F3 Knoxville

The Return of No Glove Love

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG

A Wet Wednesday

THE SCENE: Mid 60’s and a gentle rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Merkins, Downward dog, Upward Dog, cherry pickers, and a Jane Fonda Demo
THA-THANG:

Four Corners
Battle Buddy up, with someone who is similarly paced
Mosey to each corner and perform exercises at each location, rinse and repeat
Location 1 20 Merkins, 20 curb dips
Location 1a 10 Swing set pullups
Location 2 Grab a CMU, 20 Thrusters, 20 CMU Presses, 20 Curls
Location 3 20 Squats, 20 Lunges, 20 Calf Raises
Location 4 20 Snow Angels, 20 Jane Fondas, 20  LBC’s
We will do one lap together and they go at your own pace

MARY:
3 variations of Jane Fondas until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do your priorities match how you spend your time?  Time is arguably our greatest commodity.  It’s easy to say what our priorities in life are, but how we spend our time reflects the true importance.  Does your time spent on life activities reflect your priorities?  If not, how do you reconcile that?  I have teenage daughters that will be moving to college in the next few years.  Spending time with them now is a priority, but why do we waste time on smartphones and social media when the most precious things are right in front of us?  My challenge for myself, and anyone willing to take up the challenge would be to reconcile your goals and priorities against the way you spend time, and see if it is a true reflection, or needs some adjusting.
MOLESKIN:

ANNOUNCEMENTS:
Convergence planning, F3 in the Nude

Turn for the better

THE SCENE: Rainy, 65°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cheerleaders (didn’t know how to count those), Windmills, Mtn climbers, other stuff
THA-THANG:

4 corners with Squats, Plank Jacks, Diamond merkins, Heels to heaven for about 3 laps, 10 per corner.

Mosey to the bench by the new building for butt tap squats, Irkins and Dirkens

Mosey to the main lot where we did American Hammers, Burpees, Carolina Dry Docs and Donkey kicks.  One more at each line, worked our way up the parking lot.  When the Q yelled Turn, we moved to a different line and restarted the count.

Back to the wall for the same butt tap squats, Irkins and Dirkens.  Then tried cheerleaders again.

MARY:
Saved time for Abs under cover and then some protractor at the end.
COUNT-OFF & NAME-O-RAMA
Welcome to @incoming!  He was going to be Hammock but that was taken.
CIRCLE OF TRUST/BOM:

Acts 3:19-20 Repent therefore, and turn back, that your sins may be blotted out. that times of refressingh may come from the presence of the Lord, and that he may send the Christ appointed for you, Jesus

At conversion, repentance is a turn from a way that says I can do it on my own.
I’m turning to Jesus, not trusting in my ability to earn heaven, but accepting it from Him.
That’s likely a very familiar message. Vitally important
but it is not a 1 time event. We must grow in our ability to repent.
As we get older we loose elasticity in our muscles, our legs need more stretching.
Especially if we are growing stronger in other areas.
We need to stretch more and more and repentance is that stretch.
Our brains lose elasticity too, but by God’s grace He makes old things new again.
We can grow in our grace, soften, love deeper, forgive faster, be more humble while greater.
Invite Christ into every aspect of yoru life. Refreshing comes from the presence of the Lord.
It is a call to action. I was one way, now I’m different.
It is a change. Change is hard, but consider what God wants to change in you.
I was selfish/lazy/consumed by work/obsessed with fitness/obsessed with hobbies/only focused on my world.
There is a a beautiful story on the other side of “but now I’m different.

ANNOUNCEMENTS:
Convergence at Shamrock on July 8

Core it up

THE SCENE: rainy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Skeletor led SSH, Tempo merkins and tempo squats, Willy Mays Haze,  Chattanooga Cherry pickers Knoxville Cherry pickers.  Shoulder burn
THA-THANG:
Core it up  did these exercises tempo to music

Imperial squakers.

Little Baby crunches

Awkward turtles

Holding bear crawl

Thunderstruck:(Plank and merkins)

MARY:
Did some holding leg raise,  and hello dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
Romans 12:2 ESV
https://bible.com/bible/59/rom.12.2.ESV

MOLESKIN: 

Your day is either won or lost in the mind. One of the fundamental messages of the New Testament is transformation. Everyone in Christ is a new creation! “The old has gone, the new is here!”

 

Why, then, aren’t we all experiencing transformed lives?

 

I’ve met so many Christians who have given up on the idea of truly changing. They’ve tried and tried. They’re sincere and committed to Christ, but Christianity is “not working” for them.

 

Spiritual fatigue. Your faith has stalled. You’re stuck, not growing, and out of energy.

Spiritual frustration. You can’t seem to overcome some private sin or maintain spiritual discipline.

Spiritual exhaustion. You keep trying to pray more, read the Bible more, serve more, worship more, but it’s not making any difference.

