F3 Knoxville

Tag: Archie

Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
THA-THANG:
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

MARY:
On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
COUNT-OFF & NAME-O-RAMA
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
CIRCLE OF TRUST/BOM:
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

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

Quality Time at Sophomore Hill

THE SCENE: Nice 70ish degrees with about 55% humidity.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:

High Knees
Kickbacks
SSH
Merkins
Tempo Squats
Freddy Mercuries

THA-THANG:

Last Man Up to Sophmore Hill (doing a set of Flutter Kicks along the way
Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed
Cindy Crawford (5 corners)
– AMRAP 5 pull-ups, 10 merkins, and 15 squats, 20 LBCs and 25 Calve raises

MARY:

Boat/Canoe
Freddie Mercuries

CIRCLE OF TRUST/BOM:

Heb 10:24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Eccl 4:9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

Privilege to be together with you men, you encourage and inspire me to be a better Christ-follower, let’s continue to bring others into the F3 fold and watch them change!

 

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

No Isolation

THE SCENE: 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Mountain Climbers, Tempo Merkins, Donkey Kicks, Side lunges, Overhead claps.
THA-THANG:
We were all over the campus today.

  • Guardrail dips and Heavy Seal claps behind Dickey’s
  • 71 BBS, V-ups and flutter kicks as part of the tour of the new building
  • 100 Squats, burpees, Leg raises and Lunges
  • 171 CMU bench press, Curls, pull ups and thrusters  (it’s the 171’st day of the year)
  • Ring of Fire: Merkins and Planks.  Mailbox

MARY:
Imperial Walkers and time ran out
COUNT-OFF & NAME-O-RAMA
18 HIM’s making the most of a Monday
CIRCLE OF TRUST/BOM:
Today’s third F is about the 2nd F: Fellowship.

Proverbs 18:1
He who isolates himself seeks his own desire; he breaks out against all sound judgement

Transparency is the currency of intimacy so make yourself known.  Most of all to your family; share your heart with your wife and kids.  But also to guys out here.

When was the last time you opened your home; showed hospitality and avoided isolation.  It is possible to be a part of F3 and still isolated.  It is possible to go to church and remain totally isolated.  You have to open up and allow yourself to not go it alone.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
Proverbs 18:24 ESV

Learning more about Dolphins & Daffodils

THE SCENE: Very nice
WARM-O-RAMA:

SSH
Crunchy Frog
Tempo Squat
Tempo Merkin
Freddy Mercuries
Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.
4 Corners to some Tunes
First Round 10, 20, 30, and 40 Merkins
Second Round 10, 20, 30, and 40 4-count Mountain Climbers
Third Round 10, 20, 30, and 40 Monkey Humpers
Fourth Round 10, 20, 30, and 40 LBCs
Fifth Round 10, 20, 30 flutter kicks (time)
Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly
Big Boys

 

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!