F3 Knoxville

Category: The Project

Strength Made Perfect

THE SCENE: Nice and muggy
F3 WELCOME & DISCLAIMER

Regular Disclaimer + COVID Precautions + Phone for Emergencies

WARM-O-RAMA:

  • LBAC – FWD/BACKWARD
  • OVERHEAD CLAP
  • Tempo Merkin
  • Tempo Squat
  • Cherry Picker

THA-THANG:

  •  Mosey to Recruiting Center
  • 2 CMU/Pax

CMU ARMS/LEGS

  • 10 OHP (front/back) –> Farmer Carry both CMU –> 10 CMU Kettle swings
  • 10 Plyometric pushups on CMU –> Farmer Carry –> 10 CMU Squat Thruster
  • 10 Single-Arm Rows –> Farmer Carry –> 10 Lunges (each leg)
  • 2 ROUNDS

CMU Tabata Abs

  • Flutterkicks (holding CMU)
  • LBC (holding CMU)
  • BBS (with or without CMU)
  • Hello Dolly (holding CMU)
  • 2 ROUNDS

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
5 STRONG: Kickflip, Slappy, Pi, Nuclear Ninja, Snaggletooth
CIRCLE OF TRUST/BOM:

Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. (2 Corinthians 12:8-10, NIV)

We all have weaknesses. It is human nature to hide our weaknesses. It is especially true in men. How then was Paul able to “delight in weaknesses?” He heard a word from Jesus: “My grace is sufficient for you, for my power is made perfect in weakness.” Paul saw something, believed in something he could not see because He believed in the One who spoke. May we each find that Jesus is sufficient for us in our weaknesses. His power is made perfect in MY/OUR weaknesses.

MOLESKIN:
I love working out with and praying for these guys.

ANNOUNCEMENTS:
F3 Workday – Aug 8, details in Slack.

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

leadership – do it scared

THE SCENE: Perfect – 60s and clear
F3 WELCOME & DISCLAIMER: all the usual…
WARM-O-RAMA:
Quick and easy.

THA-THANG:
1. Kinda like the Cooper from last week:

@K-2(5) – 10 Burpees at bottom – sprint to top – back down

Work your way down: 9 burpees/sprint – 8 burpees/sprint – etc

(We cut it short in the interest of time. We called it at 5 rounds.)

2. Mosey to the Lake for Lazy Dora (courtesy of Rocket)

Partner up: P1 does active exercise, P2 holds static position

100 Merkins (switching every 10)/plank – then lap around the lake

200 squats (switching every 20)/Al Gore – lap around lake

300 flutterkicks (2-ct)(switching every 25)/6″ leg lift – lap around lake

3. Mosey to Amphitheater for 11s

10 boxjumps – Bernie up hill – 1 BBS – bear crawl down

9 boxjumps – bernie up – 2 BBS – bear crawl down

(We ran out of time so we did 4’s.)

MARY:
No Time for Mary.

COUNT-OFF & NAME-O-RAMA
6STRONG: Chaco – Slappy – Pool Boy – Nuclear Ninja – Pi – Snaggletooth

CIRCLE OF TRUST/BOM:
I shared about my experience with leadership. For 20 years, I have been trying to dodge leadership of any kind. I have never thought of myself as having natural leadership abilities or aspirations. Rather, I see myself as a servant, a helper, a worker, even as a follower. I stayed away from leadership because I feared making mistakes, looking incompetent in front of others, and being responsible for the results and for others. These fears have influenced me to stay below the radar of leadership, while always trying to gain the acceptance and approval of leaders. It’s quite a head trip.

Being aware of these tendencies, l still find value to stepping up and leading – scared and all. Imperfect but still showing up. I wanted the guys to know that I view leadership as an act of service and love for them. Because I have since come to accept the conviction that every man is a leader. Every Christian is a servant-leader. Every husband, every father. Each of us is a servant-leader.

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.” (Galatians 5:13, NLT)

MOLESKIN:

ANNOUNCEMENTS:
CSAUP SATURDAY

Sign up to Q!

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
THA-THANG:
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

MARY:
Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
COUNT-OFF & NAME-O-RAMA
7 HIMs this morning.
CIRCLE OF TRUST/BOM:
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
ANNOUNCEMENTS:
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.