F3 Knoxville

Best Day ever

THE SCENE: 70’s, Humid, a sweaty mess of a gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 (forwards and Backwards)

Cherry pickers x 8

Overhead claps x 24ish.
THA-THANG:
A wonderful Dora style work out. While one partner did the exercises below, the other carried their CMU, aka their block of woe, to the far end of the grinder, where they proceeded to do a russian overhead press (think a press with a twist here). On their return, they followed the cones to a stairwell and ran the stairs. When they returned the partners swapped off. Exercises were…. (see below)

  • 100 Atlas squats ( 2 count)
  • 200 Curls
  • 300 Overhead press
  • Restart if needed.

MARY:
– chest press x 10

– hello dollys x 10

– tempo chest press x 10

– Grady Corns for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2nd Kings Chapter 20 tells the final story of Hezekiah. Two issues we see in his life are: he didn’t finish well, and perhaps his prosperity was his downfall. If you are unfamiliar with the story, the Lord grants him 15 extra years to his life after informing him he was going to die. Instead of spending them wisely, he ends up showing off his possessions to envoys from Babylon. Isaiah comes to him and prophesies that the same people will eventually destroy/conquer/deport Israel. King Hez’s response to this new is what is so disturbing. 2nd Kings 20:19 says, “Then Hezekiah said to Isaiah, ‘The word of the Lord that you have spoken is good.’ For he thought, ‘Why not, if there will be peace and security in my days?'” The moral of the story is really if you want to finish well, then don’t focus on yourself and don’t get distracted by the physical possessions you have. Finishing well means preparing the next generation, and not just living for yourself in the here and now.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Switch Up – Leaders must serve others…

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Overhead Claps X 10 (IC)
• Baby arm circles F & B X 10 (IC) with Michael Phelps
• Tempo Squats (IC) 4 CT
• Hand Release Merkins X 10
• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps
• 25 curls
• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)
• Run the stairs & do pull-ups or hang for 25 seconds
• 25 curls
• 25 lying lat pullovers
• Run & do pull-ups or hang for 25 seconds
• Rinse & Repeat
Dice Game
• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!

Ink Blot Testing at the Asylum

THE SCENE:  It was 64 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tie Fighter, Tempo Merkins, T-Merkins, Downward Dog Stretch, Sumo Squat, Windmills, Rocky Balboas, Loop Around the Parking Lot.

THA-THANG:

  • 10 Boxcutters at the bottom of Baby Everest Run to the Top for 3 Man Makers
  • Route 66
    • Big Boy Sit-ups – going up
    • Froggy Squats – going down
  • A Pictogram Circuit BLIMPS Progression – Parking Lots to Circus Maximus
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Merkins (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
12 HIMs, Including an FNG named Elmer
CIRCLE OF TRUST/BOM:
Isaiah 57:14 – “…Remove the stumbling block out of the way [of the spiritual return] of My people.” – In other words, we should get out of the way of God’s plan and work to further His Will. Less me and more Him.
ANNOUNCEMENTS:

Meekness = Controlled Strength

THE SCENE: A cool, breezy 69 degreezy.

F3 WELCOME & DISCLAIMER: But of course!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Willie Mays Hayes x5 (Stretch that other leg on your own time, fellas!)
  • Tempo Squats x10
  • Tempo Merks x10
  • LBACF x10
  • LBACR x10
  • OH Claps x10
  • Seal Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers xTWELVE!!!

Mosey to the track!

THA-THANG:
Today, Rampart performed their first physical fitness test as a baseline measurement for the incredible physical feats that will be accomplished at this fine AO. We used the Air Force Fitness Assessment. Exercises were as follows. See Slack channel for results.

PAX partnered up. One administered while the other performed the exercise. Then flapjack.

  • One Minute Merkin Max Reps
  • One Minute Big Boy Max Reps
  • Pax took a lap before the run.
    • (Air Force standards require ten minutes between each exercise. Pshhh! This is F3!!)
  • Timed 1.5 Mile Run

MARY:
Guantanamo!!

CIRCLE OF TRUST/BOM: “Strength Under Control”

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth.” Other translations use the word “gentle” or “humble” for meek. Although these are accurate, the Greek understanding of that word comes with a little more luggage. The Greek word for “meek” is “praus”. The background for how that word became used for humility and meekness is that it was understood as “strength under control” similar to the way a powerful horse needs to be harnessed and tamed.

As Jesus is riding into Jerusalem in the Triumphal Entry, Matthew 21:5 says, “Look, your king is coming to you, humble and mounted on a donkey.” Same word here. Jesus Himself carried this quality of “strength under control”. Of course He did! He’s the Son of God! The whole nature of God becoming a human, the incarnation, is strength under control.

Meekness in the Bible really refers to the one who is able to tame their behavior, thinking, bodies, spirits, temper, ego, sexual desires, worldly desires. How do you bring strength under control? Discipline.

There are 3 types.

  1. Reactive Discipline – when you’re tempted or drawn into something

2. Structural Discipline – routines and habits that make you better

3. Expansive Discipline – opportunities for growth, “doing it anyway” in the face of fear, hesitation, difficulty, etc.

Structural Discipline actually makes room in your life by conserving energy for Reactive and Expansive Discipline. Order your life! Create good habits!

