F3 Knoxville

Category: JUCO

Just Legs…and more

THE SCENE: 60* – too warm for December
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
LBAC fwd x 20, OHC x 10, LBAC bcwrd x 15, Tennessee Rocking Chair x 10 Cherry Pickers x 7, Tempo Squats x 10

THA-THANG:
Mosey to the big parking lot and line up facing the far end:

Perform 10 merkins, 15 BBS, and 20 squats then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of sophomore hill, line up facing the hill. Perform the following sequence:

  • 10 CMU Curls
  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • Bernie to the top of Sophomore Hill and mosey back.

We completed 4 rounds of the above sequence.

Mosey to the courtyard big parking lot.

Performed 11’s with Box Jumps and Diamond Merkins.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Welcome to FNG Spring Break!
CIRCLE OF TRUST/BOM:

Why are you here?

I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc.  In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

 

MOLESKIN:
Shoutout to Booster for stepping up at the All Pro Dads event recently and pushing the community men to be better leaders. It doesn’t take F3 as a vehicle to invigorate others. Let’s strive to do it any way we can.

ANNOUNCEMENTS:
Christmas Party at Judge’s and Christmas Parade in Oak Ridge this Saturday

Suicides and Advent

THE SCENE: A cool, brisk morning in the upper 20s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

  • Suicide around the pond stopping at each corner.
  • First corner: 10 merkins, 10 squats, 10 BBS
  • Second corner: 20 merkins, 20 squats, 20 BBS
  • Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

  • One partner runs around the courtyard while the other does
  • 150 merkins
  • 100 squats
  • 100 BBS

CIRCLE OF TRUST/BOM:
Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

Pool Boy’s 3rd Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Deals for days! After we enjoyed a day of thanks we had just enough PAX to have the right amount of gloom as getting up and going shopping on Black Friday should be! (Actual weather: ~38°F and although it rained yesterday evening we were pretty dry.)

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
5 each leg x El Capitan OYO
10 x OHC IC
5 x Werewolf OYO
10 x Tempo Squat IC
7 x Tennessee Rocking Chair IC
5 x Decline Pushup on Curb IC
15 x Calf raises on the curb IC (5 left leg only, 5 right leg only, 5 both legs)

THA-THANG:
Single Coupon – Grab a Coupon from the back of my car and start a Falling Indian Run – the PAX at the front of the line counts to 5 and then “falls off” and does a either Goblet Squats, Thrusters, or Blockees until the 6 passes him and then falls in. We stopped about halfway and did some core and then did a mosey the rest of the way (this was harder than YHC remembered)

TODAY’S SALE IS A REPEAT FROM 2019: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves w/ or w/o a block Calf raises
Boat-Canoe 3 sec rotate, 5 each followed by a 10 count break then repeat Boat-Canoe
Blockees / Burpees 1/4 pushups Flutter kick
CMU Lunge 1/4 squats BBS
Wall pull-ups / hangs (no block) Wall jumps
LBCs

Next Up: AMRAP Dora with Unlimited COUPONS! (semi-repeat from 2019)

AMRAP DORA for time with core after each round (2019 we did this where we rotated through the exercises with a person in between, but this time we’re just having the partner run to the concrete pad just past the dumpster because the exercises are meant to be quite heavy.

First round:
Curls
Thrusters
Rows
OHP
CORE @end after timer, 30-count rest:

Second round:
Swings
Goblet Squats
Tricep Extensions
Piston (Hodor if Ribbed had showed up)
CORE @end after timer, 30-count rest:

Put up Coupons. Mosey back. Stop at overhang, dip a bit.
Mosey back to the AO with no time for Mary.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA:
4 PAX who got major discounts!

CIRCLE OF TRUST/BOM:
The origin of the word “holiday” actually comes from a concatenation of the words “holy day”.
What is the focus during the American / Western Civ. season between the holidays of Thanksgiving and Christmas? The reason I like to call this “Black Friday: Discount Coupon Special” is that it’s so easy to miss what we’re supposed to be Thankful for (Christ’s redemption of us for His glory by His perfect sacrifice on the cross and subsequent resurrection from the grave) and what we are celebrating at Christmas (the miracle of God condescending by becoming a man and one in in every way like us, yet without sin).

