F3 Knoxville

Monday run day

40, NOT RAINING 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
New route to me.  4 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Broken Leaders

THE SCENE:  Cloudy, temp in upper 30’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle-hops, 15 second squat, 10 Plank Jacks, 30 Second Squat, 10 Cherry Pickers, 45 Second Squat, 10 Windmills, 60 Second Squat, Little of This and That
THA-THANG:
Mosey to South Ball Fields Parking Lot

Suicides to cones but with variations vs running.  Also, each time back we will do 25 Baby Crunches.  The following shows how we will go to each cone.  We will always sprint back from each cone.

  • Bear Crawl to Cone 1
  • Sprint to Cone 2
  • Lunge to Cone 3
  • Sprint to Cone 4
  • Hop to Cone 5
  • Sprint to Cone 6
  • Bernie Sanders to Cone 7
  • Rinse and repeat but do 20 Merkins each time back.

Mosey to perimeter trail just past ball park pavilion.  We will be doing nickel dime quarters east and then north on the perimeter trail all the way up cardiac hill and to where the trail hits roadway near the AO.  We run for one light and do 5 of exercise, run two lights and do 10 of exercise, then run five lights and do 25 of exercise.  The following will be the exercises:

  • Jump squats
  • Big Boy Sit-ups
  • Dive Bombers
  • Star Jumps
  • American Hammers (four count)
  • Imperial Walkers (four count)
  • Box Cutters
  • Smurf Jacks

Mosey to parking lot near entrance of northern ball park.  We will be split into four groups with each group starting at a corner.  We will circle the parking lot counter clockwise going to each corner of the lot.  There will be exercises listed at each corner.  We will circle the lot three times doing the first listed exercise first, next exercise the second time around, and last exercise the third time around.

  • Corner 1:  20 Hello Dollies (four count), 20 Flutter Kicks (four count), 20 Bicycle Kicks (four count)
  • Corner 2:  20 Diamond Merkins, 20 Bottle Openers from regular plank position, 20 Hands down merkins
  • Corner 3:  (using CMU’s)  25 Overhead Lifts, 25 Curls, 25 Rows
  • Corner 4:  15 Mountain Climbers (four count), 10 Burpees, 15 Plank Jacks (four count)

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From 2 Corinthians 4:

But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; 10 always carrying in the body the death of Jesus, so that the life of Jesus may also be manifested in our bodies.

Cap’n Crunch has been having us read excellent excerpts from the F3 Leadership Manual, the Q Source, in the weekly newsletters we are receiving by email.  As men of F3 we are called to lead others.  Does that mean that we are supposed to be perfect?  NO WAY!  Does that mean we have to be better than those we lead?  NO SIR!

Consider the “heroes” of the bible.  The bible is littered with flawed leaders.  Jonah constantly complained about what God wanted him to do and ran from God before God used him to save the City of Ninevah.  Jacob purposefully tricked his blind father to try to inherit his brother’s birthright.  Moses fumbled around with his people in the desert for 40 years before they finally entered the promised land.  David slew Goliath but had to run from King Saul to stay in a cave, sometimes crying in anguish that God had forsaken him.  He later committed adultery with a woman and purposefully sent her husband off to war to be killed.  Peter was an emotional roller coaster disciple of Jesus who denied him at his death, yet later led thousands to believe in Him.

We are broken people who, like Pauls says in 2 Corinthians, are afflicted in every way but not destroyed.  God has a wonderful way of using broken people to be the vessels, the jars of clay, that carry out His purposes.  Quoting from the book I Am a Follower by Leonard Sweet, “We bless others naturally through our strengths.  But we bless others supernaturally through our weaknesses . . . and Scripture makes this clear:  God’s power is made perfect in weakness.

What kind of man do you want to turn to at your time of doubt?  Would you really want to turn to someone who has always been on top?  First of all, good luck at ever finding such a person. Second, those men who have not examined their failures, who have not learned from their challenges, struggles, and defeats, would not be ones that would understand your struggles very well.  It is through our struggle and brokenness that we become wiser.  It is through are failures that we can learn to empathize with others who fail and need our help.

The great pastor and religious writer, Charles Spurgeon said this about leaders:

Such mature men as some elderly preachers are, could scarcely have been produced if they had not been emptied from vessel to vessel, and made to see their own emptiness and the vanity of all things round about them.

Your brokenness is what you can use to help you be a great leader.  As a HIM, you are a vessel of God, leading others not for your glory but for God’s glory.  Lead on brothers and fear not – God will use your imperfection.

Brickyard

THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

T-Plank Arm Circles x10 each arm/each direction

Tempo Squat x 15 IC

SSH x 30 IC

Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.

Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total

Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.

  • 1-10 merk/situp then do 21 monkey humpers
  • 11-15 merk/situp then do 21 mtn climbers (4ct)
  • 16-21 merk/situp then do 21 Jump squat

Mosey to pavilion

Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.

Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps

MARY:
8 Count man makers x 10 IC

Imperial squat walkers x 15 IC

Capn Thor 10:40 (sit-ups to hammers)

40 SSH
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:

ANNOUNCEMENTS:

BlackJack

THE SCENE: 40 degrees, cool, damp, wet
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:

Team Mosey

SSH x 21 IC

Tempo Squats x 11 IC

shake-out

THANG:

Team Mosey to top Parking Lot and play some BlackJack! (1-20, 2-19, 3-18….). Always adds up to 21- BLACKJACK!

  • BlackJack: Merkins/LBCs. Perform 1 Merkin, run to next light pole, perform 20 LBCs… 2-19, 3-18….
  • Indian Run around the AO
  • BlackJack: Burpees/BBSU
  • Indian Run back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
How do we treat guests? We welcome them, engage them, treat them with respect and dignity. PAX encouraged to take this approach with everyone! Why do we treat guests better than we treat our family, closest friends?
MOLESKIN:
Lunch Lady joined us from South Carolina. He killed it!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Stop Sports Options

* When: 2/16/19

* QIC: I-Beam

* The PAX:  8 PAX

Conditions – 40 degrees and wet

Welcome and Disclaimer

WARM-UP

SSH IC x 20

Baby Arm Circles IC x 10 each way

Cherry Pickers IC x 10

Imperial Walkers IC x 20

THE THANG

Mosey around the outer loop to the Baseball Field

Baseball Training

11’s

1 merkin, sprint to 1st base, 10 8ct body builder, mosey back

2 merkin, sprint to 1st base, 9 8ct body builder, mosey back

Mosey around to the Volleyball Court

Volleyball Training

1/2 on one end, 1/2 on the other

10 min AMRAP

Bear crawl to net

(5) Squat jumps with hands above net

Lunge back

Mosey long way to Field 1

Soccer Training

Dora 100, 200, 300

100 4ct American Hammer (400 total)

200 4ct High Knees (800 total)

300 Jump Squats

Mosey back to the AO

Abs

Ab cycle:

     Flutter kicks x 20 IC

     Hold feet 6 inches off ground

     Hello Dolly’s x 20 IC

     Hold feet 6 inches off ground

     Reverse crunches x 10 IC

     Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

James 3 – Taming the Tongue

Matthew 12

Remember that we will be judged for what we say. It’s also not just what we say but what is behind what we say.