Finally, Desmond Tutu once said to Richard Rohr, “We are only lightbulbs, Richard. Our job is to remain screwed in.” The more you exercise discipline, the more you remain screwed in to your REAL source of strength and discipline, and the brighter your witness!

MOLESKIN:

Welcome FNG-Angel Soft!! Great work today, dude!

Feeny (still waiting on a tag) mentioned that “discipline begets discipline” and told us how creating discipline in one area of his life led to more in other areas. FOR SURE! Good thoughts!

Props to the Clydesdales that CRUSHED their reservation about a mile and a half run! Expansive Discipline at work!! I’m inspired by your efforts today, gentlemen!

Prayers for our HIM brothers on the DL: Olive Oyl and Doppler! Miss you guys! Hope to see you soon!

Prayers for our guys out traveling!


ANNOUNCEMENTS:
Airborne is working on a Saturday, August 20 2nd F BBQ! More details for time and location soon! Be prepared to bring a side or something!

Bobbitt is considering a Saturday morning OTB makeup test for your DLs, DRs, and Fartsackers! 🙂

Not Hidden

THE SCENE: Partly cloudy, hot but the wind began to cool things off as rainclouds moved by to the west of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Gas Pumps, 10 Mountain Climbers, 10 Cherry Pickers, 10 Tempo Merkins, 33 Grady Corns.
THA-THANG:
Mosey toward the stop sign located at the Northeastern Corner of the Admin Bldg.  We will stop to do 20 Hello Dollies.  Next we will run on shaded sidewalk toward the Admin Bldg loop.  We will stop in the grass be the shade.  We will split into teams to do Doras.  While one partner does listed exercise, the other partner runs to steps of Admin Bldg, does 15 Calf Raises, and runs back to take over on the exercises his partner was doing.  Here are the exercises that each team of partners will do as a team:

  • 100 Star Jumps
  • 200 Baby Crunches
  • 100 Iron Mikes (both legs = 1)
  • 200 Squats
  • 100 Merkins

Mosey to the shaded area south of the sidewalk loop at the Admin Bldg.  We will do 20 Box Cutters.  Mosey to the stop sign on the Southeastern Corner of the Admin Bldg. Then mosey to the shade of the first tree on the road that semicircles around the Admin Bldg.  We will do 10 Lunges, each leg = 1.

We will so a Bernie/Run combo to the next two shaded areas.  At the first shaded area we will do 20 American Hammers.  At the next shaded area we will do 25 bench dips off the ledge and 25 incline merkin.

Next will will do a combination Bernie and Sprint to the AO.  We will pause two minutes for a water break.

Mosey down Roadshow Run but veer right to the perimeter trail after the second set of steps.  Mosey up the perimeter trail to the shaded area by the large evergreen tree.  We will do 20 Merkins.

Mosey to shaded area near the stop sign at the Northeastern Corner of the Admin Bldg.  From there we will Bernie toward the large tree further up the semi-circle road but run the rest of the way to the tree once we get to the rail on the side of the road.  We will do 20 Diamond Merkins.  Rinse and Repeat.

Mosey back to AO.

MARY:
Abdominal exercises.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
1 John 3:1 See what kind of love the Father has given to us, that we should be called children of God; and so we are.

My wife, Jan, is a psychologist who works at East Tennessee Children’s Hospital here in Knoxville.  She has been meeting for about three weeks now with an 8-year-old boy who was in a severe car accident.  The boy suffered extensive damage to his body in the accident and currently cannot walk.  He also lost his mother in the accident.  Jan had to be the person to tell him his mother died.

The boy, initially, didn’t want to talk much about the accident.  But, he has been opening up more to Jan recently.  He told her that he doesn’t feel whole.  He misses his mother so much.  He also feels guilty toward her.  He told Jan that he feels horrible because there were times he lied to his mother or hid matters from her.  He told Jan he felt like he doesn’t deserve his mother’s love.  After saying that, He burst into uncontrollable sobs. Think of that boy, not only losing his mother but thinking he didn’t deserve her love.

Jan gave him time to cry.  Then, calling him by name, she said to him, “Look at me.”  Saying his name again, Jan said, “Your mother knew you lied to her and hid things from her.”  The boy looked shocked but doubtful and asked, “How can you know that?”  Jan said, “Because I am a mother.  All parents know that their children lie and hide things from them. That’s part of being a parent.  Rest assured your mother knew you hid things, but she loved you anyway.”

Those of us who are fathers know that our children sometimes have lied or hid things from us.  It may upset us, but we love them anyway.  That is a special love – the love of parent for child.  And is so good to know that God is our father.  As 1 John 1 proclaims, “See what kind of love the Father has given to us, that we should be called children of God.”  God knows we hide things from him.  And like we parents desire our children to be truthful to us, God wants us to be truthful to Him.  Go ahead and confess to him.  He knows what you have done anyway.  You can’t hide from God.  Like Jonah in the mouth of the whale, God sees us.  How good it is to know that He loves us anyway.  He wants what is best for us.  As the great song, “In Christ Alone” states, “For I am His and He is Mine.”  We have an amazing father who is all virtuous, all knowing, and all loving.  Take that in, and freely know that you are loved by your creator.

MOLESKIN:
Prayers for Steam’s fiancé, Megan, and for Brick’s friend, Jason.
ANNOUNCEMENTS:
Q101 workout this upcoming Thursday at Asylum PM, led by our AO captain, Pele.