F3 Knoxville

Flag Day Eve

F3 Welcome & Disclaimer

Warm-O-Rama

      1. Side-Straddle Hop
        1. Standard jumping jack
        2. 25 count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      2. Tempo-Squats
        1. 10 count
        2. Squats on my count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      3. Merkins
        1. Standard push-up
        2. 20 – 1 counts
        3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

        1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
      2. 10 burpees on your own – go!
      3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
        1. AT BOTTOM: Everyone on stage in a circle
        2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

        1. AS A GROUP (on my count)
          1. 10 Merkins
          2. 10 Squats
          3. 10 Side-Straddle Hops
          4. 10 Squat Jumps
          5. 10 burpees
          6. REPEAT until everyone has gone up the stairs once
      2. Mosey to top of Amphitheater
        1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
      3. Facing the Field → pair up/get in partners
        1. As a team
          1. Knock out 20 burpees to start
          2. Wheelbarrow carry halfway across field → 20 squats (as a team)
          3. Other man wheelbarrow carries the second half of the field
          4. Reaching the end of the field → 10 burpees
          5. Sprint across field to starting point
          6. Al Gore it up when you get back
      4. Ab Circle
        1. Flutter kicks (20)
          1. In cadence → ready position → exercise → 1, 2, 3 = 1
        2. Big Boy Sit-Ups (20 on your own)
        3. Hello Dolly
          1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

    1. Number off
    2. Name – o – rama
    3. FNGs?
    4. BOM
      1. “Intervention of God Through Man”
      2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.

Hi my name is: CMU

The Scene: the Dog Pound 68 degrees and a little muggy.

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to the speed bump w/o CMU
Big arm circles x10
Come in close. Pass the CMU around w/twist
10 merkins

Tha-Thang:

Partner up with someone new. You must learn 3 things about them during the workout
Mosey to bottom of Matterhorn the long way w/CMU taking turns carrying CMU.
Stop at every cone and do 5 burpees, 5 merkins, 10 BBS feet to feet passing CMU back and forth, and 10 back to back CMU exchanges. Run up to restaurant or around loop till 6 finishes.

At Matterhorn, leave CMU and sprint to light pole.
“Forgot” the CMU go back down and get it.

Mosey w/CMU to top of Matterhorn, plank, mosey to Pavalon.
At Pavalon: partner runs to trees (30 yards) with CMU while other partner does AMRAP of Pull ups, switch, then dips, switch, then decline merkins.

Mosey back to top of Matterhorn. 10 merkins

Mosey to AO

BOM:
Getting to know you
We got to know our CMU and workout partner a little better today.
We interact with people on a daily basis and often times we know nothing about them. Do they have kids? What hobbies do they have? Do they like sports etc.

John 13:34-35
Jesus said: “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
‭‭
By showing interest in someone and getting to know them as a brother or sister we are in part doing what Jesus asks. These relationships are important to God. He had a relationship in the very beginning with the father/son/Holy Spirit and was one of the final things he told us while on earth.
So, go connect to someone today and show them love through caring for them and wanting to know more about them.

Moleskin: I saw some of the guys that typically struggle really push hard this morning and are making big strides in their fitness levels. Good chatter this morning considering we were all gasping from the thick humid air.

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary –
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!

Loop-de-Loop

The Scene: 64 and clear

F3 Intro and Disclaimer

Warm-O-Rama:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC

Tha-Thang:

Mosey to Baby Everest
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to Tennis Courts
Quarter Pounder….with cheese please!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO

MARY:

Flutter Kick 20x

Hello Dolly 20x

Side Cruches 10x x2

WORD:

The difference between “Have To” and “Get To”? All in how you approach life…

Moleskin:

I loved being back in the PAX this week – really glad I got an open Q last minute.  Super stoked to meet the new FNGs and hope they ALL come back and get better together! -Ratchet

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.