Archie – Page 6 – F3 Knoxville

4th Annual Road Less Traveled

August 17, 2022 5K

THE SCENE: Not bad, decent breeze and 65 degrees
WARM-O-RAMA:

Warm Up Jog including High Knees and Kick Backs

SSH

Tempo Squat

Merkins

Freddy Mercury

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

30 Merkins

40 Freddy Merkins

40 Squats

Leaders will wagon wheel after every set to get back to the 6, and start each new leg together

Continue to do 1 set of each of the above until we complete the nearly 3 miles course

Mosey back to the AO

MARY:
Various types of Core exercises (Flutter Kicks, Box Cutters, etc)

CIRCLE OF TRUST/BOM:

Two are better than one, because they have a good reward for their toil. 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!
Ecclesiastes 4:9-10

Is this more than a workout for you? Are you reaching out? I hope you use this group to encourage, to seek wisdom, to strengthen, to uplift — I have seen this group become the Body of Christ

Having the right stones

August 16, 2022 Stye

THE SCENE: Clear and 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Windmills, Tempo Squats, Toe Merkins. Basically anything to avoid getting on the pavement and goose poop.
THA-THANG:
Choose your rocks wisely then a slow march around the parking lot while doing: Overhead claps, seal claps, curls, triceps, and holding T pose.

Incline, Decline Merkins, BBS run a lap x 3

Mosey over to big parking lot and Lunge to light 50 Squats, run to next 50 LBC, bear crawl to end and then reversed back with crawl bear, bernie and reverse lunges.

Mary in the poop free parking lot and jog back to flag.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watch our tongues, it can do harm or build people up. Make sure we are using them for good.
MOLESKIN:
“what did you gain by regularly praying to God?” the man replied, “Little. But, let me tell you what I lost: anger, ego, depression, insecurity and fear.”

Sometimes the answer to our prayers is not gaining but losing.
ANNOUNCEMENTS:
Iron pax is starting on Fridays in September.

The Switch Up – Leaders must serve others…

August 10, 2022 Butter Knife

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10

• Cherry Pickers (IC) 4 CT X 10

• Overhead Claps X 10 (IC)

• Baby arm circles F & B X 10 (IC) with Michael Phelps

• Tempo Squats (IC) 4 CT

• Hand Release Merkins X 10

• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps

• 25 curls

• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)

• Run the stairs & do pull-ups or hang for 25 seconds

• 25 curls

• 25 lying lat pullovers

• Run & do pull-ups or hang for 25 seconds

• Rinse & Repeat

Dice Game

• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!

No Tanks at the Gun Show

August 8, 2022 Stripped

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

Pull-ups and merkins at the bathhouse
Jack Webbs and merkins at the splash pad
7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
21s, Rows, Overhead Presses at the rockpile
Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

Speak up

August 3, 2022 Guardrail

THE SCENE: 68, expectedly humid but not oppressive
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mountain Climbers, Plank Jax, Moroccan night club, baby arm circles, dive bombers and stuff.
THA-THANG:

Gave the CMU’s by the flag a tour of campus. 2 Teams. Team 1 had to carry the cmu while the other did an exercise and then caught up. Team 1 would then do that exercise and catch up. The carry rotated through Rifle, Curl, Triceps and [farmer] carry.

The stationary exercises were:

30 Plank Jacks
30 Merkins
15 Burpees
25 Freddie Mercury
30 LBC
30 Flutter (Count 1 leg)
30 Mountain Climbers; count 1 leg
20 Core Exercise chosen by team 1: American Hammer
20 Core Exercise chosen by team 2: Shoulder Taps

We then hung out on the loading dock doing leg raises while your partner did 3 thrusters, then wall hops onto the loading dock while your partner did another 3 thrusters.
Returned the CMU home and had some time for a foot race. I was not able

MARY:
Shoulder taps, Heels to heaven, Hello Dolly and American Hammers
CIRCLE OF TRUST/BOM:
Speak up for what God is doing in your life. When we go through trials or experience blessings, we are not meant to keep these things to ourselves. God receives glory when we talk about His nearness in a trial or His joy in seeing Him at work in us and those around us.

But why don’t we?

Maybe it is embarrassment – not wanting to be seen as overly spiritual. Don’t want it to be seen as bragging. Too often we don’t have a polished, TV ready story of how God has been at work in our life. Or maybe it isn’t dramatic enough or we too private about things. Consider those things but also consider how to appropriately share what God is up to.
Find an audience: your kids, your wife, the guys out here, a friend at church
Share what God has been doing.
Luke 19 Says the stones will cry out if we don’t give God glory. “I tell you, if these [disciples] were silent, the very stones would cry out”.
1 Peter 3:15 calls us to be ready to explain the hope that resides in us.

“but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for the hope that is in you; yet do it with gentleness and respect.”

Yes that’s about witnessing, but God’s faithfulness in our life is a huge part of that hope.
MOLESKIN:
To practice this I’ll share 1 big thing and 1 “little”: God has been so good to show Himself working through my oldest daughter. She recently returned from a month in Nicaragua. It’s been so clear that God was working through her. It’s been evident in her love for the people there and the doors that God opened logistically for her to be there and spiritually to connect with students, now great friends, on deep and important truths.

Sunday, my family had a chance to hike Frozen Head between 2 storms. On the way there it was torrential downpour, but just a light rain as we started hiking. Miracle #1 is that my M allowed the hike to continue, but it cleared up, the fog was cool, the sun came out again, then it rained lightly some but the tree cover was thick enough to stay mostly dry. We had the trail to ourselves, saw tons of frogs (that I thought were snakes every time I saw them move), turtles and a full rainbow of mushrooms. The breeze kicked up where we turned around ant it actually felt comfortable. For me, and my family, it’s easy to see God at work when we are in the elements, enjoying nature and blessed with the chance to be together.

To God be the glory for the big and little things.

ANNOUNCEMENTS: Service Project Saturday 7am. See Slack for details!