F3 Knoxville

Doin’ the Shamrock Shuffle

THE SCENE: 65 degrees… Things are starting to heat around here.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:
• Mosey to the football field
• EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
8 count Merkins x8
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:
Man o man… have you guys ever planned something with the best intentions, but it doesn’t happen that way? It happens to me more than I’d like to admit…

First off… Thank you 8 Seconds for your flexibility and willingness to switch days with me. I hear this was going to be your VQ.

Pride = Destruction
Humility = Honor

“Love each other with genuine affection, and take delight in honoring each other.”
Romans 12:10

This means have the highest respect for yourself and each other.

I challenge you to out do each other in honor.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape Haw Ridge 4/14 Sign Up

Be Doers

THE SCENE: Warm spring morning and dry at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain Climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 15 Imperial Walkers, 5 cherry pickers
THA-THANG:
Mosey to the recruitment center and grab a block. The workout is an EMOM (Every Minute on the Minute). At every 1 minute interval, stop what you are doing and perform 3 burpee block jump overs. Below is the list of exercises to work through.

  • 15 staggered block merkins each side
  • 30 curls
  • 30 squats
  • 30 heavy Freddie Mercury, 2-ct
  • 10 blockees
  • 30 OHPs
  • 30 rows
  • 30 lunges (total)
  • 20 BBS
  • 20 thrusters

Rinse and repeat until time is called.
MARY:
PAX choice core exercises.
COUNT-OFF & NAME-O-RAMA
10 put in the work this morning!
CIRCLE OF TRUST/BOM:
James 1:22-25 says “But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
This passage came to mind last night when one of the new preaching students at the school our church family supports led the Bible study hour. This particular student is a relatively new Christian and is very much on fire for the Lord. He is actively pursuing knowledge of the scriptures so that he is equipped to teach others the good news. This student is a doer. Can we say the same thing about ourselves? This passage points to an example of someone who looks at themselves in a mirror and notes how they look. “Hey there Christian”, they may say. If that person walks away and is able to forget the kind of person they are, then they are not doing what is required by God. They are not intently seeking to do the will of the Father and abiding in His word, the perfect law of liberty. Be a doer and not a forgetful hearer only. Aye!
MOLESKIN:
This was an intense workout! YHC started requiring 5 burpee block jump overs but quickly called an audible, realizing the time it was taking to perform them. All the groans were music to my ears because that was the “music” availble. For a grinder like this, some good toons would have been nice.
ANNOUNCEMENTS:
Escape from Haw Ridge is in 1 week! Sign up if you haven’t already. Then get ready for Hardship Hill coming up.

F3 Open House, 2.0 workout

THE SCENE: 78 and clear

F3 WELCOME & DISCLAIMER: Administered. OTB 2.0 workout.

WARM-O-RAMA:

  • RFTS / LIH
  • Cherry pickers
  • Willy Mays Hays
  • Up/down Dogg

THA THANG:

  • Form 2 teams – kids vs dads. Line up at one side of the grassy field.  Perform a set of merkins (kids 5, dads 10) – then run to the cones and place one in front of the other so that your team’s cones creep forward incrementally. Continue until one team’s cones pass the finish line (kids won!)
  • Mosey to the small hill. Perform a set of 11s – SSH, run the hill, bobby hurleys
  • Mosey to the big hill. Perform 10 mountain climbers at the bottom, run up, 5 burpees. Repeat
  • Mosey to the grassy island for Bear Infection. All PAX crab walk until touched by a bear, then they become a bear and try to touch the crabs. Continue until only one crab is left.
  • Line up at one side of the field. Jelly Legs. 30 sec Al Gore, 30 squats, sprint. Repeat with 20/20, 10/10.
  • Jelly arms – 30 sec plank, 30 merkins, sprint. Out of time…

MARY:
Guantanamo

COUNT-OFF & NAME-O-RAMA

  • 18 PAX (1 FNG, 10 2.0s)
  • KickFlip
  • Duggar
  • Wedding Singer
  • Keyless Entry
  • Skinny Jeans
  • John Deere
  • FNG Wrangler
  • FixerUpper
  • Raptor
  • Willow
  • Chewbacca
  • Jelly Legs
  • Bunny
  • The Boss
  • Ace
  • Peaches
  • Buggy
  • Shruggy

CIRCLE OF TRUST/BOM:
Talked with the dads about the mission of F3, “…to plant grow and serve small workout groups of men…for the invigoration of male community leadership”. F3’s ultimate goal is not your fitness…it is you being a virtuous leader in your home, your church, your workplace, your community…
Talked to the kids about prayer and a model for prayer that could be helpful in knowing what to say to God;
H.E.A.R.T.
H – Honor God by saying honoring things about Him.
E – Examine yourself and talk to God about your challenges, trials, temptations…
A – Ask for things you need
R – Request things for others
T – Thank God for His blessings

 

ANNOUNCEMENTS:

Back at 3155 Fountain Park tomorrow at 6pm

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.

Sweet Sweet Candy Pyramid

THE SCENE: Very warm compared to recent weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Tempo Merkins
  • Wind Mills
  • Cherry Pickers

THA-THANG:

Easter Candy Pyramid

The PAX voted on their favorite Easter candy. Each candy was an exercise and the candy order determined the exercise order of the pyramid.

Exercise Order

  1. Merkin x 10 = 10 [Reece’s Eggs]
  2. American Hammers x 10 = 20 [Starburst Jelly Beans]
  3. Dips x 10 = 30 (reduced to 15 after first few rounds) [M & M’s]
  4. Burpees = 4 [Cadbury Mini Eggs]
  5. Lap around the building [Chocolate Bunny]
  6. BBS x 5 = 30 [Peeps]
  7. Squats x 5 = 35 [Cadbury Eggs]
  8. Step ups x 5 = 40 [Whopper Robin Eggs]

You start at 1. Once completed each level you start over and complete the next level. (1,2) Next start over and do 3 levels (1,2,3). After completing level 8, start over and complete 1-7 dropping a level each time till you’re completed a single level 1.

Most made it through level 8 and several made it several levels further.

MARY:

Crunches for the last minute.

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #6

Let’s review the facts…

Fact #6 – The lazy way is the hardest way

Prov 15:19 – The way of the lazy man is like a hedge of thorns: Those who are lazy may not see it in themselves.

We often choose the lazy way because it seems easier. But it’s not! It’s like a hedge of thorns. I was recently reading about the Barkley Marathon. It’s a super hard marathon and it’s hard for many reasons. But one of those reasons is it takes place through the smoky mountains which are full of briars. You’re fighting through thick brambles and thorns that are tearing at you. It’s incredibly tough and miserable. This is what the lazy way is like.

Prov 18:9 – He who is slothful in his work Is a brother to him who is a great destroyer.

This is not a gentle rebuke. This is a serious issue. Being a little slack is the same as walking in with a sledge hammer and taking everything down.

Prov 12:24 – The hand of the diligent shall bear rule; But the slothful shall be put under taskwork.

Prov 10:4 – He who has a slack hand becomes poor, but the hand of the diligent makes rich

It’s amazing how many verses deal with laziness. It doesn’t seem to be a really big issue in the world but apparently Proverbs thinks overwise. Consider yourself and where you are lazy.

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge. Still room on teams.