F3 Knoxville

Importancia de ser agradecidos

THE SCENE: 44 and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x10
  • Seal claps x10
  • Overhead claps x10.
  • Cherry pickers x5.
  • Head, shoulders, knees and toes x10.

THA-THANG:
Tour around the campus, we performed the following exercises (20 resps):

On our way to the CMU pile.

  • Squats.

At the CMU pile.

  • Curls.
  • Triceps.
  • Overhead press.

At the pull-up bars.

  • Pull-ups x10 only.
  • Push-ups.
  • Inclined pull-ups.

At the Recreation Center.

  • Squats.
  • Heels to heaven.
  • BBS.

At the Courtyard.

  • Derkins.
  • Box jumps.
  • Mountain climbers.
  • Flutter Kicks.
  • Freddy Mercuries.

At the new building (repeated 2 times).

  • Lunges.
  • Hello dollies.
  • Box jumps.
  • Dips.
  • LBCs.

At the small pound.

  • Mountain climbers.
  • Squats.
  • Flutter kicks.
  • Burpees.

MARY:
Hello Dollies.

COUNT-OFF & NAME-O-RAMA
10 Hombres agradecidos.
CIRCLE OF TRUST/BOM:
We spoke about the importance of being grateful.

Thessalonians 5:16-18

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
ANNOUNCEMENTS:

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.

Uphill Sampler

THE SCENE: 40° Dry and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Butt Kickers, Hill Billy Squats, Newton’s cradle merkins, Mtn Climbers
THA-THANG:
Grab 3 CMU’s for practice for Friday.  Carry them with us.  Mosey to the guardrail for some Derkins, Dips and Overhead Claps with rocks.

Cross the street to our favorite hill.  At each line did things below till the CMU’s made it to the next line.

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L, R
  • Downhill Merkin
  • Uphill Merkin
  • Freddie Mercury
  • Flutter

We then continued through the woods to look out over Knoxville, did some squats and made it back to the flag in time for some Mary, coming down Valley Vista.

MARY:
Hello Dolly, Freddie Mercury and Flutter Kicks
CIRCLE OF TRUST/BOM:
Be willing to Write the Check to live the crucified life.
Fun, Safety, Convenience, Popularity, Worldly Success
Today, the day after Easter, is fitting to look at these last 2
Jesus demonstrated the need to lay aside popularity & Worldly Success
Jesus lost his followers and his closest friends had to flee too.
Reminder: Jesus paid it all, we don’t earn salvation by giving up these things.  This is about our sanctification.

Yesterday was Easter and many of my coworkers missed it. It doesn’t take much to stand out as a Jesus follower.
The world won’t look at you and call you a success, but:
Man looks on the outward appearance but God looks on the heart. 1 Sam 16:17
Consider your legacy.
Will God call you a success?
ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday!

Still need someone to take on coordination of building Hardship Hill obstacles.

College Graduation 2 – The Pukeless Sequel

THE SCENE: Mid 40’s, light/limited rain
F3 WELCOME & DISCLAIMER

In honor of my nearly four year anniversary, I decided to take on the second bootcamp I attended, which had me puking my brains out at during the BOM. I wanted to see where I stood in You vs. You fashion. Trolley’s words and workout are cut and pasted below:

WARM-O-RAMA:

  •  SSH x 20 (4 -count)
  • Cherry Pickers x 5 (4 -count)
  • Merkins x 10 (4 -count)
  • Squats x 10 (4 -count)

THA-THANG:

  • At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

    25 Merkins and run around wall.

    Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

    50 Squats + Sophomore Hill

    Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

    Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

    Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

    Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:
In the spirit a of leave no man behind, we helped the 6 push through the last 25 burpees and made sure that everyone graduated. We still had some time so we did Imperial Walkers x 20 (4 count) and Tempo Squats x 10 (4 Count)

CIRCLE OF TRUST/BOM:
Just shy of 4 years ago (29 March 2019), I attended my first boot camp after seeing Erector’s post about The Project. Having not seriously worked out in nearly 10 years, Booster’s birthday Q was tough but manageable and had me wanting to come back for more after taking a week’s rest. My second boot camp was led by Trolley and he absolutely murdered me with the above. I remember thinking when he said that we were to do 100 burpees that my goal was to get to 30. I ended up getting to 60 and feeling so proud of myself. Back then, on that day at least, modify as necessary was not a thing. Trolley went down the line confirming each HIM reached his 100. I announced my 60 and he told me to keep going and had everyone else go too. I made it to 80 before we headed back to the flag, feeling spent but prouder still. For the Mary, Trolley asked me what number I got to…so it was more burpees for all. I know we were well past 6:15 but 5K, BOOSTER, ERECTOR, GUANO, KENJO, ROCKET, SNAGGLETOOTH, SPOTTER, TROLLEY, and WAXJOB racked up 100+ burpees to bring me up as the 6. I have no idea what Trolley said because my head was spinning and when he called us in to prayer, I stumbled over to the median and merlot’d the water in my belly. I am pretty sure everyone was thinking, “Well, he’s not coming back!”

Today was a different story. Four years later, I knocked out 100 burpees at the Stadium and another 21 bringing up the 6 and we still had time to do two Mary’s. We have seen a lot of HIMs come and go, including Trolley, but the men of F3, their talent, their character, their effort to be better continues to encourage me and it is the point I emphasize when I share what we do with sad clowns. You gentlemen make this quote easy to live out – “Every man I meet is my superior in some way, in that I learn from him.”

Today, I graduated college!

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)