F3 Knoxville

Tag: Booster

Crawl Run Fun

THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins.  Round 4) Frog Jumps/Monkey Humpers.
  • New Building:  Exercises and Reps written on 15 light poles going around the building.  Run to first pole, perform the exercise, Run lap around building.  Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others.  Most completed 9 or 10 out of 15 poles with over 2 miles of running.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Rainy Daze

THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:

  • Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Soccer drills between 2 spaces:
    High knees
    Butt kicks
    Walking lunges
    Side lunge hops
    Karaokes
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Mosey to the coupon pile w/ the person in back weaving his way to the front.

    Pit stop 🛑 at coupon pile

  • 25 flutter kicks in cadence
  • 10 Merkins
  • 15 thrusters
    Run stairs
    5 pull ups
  • 25 curls
    Run stairs
    5 pull ups
  • 25 triceps
    Run stairs
    5 pull ups
  • 25 scissor kicks in cadence
  • 10 Merkins
  • Mosy back to the flag

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.

This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

They Will Know We Are Christians By Our Love!

THE SCENE: 55 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 BBS on the way

THA-THANG:

Partner AMRAP / Partner runs up for Pull-Ups

  • CMU Thrusters
  • CMU Bentover Rows
  • CMU Overhead Press
  • CMU Curls
  • CMU Tricep Extensions
  • CMU Pullovers
  • CMU Bench Press
  • CMU Squats
  • Wall Squats – 1 minute
  • 50 Toe Merkins (Calf Raises)
  • Mosey to the Flag

MARY:

  • Row Row Row Your Boat
  • Bus Driver
  • Flutterkicks X 20
  • LBCs X 50

COUNT-OFF & NAME-O-RAMA

10 including 1 FNG – Welcome 3rd Base

CIRCLE OF TRUST/BOM:

F3 is a national network including 2,917 free, peer-led workouts for men in 210 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.

F3 Five Core Principles

  • Free of Charge – Never a charge to workout, ever.
    Open to all Men -No matter the man, you are welcome here.
  • Held Outdoors – Rain or Shine, Heat or Chill, we are out there.
  • Peer Led -Rotating fashion of men leading each other.
  • Ends with COT -Always ends with a Circle of Trust

I was in Baltimore, Maryland a week or so ago at the nation conference on homelessness. It was an awesome experience with a thousand or so believers there praying for the hundreds of thousands of men, women and children who are homeless around our country.

Chicken Coup from Charlotte led a F3 workout every day of the conference.  We had other F3 men from around the country and lots of people new to F3 including some ladies.

Chicken Coup works out every day with Dredd and Dark Helmet who started F3.  They workout with other men who are Christian, muslim, Sikhs, jews, etc.  Black, white, tall, short, straight and gay.  ALL men are welcome to F3.

At their AO at F3 in Charlotte, they don’t pray to Jesus, they pray to God so to respect all of the men who show up, sweat, and workout with them.

Who am I to judge?  I’m a sinner.  An issue I have with lots of people in this day and age is we seem to hate anyone who believes or acts differently than us.  Maybe our churches would thrive if we were a little less judgmental so folks who are confused, have questions, or just want to learn about Christ would actually show up instead of us saying they’re going to hell if they don’t believe just like us.

I don’t have all of the answers.  Only my Lord and savior, Jesus Christ, has those answers and we won’t know most of those answers until we die and go to Heaven.  In the meantime, I’m going to love everyone…white, black, Hispanic, mixed and Asian…tall, short, rich, poor, gay, bi or straight, addicted, alcoholic, adulterer, etc. the same…or at least I will try to.  I’m a sinner and far from perfect so I’ll be dang if I judge or condemn others for their faults and sins.  Instead, I will love them and pray from them…and I pray they will know we are Christians by our love!

ANNOUNCEMENTS:

  • Sign up to Q/Co-Q
  • Hardship Hill is this weekend (help set up Friday afternoon)

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.