F3 Knoxville

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

THA-THANG:
Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

MARY:
Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

MOLESKIN:
Pray for Pennies and his M as they deal with the declining health of her mother

ANNOUNCEMENTS:
Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation

Zombie Workout

THE SCENE: Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein’s between each exercise end to end of court.
  • Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat

THA-THANG:

Zombie Wall Crawl

Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.

Main Drill – EMOM

EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats

Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats

Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats

Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats

Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats

Next 5 minutes: 10 Zombie squats

Total time = 30 minutes. Do not stop between 5 minute increments.

MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:

To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.

The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”

The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”

So what is discipline?

Discipline is to study, learn, train, and apply a system of standards.

When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).

More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.

Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.

What Does Discipline Mean?

11/2/2022 Arsenal

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

  • 10 BBS
  • 20 merkins
  • 30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nice Pants!

The Scene

Gloomy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BAS Forward and Backwards

SSH

Cherry Pickers

Mountain Climbers

Merkins

Tha-Thang

Mosey to Half Circle Lot in front of side entrance to the school

20-18-16-14-12-10-8-6-4-2

Merkins

Leg Lifts

In between each round mosey around the circle

 

Mosey to the big parking lot of the school

20 Jumping Squats

15 Hand release Merkins

20 lunges

In between each round run around the median (We did 4 rounds)

 

Mosey to Run it Back segment

50-40-30-20-10

Mountain climbers

After each set of mountain climbers run to the yellow parking pole/red water thing and back to starting position

Mary

No Time

COUNT-OFF & NAME-O-RAMA

7 High Impact Men

COT/BOM

Hebrews 3:13 ‘But exhort one another every day,as long as it is called today, that none of you may e hardened by the deceitfulness of sin.”

Especially with our M’s but this applies to everyone we come in contact with. If you have something nice to say, go ahead and say it. Give the word of encouragement, give the compliment, and speak the words of praise. It will make a massive impact on people’s lives. 

MOLESKIN:

ANNOUNCEMENTS:

Pay the Price

THE SCENE: Nice warmer morning for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A little mosey, Cherry pickers, little arm circles, big arm circles and some other static stretching

THA-THANG:
Pay the Price

  • 25 pull-ups
  • 50 Burpees
  • 100 Merkens
  • 200 Air Squats
  • 400 Big Boys

*Every time you stop moving or break a movement, you have to go for a 150m run.

COUNT-OFF & NAME-O-RAMA
8 HIMs for a good beatdown

CIRCLE OF TRUST/BOM:
2 Corinthians 10:2-5 reminds us amongst other things to take every thought captive.  As we worked out, there was a penalty for every time you stopped working.  In your thought life, there is always a penalty when you don’t control what’s going in.  Sometimes you don’t see that penalty right away, but there are always consequences, so protect what you put into your brain and control what thoughts you allow to remain.  Let even every thought you have be for the glory of God.

ANNOUNCEMENTS:
Brolympics is THIS Saturday and you can start bringing artificial Christmas trees or donations to help support Emerald Youth Foundation.