With this knowledge, what ought we to do? 3 things we’ll take this Advent Season from a passage you probably didn’t think I’d talk about to start the Christmas season with:

Romans 8:12-17 – 12 So then, brothers,[e] we are debtors, not to the flesh, to live according to the flesh. 13 For if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live. 14 For all who are led by the Spirit of God are sons[f] of God. 15 For you did not receive the spirit of slavery to fall back into fear, but you have received the Spirit of adoption as sons, by whom we cry, “Abba! Father!” 16 The Spirit himself bears witness with our spirit that we are children of God, 17 and if children, then heirs—heirs of God and fellow heirs with Christ, provided we suffer with him in order that we may also be glorified with him.
Refocusing our gaze on Christ in the busyness and stress of all that is going on in our world is EXACTLY what our souls need.
1. v.12-13 We have debt – but not to the flesh but to the Spirit who called us to Christ. This is the Gift of Christmas.
When you give that gift to your friend, to your wife, to your son or daughter – you give out of what God has given you – and you and we have the opportunity to acknowledge that it’s not in us but all from Jesus
2. v.14-15 We have the Spirit of God that confirms us as children of God.
Anyone who has or has seen a young boy (say under 10) cry out to his father knows that Jesus said “11 If you then, who are evil, know how to give good gifts to your children, how much more will your Father who is in heaven give good things to those who ask him!” (Matthew 7:11). We know that this is true, but we can appropriate this for ourselves because of the solid foundation with this promise from God. This is another gift from God.
3. v.16-17 Because we have the Spirit, we are co-heirs with Christ and have the privilege to suffer with Christ.
This may not seem like the greatest thing, but that is the beauty of what Christ did for us. He suffered outside the camp for us so that we can be made like Him. His substitutionary death for us on the cross to redeem us allows us to say with the apostles in Acts 5:41 Then they left the presence of the council, rejoicing that they were counted worthy to suffer dishonor for the name.
So, as you go through Advent, see what debt you have (to the Spirit). Remember that you are a child of God who gives you the gift of Salvation, which is eternity with Him. And remember that we can rejoice when suffer because that is what Jesus did for us and it puts us in the best company and place. And that gift is, ironically, the best place for us because it identifies us with Christ.
“He is no fool who gives what he cannot keep to gain what he cannot lose.” – Jim Elliot

MOLESKIN:
Prayed for Data & his marriage – we are rooting for peace and love for you and your M, sir!
I’m still looking for a house to buy so could use some prayer there as well.
Also a BIG SHOUTOUT to Baby Boomer who drove past Shamrock to join us this morning. It was a pleasure and the 2nd-f at our coffeeteria at Dunkin was great.

ANNOUNCEMENTS:
F3 Christmas Party December 11th at Judge Judy’s abode, 5-7pm. See #annual-christmas-party in Slack for more info and to sign up to bring something for Hot Providence.

Don’t Aimlessly Wander – Be intentional with your time

THE SCENE: Upper 20s, trying to stay warm. As always, a bit dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets IC x 15

LBAC forward IC, after 12 reverse

Motivators down from 8 (4 step jack)

THA-THANG:
Pick your destiny, to some extent.  Each participant chooses a parking lot to visit.

First lot: Iterative, 5 burpees then mosey to the first line and perform 10 kick-throughs (2-count) and mosey back.  Repeat as you progress to the next line, three times.

Mosey to the brick wall in the courtyard.

Side to side hop as you walk yourself down the wall; it progressively gets steeper along the way.  Once complete 20x Incline and decline merkins OYO.

Mosey to the Second lot: Burpungee (Burpee, lunge and broad jump) to the light pole and back.

Mosey to the Third lot: Butt kickers to the first light pole, side shuffles for the next two sections and finish with high knees.

Mosey to the Fourth lot: Step ups (single leg) x 34.  When finished, the BOOSTER (50 calf raises).

Mosey to the Fifth lot: Iterative style again, but 10x jack squats and 20x pickle pounders for three lines.

Mosey to the Sixth lot, with a detour up the hill until the 6 arrives: Bear crawl to one end and lunge back.

Mosey back to the flag, meeting up with the rushers.

MARY:

Side hip raises IC x15 (each side)

Flutter kicks IC x 25

Hello Dolly IC x 15

Stargazers for time….time before we could start.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Something that we may not appreciate on a regular basis is that we have some definitive amount of time on earth.  10 years for example is only 87,600 hours.  How do we spend it? Do we wander around aimlessly in parking lots or do we intentionally segregate our time during the day to focus on scripture, our kids, our wife (NOT plural).  Do you constantly get distracted by youtube, facebook, your phone in general when you should be focusing on your family or a task that your putting off?  Your habits and actions are seen and remembered very clearly by your kids and we need to constantly self evaluate.  Strive to be intentional with our time and looking into the holiday season, be thankful for our families and the people in our lives.
MOLESKIN:

Prayers for folks who may be spending this thanksgiving without a family member due to covid and remember to be truly thankful for the sacrifice of Jesus and what opportunities we’ve been given.

ANNOUNCEMENTS:
None

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