F3 Knoxville

THE SCENE: 42 degrees – 27 PAX – no wind
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

THA-THANG:
Mosey 15 feet out of the AO to the hill right beside AO parking lot

• (1) Rocky Hill
  • Assemble Battle Buddy teams
  • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
    • 1 partner holds the other’s feet
  • Run up the hill
  • 10 rock chest presses
  • Run back down the hill
  • RINSE & REPEAT 3x – add 5 reps each time
    • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
  • Recover @ the top of this hill
  • Code Brown leads flutter kicks until 6 is up
  • PAX executes 10 SSHs in cadence
• Mosey to Asylum Playground with rocks
• (2) Rockin Around the Asylum Playground
  • Stay in battle buddy teams
  • (1) Rock Flutter Kicks as a team = 110 total
    • Rock held overhead while executing flutter kicks
    • While other partner is doing
  • (2) Run to picnic tables = 5 decline merkins
  • Upon completion of 110 Rock flutter kicks 
  • (3) Rock Curls as a team = 110 total
    • While other partner is doing 
  • (4) Run to picnic tables = 5 incline merkins
  • Upon completion of 110 Rock Curls
  • (5) Rock Merkins as a team = 110 total
    • Rock under 1 hand — execute merkin — switch hands
    • While other partner is doing 
  • (6) Run to parking lot outside playground = 15 x 4 switchfoots
    • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
  • Mr Jinxy led PAX in 20 SSHs
• (3) Rocking Back to the AO
  • Grab rocks and mosey to parking lot outside of playground
  • Set rocks in the middle — each PAX member finds a curb space
  • Execute 15 x 4 switchfoots in cadence led by QIC
  • Rinse & Repeat 5x
• (4) Mosey Back to AO
• Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
• Hello Dolly: 15 x 4 in cadence
  • flip over to chest on ground
• 10 – 1 count merkins
  • flip over to back on ground
• Flutter Kicks: 15 x 4 in cadence
  • flip over to chest on ground
• 10 – 1 count merkins
  • Flip over to seated position (on your 6)
• 20 x 4 American Hammers

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COUNT-OFF & NAME-O-RAMA
27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam

CIRCLE OF TRUST/BOM:

On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
– What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
– Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out.