F3 Knoxville

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Men of Action

THE SCENE: Mid 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Recruitment Center and grab a CMU. This morning we climbed a ladder of exercises. Perform 1st exercise and then CMU bear crawl to the opposite end of the parking lot. Now perform the 1st and 2nd exercises. CMU bear crawl back to start. Now do exercises 1 through 3…you get the point. Repeat until all exercises are performed.

Each exercise is 25 reps.

  • Merkins
  • Squats
  • Heavy LBCs
  • Curls
  • Tri-extensions
  • Heavy flutters kicks (2-ct)
  • Thrusters

MARY:
No time. We actually ran a little long.
COUNT-OFF & NAME-O-RAMA
5 at The Project this morning.
CIRCLE OF TRUST/BOM:
“But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
James 1:22‭-‬25 NASB
This passage teaches to be a doer and not just a hearer. You may study the Bible on Sundays and understand what is to be done in your life. However, one may walk away from the service and forget what he has heard (most likely by choice) and live an entirely different way. The same can be said really about any aspect of our lives: family, friends, work, etc. Don’t just say “I need to spend more time with my family” and then not make them a priority. We are called to be men of action. Hearing and doing are both necessary.

MOLESKIN:
It was good to be pack with the PAX in Oak Ridge today.
ANNOUNCEMENTS:
Hardship Hill is Saturday!

Nine Line

THE SCENE:  50 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:
 

Reach for the sky
Chinook OYO
Michael Phelps OYO
Finkle swings OYO
Imperial walker IC x 9
Tempo squat IC x 9
Tempo werkins IC x 9
Carolina dry dock IC x 9
Heals to heaven IC x 9
Parker Burpee x 2 OYO
Projectivator from 9

THA THANG:

Mosey to Jucomanjaro.  Stop at the coupons and do 20 curls, 20 shoulder presses, 20 triceps, 20 curls, and hold over your head while I explain what comes next.

Nine Line:  Divide into groups of 3.  As you run up Jucomanjaro, there are nine lines spaced 100’ apart.  At each line is a cone with an exercise.  Run to the cone, perform the exercise, and run back to the base of Jucomanjaro.  Perform 2 parker burpees at the base, then go back up and move to the next cone in sequence.  Each team starts at a different cone, to keep us spaced out.

Exercises were:

  • Base: 2 parker burpees
  • Line 1: 30 merkins
  • Line 2: 30 flutter kicks 4-ct
  • Line 3: 30 carolina dry dock
  • Line 4: 30 heals to heaven
  • Line 5: 30 diamond merkins
  • Line 6: 30 hello dolly (4-ct)
  • Line 7: werkins
  • Line 8: 30 side crunch (15 each side)
  • Line 9: 30 mountain climbers (4 ct)

MARY:

Run down Jucomanjaro, performing 15 air squats at each cone.  Mosey back to the shovel flag.  10 rosalitas + 10 hello dolly + 20 LBC.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

Bottom line up front – Today’s Word was about thinking about the broken men (Sad Clowns) in your life and inspiring them to better themselves.  I opened by echoing part of Butterknife’s Word from a couple of weeks ago.  This group means so much to me.  You guys challenge me to be better as a father, husband, and friend.  I am grateful for you all.  BUT…

 

I want you to imagine yourself as an American soldier, on a humanitarian mission in little mountain village in Afghanistan.  It is a peaceful and beautiful early fall morning, but you sense a tension in the villagers.  All the sudden, the peace is shattered, and your unit is under attack from a hidden enemy.  You and another soldier take cover behind the heavy wheel of a Humvee and are returning fire when, to your left, you hear a thud and a groan.  You look over and see that he’s been hit in the leg and is bleeding.  What do you do?  In that moment, what is your obligation to that solider?

Get him into a safe position!  Apply first aid – help him put pressure on the wound to stanch the bleeding – elevate his feet!  Once he’s stable, you secure the scene – continue to return fire until advantage is won!  Next, call in the casualty and get a medevac on the way!

