. It. Done.

• You are here on your own volition unless you’re being forced to do this – in that case stop what you’re doing and have someone call 911.

• If you need to modify anything about this workout today – don’t. I’ll know.

• Kidding – I won’t. If you need to modify anything from this workout today feel free to do it – safety is #1 but that’s not an excuse to slack off because you’re not putting in the work with other F3 dudes per usual. Get. It. Done.

• FNGs? Probably not a good idea….up to you.

Warm-Up Xs

1. SSH (duh): 30 (1 count)
2. Imperial Walkers: 30 (1 count)
3. Windmill: 30 (1 count – see a pattern?)
4. Motivators: 30 (this is a lot – I know.) [ these are motivators: https://mobile.twitter.com/f3naperville/status/1071450633805488128?lang=en ]
5. Rockette: 30 (1 count)

THA THANG/PT

[ 30 for 30 ] — Like ESPN but better

30 Minutes – 30 Exercises

• 90 seconds in between each exercise – aka on for 60secs, off for 90secs

• Why 90 seconds in between? What am I supposed to do? EXCELLENT question. Here’s my challenge to you with this 30 for 30 workout:
  • For those 60 seconds you’re “on” – go balls to wall. Rock it. Crush it.
  • For those 90 seconds “you’re off” – focus your mind and heart on prayer. Prayer for something or someone specific each time. For the 90 seconds in between each exercise – I challenge you to intentionally pray whether it’s internally or audibly, give it to the Father. Then you’re back on grinding for 60.

• • Some things I’m going to focus in on for my 90 seconds: my family (specific members throughout), our country, the mental fortitude of our men in F3, etc etc etc

• It’s gonna be different – but I encourage you to marry these 2 things (working out/physical strength & prayer/spiritual discipline — aka 1st F & 3rd F) intentionally for this workout.

• The Xs

1. SSHs (Side-Straddle Hops)
2. Merkins (normal)
3. Squats
4. Flutter Kicks
5. BBSs (Big Boy Sit-ups)
6. High Knees
7. Dry Docks
8. Calf-Raises
9. American Hammers
10. Hello Dollys
11. Rockettes
12. 4 count Merkins/Hand-Release Merkins
13. Lunges (alt’ing legs)
14. Mountain Climbers
15. V-Ups
16. Line-Hops
17. Burpees
18. Step-Ups
19. Plank (elbows or hands)
20. Boat/Canoe (you decide when to switch – push yourself)
21. Jump Rope (real or pretend)
22. Dive Bombers
23. Bobby-Hurley’s (full squat —> jump shot)
24. Plank-Jacks
25. Bicycle/Freddie Mercury
26. Line-Sprints: pick a starting point and a point not too far away (10yds or less) —> sprint there and back.
27. Bench-Press: find something (case of water, your kid, someone else’s kid, case of beer, wife, etc) and bench press up/down from on your back
28. Al Gore
29. LBCs (Little Baby Crunches)
30. Oblique crunches (you choose when to switch sides)

You. Got. This.

BOM and BB coming soon.

In the words of our brother CheatSheet: Thou must not cheateth thyself, instead, thou must treateth thyself.

Yo. Welcome to F3 Knoxville’s Remote WOD #1. While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

The Scene: Wednesday, March 18, 2020: 12am – 12am.

• Home, driveway, park, etc. Give yourself some room.
  • Probably not a gym…….

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

It’s 3/25/2020 – so guess what number we’re going to be circling around today? 25.

WARM-O-RAMA: 300

SSH (Side-Straddle-Hops): 25 straight up (1 count)

• • SSH (Side-Straddle Hop): 25 x 4 (4 count)

Imperial Walker: 25 straight up (1 count)

• • Imperial Walker: 25 x 4 (4 count)

Rockette: 25 straight up (1 count)

• • Rockette: 25 x 4 (4 count)

B.A.A.C. (Big Ass Arm Circles): 25 straight up – forward (1 count)

• • B.A.A.C. (Big Ass Arm Circles): 25 x 4 – backwards (4 count)

Jump Rope (real or simulate the motion): 25 straight up (1 count)

• • Jump Rope (real or simulate the motion): 25 x 4 (4 count)

Leg Swings: 25 straight up – each leg (1 count)

• • Leg Swings: 25 x 4 – each leg (4 count)
• Find something to hold on to and execute leg swings (backwards to forwards)

THA-THANG: 

[ 25 is the # of the day – should be good. ]

1. ) Quarter Pounder – Top Bun

• • 25 merkins (incline/decline/wide/diamond/normal – dealer’s choice. (1 count)
  • 25 squats (1 count)
  • 25 situps (1 count)
  • 25 ____________. – dealer’s choice. What’s an exercise you like to do? Have a CMU or weight at home? Have a sandbag? Pick an exercise you like to do and crush it. I’ll be doing 25 sandbag deadlifts. Whatever it is – 25 1 counts and kill it.