Jesus did not come to tell you how to just be the best version of yourself. He came to make you new. That’s what you long for, and that’s what God promises.

ANNOUNCEMENTS:
Convergence July 8th

Forg3 2023 Tour: Brickyard

The Scene 

  • Brickyard AO
  • 5:30am – 6:15am
  • 50s, nice


F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

Warm-o-Rama

  • SSH: 10×4
  • Rockette: 10×4
  • TN Rocking Chair: 10×4
  • Imperial Walker: 10×4

The Thang (What went down during the workout)

(Mosey to the track)

1 — Look Up Brock You’re in the Endzone

  • Start at one endzone
  • Bear crawl 10 yards 
  • 10 squats 
  • Rinse and repeat until you get to the 50
  • @ the 50 — 25×4 SSH
  • Bear crawl 10 yards 
  • 10 imperial walkers 
  • Rinse and repeat until you get to the endzone 

2 — Battle Buddy Catch Me If You Can

  • Get with a battle buddy 
  • All start together 
  • 1 BB takes off running, while the other knocks our 2 man-makers / 8 count body builders here 
  • When you catch your BB, switch roles
  • Rinse and repeat until you’re all the way back to right here where we started 

3 — The Long CON

  • Battle buddy up 
  • Here: 1 BB will execute the COM
    • Carolina Dry Docks
    • Overhead Claps 
    • Merkins 
  • 25 reps each X
  • Rinse and repeat until your BB gets back 
  • 1 BB will take a lap

(Mosey back to the 🇺🇸)



Mary 
(Insert information about any additional post-Thang work)

29 Man Makers were done throughout The Thang – to honor the Brickyard tradition of doing the # of man makers  for the # of years someone with a birthday is (mine was on 6/14 – 29 years old)



COT (Circle of Trust)

  • Count Off
    • 10

Name o Rama

Word – Regarding the Powell HS Track + Forg3 2023 Invitation

I’ve wanted to come to the Brickyard for a while, and I’m glad I finally made it. I’ve also wanted to come to the Powell HS track for a while, ever since I heard a story about it shared by the name of Jim Branch, when I was in college. Here’s how it goes.

Jim was sitting at a track meet at Powell High School one day, waiting for his son’s race to start. He was watching the other parents cheer on their kids as the races went on, and there was the one mom, that was just going after her kid verbally, as he or she was running around the track. Things like “run faster!” “You can do better than that!” and “is that all you got?!” rang through the stadium. Jim was kind of taken back by this. Not necessarily because of how loud or obnoxious this particular parent was being, but because of what this high school kid was potentially really hearing from the stands above:

  • You’re not good enough 
  • You don’t have what it takes
  • Do better

Regardless if you’re in high school or not, these are tough things to hear, especially from a parent or someone you look to for guidance and affirmation.

Jim then went on to share that his son’s race started, as like any good and supportive parent, he would cheer on the kids that came before his son, because his son had the last part of the 400m relay. The anticipation kept building as Jim waited for his son to come around the track, and when the time finally came, Jim swelled up with pride as he saw his son come around the track. It was different than the other times he had watched the racers come around the track – he didn’t have the same feelings for them as he did his own son, although he was supportive. He saw his son coming around the bend from a ways off, and out of all the other runners, this was his son, of whom he was very well pleased. He watched his son run around the track and it wasn’t out of performance he felt pride and love for his son, it was out of identity – his identity as a son. Out of all the other runners, he saw his son and said in his head “this one’s mine.”

This is how God, our Heavenly Father, sees us. Hebrews 12:1 says “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and les us run with endurance the race that is set before us..” If you think about your life as a race around a track, we run (hopefully) many laps. We go through different seasons of life as we run around the track, some easier than others, some harder than others. And chances are you’ve experienced at least one of the two parents (metaphorically) as you’ve gone through life:

  1. You’re not good enough, you don’t have what it takes, do better, are you kidding me, etc.
  2. There he is, that’s my son! I see you son! I’m proud of you! Keep running, you got this, keep going!

As you run the race of life and go through different seasons and go lap after lap, God looks down and sees you running and does exactly what Jim did when he saw his son: “That one, right there, that one’s mine, of whom I am well pleased. Keep running son! Keep going, you can do it! Don’y quit, I see you!”

I’ve wanted to step foot on the Powell HS track ever since I heard Jim tell that story in college. I relate to it, as many of you probably do. Thank you for letting me come experience this track with you this morning!


I also want to share some exciting news about Forg3 — F3 Knoxville’s 1st regional retreat!

  • Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
  • Forg3 is a weekend retreat created for F3 men, by F3 men. 
  • Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually.

We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us.  

A free nugget of wisdom Herbie shared on the pre-ruck: ALR – Ask / Listen / Remember