The battlefield version of dialing 911 is “calling in a nine line”.  It is a standardized, efficient, way to send casualty information by radio traffic.  Here is the format:

  • Line 1. Location of the pick-up site.
  • Line 2. Radio frequency, call sign, and suffix.
  • Line 3. Patient precedence: (A – Urgent, B – Urgent Surgical, etc.)
  • Line 4. Special equipment required: (Extraction equipment, ventilator, etc.)
  • Line 5. Number of patients:
  • Line 6. Security at pick-up site: (e.g. enemy troops in area, approach with caution)
  • Line 7. Method of marking pick-up site: (e.g. smoke signal)
  • Line 8. Patient nationality and status: (e.g. US military, US civilian)
  • Line 9. NBC Contamination: (e.g. nuclear, biological, chemical)

The expectation is that you will relay this information in less than 25 seconds.  Therefore, you have to know exactly what you’re going to say before you make the call.  Before you call in the nine line, you must first pause to deliberately and accurately evaluate the wounded man’s condition.  Where is he?  What is the situation?  How bad off his he?  Ultimately, how are we going to get him out of this mess that he’s in?  Now…call in that nine line!

I want to use that as a metaphor.  In the battlefield of life, there are wounded men around you.  Think about the men in your life – your coworkers, your neighbors, your brothers, your friends.  Which of those men is a casualty?  The coworker whose health is so poor that he can’t play with his own kids? (I’ve been that man).  The friend who has checked out from his marriage? (I’ve been that man).  The brother who drinks every night – not to relax, but to retreat? (I’ve been that man).  The neighbor who is pretending to have it all together, but you know it’s just a façade?  (I’ve been that man).  Who is a hot mess right now?  Now, prep a quick nine line for him.  What I mean is…pause to deliberately and accurately evaluate that wounded man’s condition.  Where is he (physically, relationally, spiritually)?  What is the situation (health, relationships, habits)?  How bad off his he?  Ultimately, what can we do to get him out of this mess that he’s in? 

I love this group…BUT…we are missing something – THAT MAN.  The mission of F3 is to “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  If JUCO is going to make a real impact on the Hardin Valley community, then we must bring out the men who need to be invigorated.  Those who are hurting need to come and be encouraged.  Those who are self-absorbed or arrogant need to come and be humbled.  Those who are listless need to come and be spurred into action.

Q-Source 1.1 says this about those men, “A man needs help to get right.  The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstances.”  You are called to be that man’s disruptorYou are called to bring a disturbance to his life which is led only by inertia.  Bring him out.  F3 is not going to save his marriage, it isn’t going to give his life purpose, it certainly isn’t going to redeem his soul.  But…waking up early, working hard with hardworking men, being challenged by challenging words, praying together – those habits just might spur MOVEMENT, then ACCELERATION, then MOMENTUM in the right direction. Over time, the impact of that routine can be huge.

Bring that man out here.

MOLESKIN:

Repeating part of Stye’s Word from last week; Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

Romans 15:1-2, “We who are strong must help those who are not strong. We must not do what pleases us. But each of us must please his neighbor. He must do what is good for him and what will help him do better.”

Q Source 1.1 https://f3nation.com/drp-2

ANNOUNCEMENTS:

Prayers for Darryl in the hospital.  Rejoicing for Bailey!

JUCO Shuffle

THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional… 

WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.

  • Merkin Leapfrogs (not the F3 name) across the lot.
  • Held plank while waiting on the 6.
  • Bernie back to the start
  • Mosey to the JUCO entrance
  • Squats while waiting on the 6
  • 8 count push-ups  x10
  • tricep dips on guardrail x10
  • two single filed lines running back to front sprints (indian runs)
  • flutter kicks x20
  • Mosey to coupon pile with a Crab Walk to the 6
  • Curls w/ coupon x25
  • Squat Thrusts w/ coupon x20
  • Triceps w/ coupon x25
  • Mosey to the rec center
  • Spring up the hill
  • Karaoke through cones
  • Bear crawl down the hill on the other side
  • Repeat (sans bear crawl) x1
  • Mosey back to the flag.

MARY:
Feddie Mercuries x20
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:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.

Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS:

Simple Workout, Simple Message, Simple Gospel

THE SCENE: All good.
WARM-O-RAMA:

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Morrocan Night Clubs

THA-THANG:

Mosey to Brick Wall, Dora-up
– 100 Derkans
– 200 Dips
– 300 Irkins
Mosey to Freshmen Hill
– Run Up the Hill
– Freddy Mercury (25, IC)
– Run Down the Hill
– Flutter Kicks (25, IC)
Repeat 3x
Mosey back to AO (Squats, Lunges, Monkey Humpers along the way)

CIRCLE OF TRUST/BOM:

Simple Workout, Simple Message – That’s the Gospel
Isaiah 1: 16-17a
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Eph 2:8-9
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.
Rom 10:9-10
If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.
Don’t make the gospel so complicated, simply accept the gospel and live it out.