F3 Knoxville

Category: JUCO

Smooth as Butter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

  • Broad Jump to the next parking line.
  • 5 Burpies
  • 10 Bonnie Blairs
  • 15 BBS
  • Repeat x 3
  • Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

  • 5 CMU Man Makers
  • 10 CMU OHP
  • 15 CMU Swings
  • 20 CMU Squats
  • 25 CMU Derkins
  • Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

Mile High Club

THE SCENE: 26 degrees and windy, but hey it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Side to side mountain 🏔 climbers
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Hard Knox parking lot

  • LBCs x 20
  • Flutter kicks x20
  • Crunchy frogs 🐸 x20
  • Mosey to JUCOManjaro
  • Sprint to the first hash mark.
    10 burpee’s
    Walking Lunges to the next mark
    20 flutter kicks in cadence
    Sprint to the next hash mark
    10 jump squats
  • Rinse and repeat x3
  • Then we sprinted to each hash mark and did a core exercises to the top.
  • We ran to the water tower stopping at the bottom for Hand Release Merkins x20
  • Mosey down Valley Vista
  • Ran the stairs at Tomo Poke
  • Mosey back to the flag

MARY:
No time
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:
Romans 8:37 tells us that, “You are an overcomer, and you will triumph.”

I don’t know who needed to hear that this morning, but it sure is reassuring to me. No matter what this world throws at us, we are ready and will overcome it.
Once we surrender to the shaping hands of the Spirit of God, He will not only “renew your mind” but transform you down to your very soul.
I think that’s where the magic 🪄 is!

Quote that I heard this week, “You cannot have a positive life and a negative mind.” – Joyce Meyer

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping Trip coming up in April. Details to follow.

Grit up the hill

THE SCENE: 32 Degree, Dry and Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, Cherry Pickers, Bonnie Blairs, Butt Kicks, Newton’s cradle Merkins
THA-THANG:
Brief stop for some rocks (overhead claps, seal claps) at the guardrail (dips) before we headed to Jucomajaro and at each line did 10 or more of the exercises till we made it to the top (where there was a Jeep parked with someone in it).  Between the lines on the way up we alternated between bear crawl, bernie and mosey.

  • Newton’s cradle merkins
  • Burpee
  • Mtn Climbers
  • BBS
  • LBC
  • Side crunches
  • Downhill Merkins
  • Superman
  • Kick throughs
  • Imperial walkers
  • Squats
  • and a bunch of other things we called out on the way up and then did the same of on the way down.

MARY:
Enough time for some toy soldiers, flutter kicks and protractor
COUNT-OFF & NAME-O-RAMA
9 HIMS

CIRCLE OF TRUST/BOM:

Philippians 2 says: work out your salvation with fear and trembling.
Out here, God gives us the breath and the chance to be here.
We bring some good old fashion grit and make a trip up Jucomajaro
Or we are motivated to do more pushups than we would do on our own.
So thank you.
But The Christian walk isn’t like that. But we do bring something.

The difference is explained in the next verse:

for it is God who works in you, both to will and to work for his good pleasure.

I don’t have it figured out, we work at it. He does the work.  Pray that God will empower your spiritual life to be greater than just trying hard, but that God would move through you.

21s and Lunges

THE SCENE: Cool, crisp, high 20s, snow on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker, side straddle hops, 5 burpees, little baby arm circles forward/backward, tempo squats, tempo merkins.

THA-THANG:
Mosey to the first overhang

  • BBS x 15
  • Hand-Release Merkins x 15
  • Squat Jumps x 15

Mosey to the Library overhang

  • 21s, Monkey humpers and hand release merkins with a bear crawl in between
  • After one set, jog to the other overhang, lunge to the other end, hand stand on the wall for 20 seconds.

Mosey back to first overhang

  • BBS
  • Flutter kicks
  • Boat and canoe
  • Hello dolly’s
  • Planks
  • Freddie Mercury’s

Mosey to the flag

CIRCLE OF TRUST/BOM:
The Lord knows that we are dust. Psalm 103:4 says, “for he knows how we are formed, he remembers that we are dust. The life of mortals is like grass, they flourish like a flower of the field; the wind blows over it and it is gone, and its place remembers it no more.” The Lord knows we are but flesh and we will fail. With that in mind, I love the new year. It brings about a hope for a new year, a cool kind of energy and anticipation. But, because we are humans and dust, the hope and anticipation fades as we fail to meet our goals or resolutions and go back to doing the same old things we did last year. 

But! Because we are Christians, we know that the Lord is merciful and gracious. Lamentations 3:22-23 says, “The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.” So, even though the Lord knows that we will fail, He gives us new mercies every day, a new hope every day. We will fail to meet our goals. We will fail to be good husbands, good dads, good friends. We will fail in all areas some days. But for the Christian, we can wake up with a new hope every single day because of the Lord’s mercy towards us.