Abscess – Page 36 – F3 Knoxville

Solid

December 13, 2018 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey up mini cardiac hill and turn right onto the perimeter trail. 20 Hello Dollies.

We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields. In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise. Those finishing an exercise first do baby crunches until all others catch up. We will do the following exercises along the way:

Squat jumps
Merkins
Big boy Sit-ups
Star jumps

Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.

Cone 1: 20 American Hammers (four count) then Berry Sanders to Cone 2.

Cone 2: 20 Bobby Hurleys, then sprint to Cone 3.

Cone 3: 20 Imperial Walkers (four count) then bear crawl to Cone 4.

Cone 4: 20 Squats, Berry Sanders to Cone 5.

Cone 5: 10 Shoulder Taps (each shoulder) then sprint to Cone 6.

Cone 6: Ten Burpees.

Rinse and Repeat.

20 Box Cutters.

Mosey to Playground. We will do elevens at benches, starting with one bench lift and ten bench jumps.

10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

Philippians 2:3 ESV / 181 helpful votes

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.

John 15:12-14 ESV / 134 helpful votes

“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.

Certainly, a purpose of F3 is to better ourselves as men. But in F3 we also learn that life is not just about ourselves. A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others. I love the way that we, in F3, look to beyond ourselves in the BOM. We learn messages about life that are God-Driven and which give us moral and personal strength. I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community. In that way we no only make ourselves better, but make others better. Let’s remember that as we go on through this week and as we celebrate Christmas. We can be thankful that God came in the form of man to sacrifice Himself for us. But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.

3 C’s

December 10, 2018 Umbro

THE SCENE: Mid 30’s, cloudy, just a little precipitation at the end

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some SSH’s, Cherry Pickers, Baby Arm Circles, Merkins, and Tempo Squats mixed in with some mosey over to the rock pile.

THA-THANG:
Moseyed to the rock pile for 3 sets of the following exercises (with rock):

Bicep curls
Overhead shoulder press
Squats

20 reps of each exercise, run and touch the bottom of the stairs in between each set. After 3rd set, we did 20 reps of 4 ct. flutter kicks with rock overhead.

Mosey to the dead end just below the Asylum for some 7’s. Exercise at the bottom = Jump Squats and exercise at the stop sign = Burpees.

Mosey back to the rock pile for round 2 (same exercises but only 2 sets this time). Finished with the flutter kicks.

Mosey back down to the dead end for another round of 7’s. Exercises = American Hammers (4 ct) and Merkins.

Mosey back to the rock pile for the last round (just 1 set this time). Finished with flutter kicks again.

Mosey to the bottom of Little Baby Hill. Run 3 times up with 1 burpee at the top each time.

MARY:

Just enough time for some Hello Dollies and some Sweat Angels

COUNT-OFF & NAME-O-RAMA
11 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

3 C’s that are in direct opposition to being the men we are called to be: Comfortability, Convenience, Complacency

I’ve found myself falling into the trap of the 3 C’s lately in terms of leading my family spiritually. Insert any excuse you want…..tired at the end of the day, in a busy season of life, work stress, etc., etc., etc. But those excuses are all just temporary circumstances, and God doesn’t call us to be governed by our circumstances. We are called to lead our families – not just when it’s comfortable or convenient. Being a HIM is about being the man that God calls us to be, regardless of our present circumstances.

Bringing F3 to the Mend House

December 7, 2018 Tank

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!

Columbian neck tie

December 1, 2018 Woodshack

THE SCENE: 50 degrees or so, gloomy, wet, slight rain/drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

sqauts x 20 ic

merkins x 10 ic

2 rounds w cmu of

cmu curls x 20 ic

cmu tricep extension x 20

cmu squats x 15 ic

Finsplints x 20 ic ( cmu on feet sitting on table , raising feet up and down working the shins )
THA-THANG:
Reverse Indian run to the Hump

7s at the Hump. Big boys at the top, sundials at the bottom
Columbian neck ties which is basically a Carolina wine mixer burpee
At the base of kiddie slope, run to the first cone and back to the start , one CNT, run to the 2nd cone and back , 2 CNT, keep doing that increasing the reps. We had 17 cones spread out over about 200 yards . We made it to 10 CNT.
Due to time , we ran all the way up the kiddie slope to Plataeu of Pain and did 11 more CNT
Indian run around to Mt Crumpit for Lt Bernie . Run backwards 10 steps -4 squats, repeating this to the top of Crumpit
indusn run back to the AO

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Focus on what’s in front of you and not what is way ahead of you !
MOLESKIN:
GUILTY! I was the one to set out the 17 cones all the way up kiddie slope to plateau of pain . Nobody else new how many cones we had to do when I was explainig Columbian neck tie. Well, when we crested the first hill, we all looked up and saw that we had A LONG WAY TO GO AND LOTS OF CONES! It made it worse thinking about how much we had to do to get to our goal which was the 17 cone .17 mikes away.

If I would have only focused on the next come in front of me and only that cone, it would have been easier. For me, I set the cones up but was still guilty of thinking about the end goal instead of the task at hand, the next cone in front of me. We can achieve much more than we think but only by taking it one step ( one cone) at a time. With out the men to my right or left of me this morning, I would have stopped short . Thanks for the push ! Love you guys
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BB Asylum PM Nov 1 Candy Corns!

November 2, 2018 Sparkler

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up – (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16 (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

Ladder

20 Dips then 5 BBS

15 dips, then 10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

⁸Heal the sick, raise the dead, cleanse those who have leprosy,^[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.