(Rinse & Repeat for a total of 3x = 300 reps total)

[ 25 seconds of rest ]

2. ) 25 Minutes – 5 Xs – The Meat + Stuff Between the Buns

• • You have 5 minutes to do each exercise AMRAP (As Many Reps As Possible)
  • Set a timer on your phone/watch for 5 minutes and knock it out. In between each set knock out 25 squats (1 count)
  • The Xs
    • Sit-Ups
    • Push-Ups (any and all kinds)
    • SSHs (Side Straddle Hops) (1 count or 4 count)
    • Curls (find a brick or 3, CMU, a kid, a case of beer, SOMETHING, and knock out some curls (post a pic of what you’re curling in the GroupMe lol)

[ 25 seconds of rest ]

3. ) Quarter Pounder – The Bottom Bun

• • 25 man-makers/8-count body builders (take it as slow as you need – exercise good form)
  • 25 Iron Mikes (1 count)
  • 25 180 degree jump squats (1 count)
  • 25 merkins (1 count)

[ Breathe ]

MARY:

You guessed it – core work broken up by 25.

1. 25 situps (1 count)
2. 25 American Hammers
3. 25 Spidermans (https://www.youtube.com/watch?v=_K7rv_vFOWM) <— minus the crawl unless you just REALLY want to
4. 25 Box cutters (1 count)

CIRCLE OF TRUST/BOM:

[ https://www.youtube.com/watch?v=2jC-rRPKZ3U ]

^^^ Watch This ^^^

This comes from the Lord of the Rings trilogy, the first Movie (1st book second chapter for book people), The Fellowship of the Ring. Let’s see if I can get through this without shedding a tear or TYPE YELLING. This stuff fires me up.

The transcript of the above clip goes like this:

Frodo: I wish the ring had never come to me. I wish none of this had happened.
Gandalf: So do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world Frodo, besides the will of evil. Bilbo was meant to find the Ring. In which case, you were also meant to have it. And that is an encouraging thought.

First of all, Tolkien is a genius. Fact. I will go back to the LOTR again and again in BOMs because of the parallels he makes with the Christian faith and following Jesus biblically.

If this doesn’t capture our nation/world right now I don’t know what does. When I watched this clip and read this again, it did 2 things for me.

1. Regret/Despair: “I wish the ring had never come to me. I wish none of this had happened.”
   1. Why is this happening? Our country is being brought to its knees and is being torn apart politically and spiritually and morally. People are dying everyday and this thins keeps taking lives. Another translation: This is a really sad, messed up time. I wish none of this had happened.
   2. Lives – gone. Thriving businesses – gone. Economy – gone (eh). This is seemingly ripping us as a nation and world apart. THIS? Something we can’t even see?
2. An encouraging pat on the shoulder.
   1. “So do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given to us.” —– We are here. This is where we are. There’s no changing that. This is exactly when and where we’re supposed to be. And no, none of that “Well if we had caught this thing early on and been more prepared…” No. Maybe/possibly, but no. Do not accept that. The moment you accept that as truth is the moment you accept that the creator of heaven and earth, the one and true God failed to be sovereign and in control. I believe we are exactly when and where we’re supposed to be, even in our current situation. We’re here for a reason. Our days our numbered. Since the beginning of time. We don’t know that number. What I do know is that I’ve been redeemed by a God that purposefully and intentionally placed me right when and where I am right now for his glory. Even in the midst all this________ (fill in the blank).
   2. “There are other forces at work in this world Frodo, besides the will of evil. Bilbo was meant to find the Ring. In which case, you were also meant to have it. And that is an encouraging thought.” —– The enemy – a very present and cunning enemy – is using everything that’s going on to instill fear, doubt, hopelessness, anger, sadness, etc etc into our world. HE CANNOT AND WILL NOT WIN OR PREVAIL. Why? Because there is another force that is FOR US so who can stand against us? There is another force at work that counters that of evil, that overtakes that of evil and destruction. So who can stand against us? With this logic – and the logic from knowing we have a sovereign God, situation A was meant to happen, meaning that Situation B COULD happen. What if, for just a second, we wrapped our minds around the fact that this COVID-19 is happening so that more people could come to Christ? An encouraging thought might look something like this:

• • And those whom he predestined he also called, and those whom he called he also justified, and those whom he justified he also glorified. For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us. For the creation waits with eager longing for the revealing of the sons of God. For the creation was subjected to futility, not willingly, but because of him who subjected it, in hope that the creation itself will be set free from its bondage to corruption and obtain the freedom of the glory of the children of God. For we know that the whole creation has been groaning together in the pains of childbirth until now. And not only the creation, but we ourselves, who have the firstfruits of the Spirit, groan inwardly as we wait eagerly for adoption as sons, the redemption of our bodies. For in this hope we were saved. Now hope that is seen is not hope. For who hopes for what he sees? Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. But if we hope for what we do not see, we wait for it with patience. And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose. For those whom he foreknew he also predestined to be conformed to the image of his Son, in order that he might be the firstborn among many brothers. What then shall we say to these things? If God is for us, who can be against us? He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things? Who shall bring any charge against God’s elect? It is God who justifies. Who is to condemn? Christ Jesus is the one who died—more than that, who was raised—who is at the right hand of God, who indeed is interceding for us. Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, “For your sake we are being killed all the day long; we are regarded as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.
  • Romans 8:18-39

What’s our role as HIM in this battle?

ANNOUNCEMENTS:

OTB (Off The Books) are strongly……I say again, strongly discouraged for the next 2 weeks in the midst of the COVID-19 emergency. Yes everything we do is on your own volition, whether it’s a normal F3 workout or an OTB workout. However, with everything going on – encourage and support each other to stay active and in the fight, just from home and not in big groups like we’re used to in F3. I’m pleading with you guys – please be safe if you choose to do OTBs – but what F3 Knoxville, your city, your state, and your country are asking of you is to stay home. And as High Impact Men – I like to think we’re expected to do so. To set the standard for others. To set the standard for ourselves and our brothers. Our families. Fill in the blank. You can still be a hero and be smart. We don’t want you or those you love to be a statistic – we want you to stay with us and lead from the front, the middle, and the rear. Now more than ever.

-Steam

Yo. Welcome to F3 Knoxville’s Remote WOD #1. While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

The Scene: Wednesday, March 18, 2020: 12am – 12am.

• Home, driveway, park, etc. Give yourself some room.
  • Probably not a gym…….

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Warm-Up Exercises:

(Pay attention to your body and what it’s telling you)

(No seriously. Take a second to take stock of what your body is telling you. Feeling any soreness? Pain? Muscle aches? Especially in a time of uncertainty – keeping your body tuned-up and taking stock of where you’re at will be important.)

Slow —-> Fast

• • Cherry-Picker: 12 x 4 (12 reps on a 4 count)
    • Shoot Crawdad a message with questions about proper form and his personal recommendations for this exercise
  • Lunge: 6 each leg – 1 count
  • Rockette: 12 x 4 (12 reps on a 4 count)
  • Squat: 12 x 4 (12 reps on a 4 count)
• (^^^ slower ^^^ )
  • Mountain Climber: 12 x 4 (12 reps on a 4 count)
  • 4 count merkin: 12 x 4 (12 reps on a 4 count)
    • Starting position: Merkin plank
    • 1 = lower chest down to the ground all the way (laying on the ground)
    • 2 = extend arms out (like you’re flying)
    • 3 = pull arms back in and push-up 
    • 4 = back to starting position
    • = 1
• (^^^ little faster ^^^)
  • Side-Straddle Hop: 12 x 4 (12 reps on a 4 count)
  • Iron Mikes: 12 x 4 (12 reps on a 4 count)
  • Burpees: 12 (1 count)
  • Baby Arm Circles: 12 x 4 (12 reps on a 4 count)

(^^^ faster ^^^)

Workout of the Day

(KISS = Keep It Simple Stupid)

[3 Different Evolutions]

This is on your own time – whether you crush it in 20 minutes or you keep steady for a whole hour – you do you.

• • Pick a point of contact you can run to – mailbox, end of street, entrance to the neighborhood, neighbor’s house, etc. Find it.
  • You decide how far this is going to be for you – you’ll be running/jogging there more than 5x during the workout.
  • Keep this spot in mind. Designed to break up the different exercises we’ll do.
  • Run to it and back once – to get a feel for where it’s at.

[ 18s ]

• Merkins & Squats (all 1 count)
• 17 merkins
  • Run to your point of contact.
• 1 squat at your point of contact (don’t cheat yourself treat yourself)
• Run back to your start point (driveway, wherever that is for you)
• 16 merkins
  • Run to your point of contact.
• 2 squats at your point of contact
• Run back to your start point
• Rinse & Repeat
  • 15/3, 14/4, so on and so forth until you get to 1 merkin + 17 squats
• Recover at your start point
  • Breathe. Drink some water/coffee/gatorade/depending on what time you do this workout maybe a cold one?
  • Give yourself 15 seconds to get your head back in it — then run/jog to your point of contact and back.

