F3 Knoxville

Tag: Archie

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

lots of leg, thigh, and breast meat…

THE SCENE: 32°F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Ankle Biters x10 (IC)
• Imperial Walkers x20 (IC)
• Peter Parkers x10 (IC)
• SSH x10 (IC)

THA-THANG:
• Escalation
Two minutes each drill, 1 round (30 sec break between drills, 2 rounds)
Learn about what the other guys at your station are thankful for. Share after the first round.
Drill    Shuttle Exercise       Exercise On Spot
○ 1          Sprint                    Merkins
○ 2         Lunges                     BBS
○ 3       Bear Crawl                Burpees
○ 4          Sprint              Carolina Dry Docks
○ 5       Broad Jump                Squats
○ 6        Crab Walk                Burpees
MARY:
None- ran out of time
COUNT-OFF & NAME-O-RAMA
8- Snitch, Umbro, Neutron, Music City, Hawk, Gibbler, Slide Rule, Archie (QIC)
CIRCLE OF TRUST/BOM:

My take away from GrowRuck:
Knowing how to follow is just as important as knowing how to lead. It’s all about balance and knowing what role you are in. Be humble.

“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.”
‭‭Philippians‬ ‭2:1-8‬ ‭ESV

MOLESKIN:
The Tuesday Thursday Asylum regulars are a solid group. I look forward to getting to know these guys better going forward.

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

Lighting the Fire

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner.  All men go to one end of parking lot.  There will be a set of bricks for each team on that side of the parking lot.  While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks.  He does the first exercise while his partner sprints, does his first listed exercise, and sprints back.  Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

  1. Curls, right hand then left, repeating until the partner returns
  2. Overhead presses, right then left, repeating until partner returns
  3. Lifts from side, right then left, repeating until partner returns
  4. Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

  1. 10 Burpees
  2. 10 Mountain Climbers (4 count)
  3. 20 Star Jumps
  4. 20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg.  Cones designate stations along the way.  There are eight stations:

  1. Located at first set of stairs to left of road.  Go down and up stairs three times.
  2. Located at second set of stairs to left of road.  Go down and up stairs three times.
  3. Located shortly after stop sign on southeastern corner of roadway circle.  Do 15 Hello Dollies, 4 count.
  4. Located at Boulder Pile by Admin Bldg parking lot.  With Cinder Block Weight Boulder do:  15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
  5. Located by cone just past admin parking lot on west side of Admin Bldg.  Do Bear Crawl to next cone.
  6. Located about 25 yards from Cone 5.  Do Hop to next Cone
  7. Located about 25 yards from Cone 6.  Do 15 Box Cutters, 4 count
  8. Located at stop sign on northeast corner of roadway circle.  Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.” 

At benches each man will do 25’s with a combination of bench jumps and decline merkens.  We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table.  20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended.  Two FNG’s:  Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle.  We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves.  Men need that challenge.  You see it in little boys.  My own son’s favorite Bible story was that of David and Goliath.  We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love.  We may get that from women such as our wives or girlfriends but we also need it from men.  We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers.  We also need that loving comfort from God.  The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”.  God is our Father but he is also our Daddy.  We can go to him when we are wounded and weak.  He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!