[ One Foot In Front of the Other ]

• • 50 Total Reps
  • What = 1 rep?
    • 1 rep = 1 TouchDown + 1 Lunge
    • TouchDown
      • Starting position: feet together
      • Put weight on 1 of your legs & raise the other a little off the ground – balancing on your planted leg
      • Take the opposite hand/arm of the the leg that is planted and shifting your weight forward touch your hand to your planted foot – letting your lifted leg raise up straight back as well
      • Raise back up to the starting position
    • Lunge: lunge forward with the leg you raised up
    • = 1
  • Knock out 50 of these bad boys then run/jog to your point of contact and back

[ 10 for 10 ]

• • 10 Reps of 10 exercises – for 10 rounds. All on a 1 count. Except 1. Read below to see why! <3
  • The Exercises:
    • Merkins (duh)
    • Squats (also duh)
    • Plank Jacks
    • Bobby Hurley (Driblle and jump-shoot a basketball in place)
    • Side-Lunges (5/leg)
    • Side-Straddle Hops
    • American Hammers
    • Big Boy Situps
    • V-Ups
    • Man-Makers (8-Count body builder)
  • Run/jog to your point of contact after every round

• Drink some water
• Check-in with your body – how’re you feeling?
• Do some minor stretching (or major if you need it)

COT/BOM

• When you’re done – snap a pic with a thumbs up (or something cooler idk) and SEND IT to the F3 Knoxville GroupMe with your F3 name. 

• BOM – will post a video BOM tomorrow morning no later than 9am.

Thanks for sticking with it – keep leading from the front, middle, and back men. Your families, colleagues, friends, community, and country need you more than ever.

Keep the Faith & Fight the Good Fight!

-Steam

BOM

In addition to my video BOM – here’s the devo content from Jim Branch’s The Blue Book

• Opening Prayer: O Lord our God, help us to live our lives with the faith and courage necessary to live by love and not fear. Forgive me when my seeing and my thinking get so distorted that I allow fear to control me and make me its slave – even when I don’t fully realize it. Seize my heart and soul with your perfect love in such a way that it drives out all fear and gives me the freedom to truly love, rather than manipulate, those in my life and world. In the name of Jesus. Amen.

• • Reading For Reflection: The older I get, the more I realize that quite possibly the biggest single enemy of our spiritual lives (other than Satan himself) is fear. Fear seems to be at the very core of all the things that battle against my heart and soul. At the core of my busyness is fear. At the core of my insecurity is fear. At the core of my anxiety is fear. At the core of my competitiveness….you guessed it – fear. Fear of not having what it takes. Fear of now having any value. Fear of not being lovable. The list goes on and on. And maybe the main reason this enemy is so strong and dangerous is that by and large it is a hidden enemy. We never really look beneath the surface of our more familiar enemies to spot it. We rarely follow any of those foes down far enough to see what is at their root. And when we don’t know what we are really fighting, how can we possibly be victorious? We just keep getting defeated over and over and over again. This fear robs us of the intimacy we were created for. It robs us of the freedom that God longs for us to enjoy. It robs us of genuinely loving relationships. It simply controls the way we live our lives.
  • What are we to do? How can we possibly fight against this? A first step would seem to be identifying AND naming our fears. Somehow naming our fears takes some of their power away to control us. Ann Lamott once said, “When you make friends with fear, it can’t rule you.” Once our enemy is identified it makes it much easier to wage war.
  • Secondly, we need to remember that our real enemy (Satan) is the “father of lies.” He will use his lies to manipulate us into believing whatever he can. Because of this, it seems that we need to ask ourselves, “What lies are we believing that are simply not true? How is our seeing or thinking distorted?” When the disciples were on the sea battling against the storm (Mark 6:45-52) they screamed out in terror because they thought Jesus was a ghost. Now it wasn’t really a ghost upon the water, they just thought it was. It was their distorted thinking and seeing that gave power to their fears. Once they saw things more accurately – they were able to put everything in perspective.
  • Which brings us to the biggest weapon we have been given to wage war against fear, and that is what John calls “perfect love” (1 John 4:18). It is perfect love that puts everything in perspective for us. Once the voice of perfect love calls out to us “Take courage. It is I. Don’t be afraid.” Then we are reminded that the love of the one who made us, and called us into being, and cares for us more than we can even care for ourselves is in control of all things. And his heart for us is good. He can be trusted even when circumstances look dire, because he loves us so immensely and completely. When he speaks his words of affection and peace, and we hear and truly believe them, then we know that if he is with us all, all will be well. Whatever it is, whatever the seas look like. all will be well. 

-Jim Branch, November 2004