F3 Knoxville

Tag: Booster

JUCOmanjaro through the woods…

THE SCENE: Pretty chilly at 31 degrees, but otherwise clear.
F3 WELCOME & DISCLAIMER: executed
WARM-O-RAMA:

SSH
Merkins
Tempo Squat
Hairy Rockett
Burbees
Freddy Mercuries

THA-THANG:

Mosey to Guardrail
25 Dips
25 Dirkens
Mosey to JUCOmanjario
– Ladder Run Up the Mt, stopping at each marker doing the following
10 Burpees
20 Squats
30 Merkins
40 Freddie Mercuries (2-count)
50 Flutter Kicks (2-count) — Rabbits back to the 6
40 Freddie Mercuries (2-count)
30 Merkins
20 Squats
10 Burpees (Rabbits back to the 6)
– Through the Woods to the Water Tower
Mosey Back to the AO
– Every 4 minutes, alternate between 10 Burpees & 30 Squats, along with some Monkey Humpers on Hardin Valley Road

MARY:No time

CIRCLE OF TRUST/BOM:

The Wonder of Christmas
Luke 2:7And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.
Do we really take time to think about how incredible this is?  How incredible – the God of the Universe coming down in the form of a baby to reconcile humanity with Himself
This same God-child causes us to fight for our marriages
This same God-child causes us to raise our children differently from the world’s standards
This same God-man walked in our shoes so he can intercede with the Father with first-hand knowledge
This same God-man causes us to fight fleshly desires because we know our bodies are a temple of the Godhead
This does not happen (consistently) because we desire to be good, because in our own power we fail…this is because God came to us in the form of a Baby

Playing Cards in the Rain

THE SCENE: Upper 50s with a constant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x10

Harry Rockets IC x10

Tennessee Rocking Chair (also known out west as the Back Woods Poopin Man)….we’ll stick with the TN version, IC x10

SSH IC x 20

Burpees with a plank jack at the bottom, 5 OYO

THA-THANG:
Anniversary Q, the Deck…of…Pain (thanks to Trolley).  Rotate picking a location and exercise from the deck, with a 75% mosey between locations.

Rec Center – 10 Pull-ups, Al Gore for the six

Performing Arts – Burpee Broad Jump to stop sign, repeat for the six

ERC – Crawl bear up the steps with a mosey down the ramp x 3, plank for the six

Maint. Center – 50 CMU curls, wall site for the six with an extra 25 count

Bagwell center brick wall – Derkins x30, step ups for the six

Pond/Lake – 30 lunges, LBC for the six

Center quad brick wall – Dips x 30, then repeat another 30 half with each leg up – squat jacks for the six

Information center – 30 pickle pounders

Mosey back to flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Investing in others.  Building legacy. Advancing his kingdom – three part series

Part 1 (kick flip on mon): be grateful for those who have invested in your life.  Show gratitude.  Be humble enough to realize that many people paved your road.

Part 2 (commission on wed): Be a man who is investing in others.  Give of your time and experience.  Look for ways to lead by example. Counsel those who need counseling and share.

Part 3 (me): how to be a good mentor.  Characteristics of a good mentor are:  Listener, speaking truth, encourager, knowledgeable, and nonjudgemental.

Do you live in a way that can be considered an example to others?

“Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye?”

‭‭Matthew‬ ‭7:3‬ ‭ESV‬‬

We’re all sinners and truly fall short of the glory of God but that doesn’t mean we should sit on the sidelines. We should constantly be seeking knowledge and relationships that we can learn from or teach in.

Mentors should still seek out other mentors. Some of the best mentorship’s are the ones that aren’t prescribed in any formal manner.

Think about how Jesus mentored the 12 disciples. He spent nearly all of his waking time in an effort to build them up

Proverbs 22:6 ESV

Train up a child in the way he should go; even when he is old he will not depart from it.

Proverbs 27:17 ESV

Iron sharpens iron, and one man sharpens another.

We can all think of at one person who has been a mentor to ourselves but have you told them thank you?

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Up and down in the drizzle

THE SCENE: 37 degrees and drizzle
F3 WELCOME & DISCLAIMER:

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.


WARM-O-RAMA:

Reach for the sky — let it hang — reach for the sky — let it hang

Hip circles x6 , cherry pickers x6

Tempo Merkin x10

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

THA-THANG:
Mosey to new bldg parking lot, flutter kicks x30, superman x15

Lunge and twist, toy soldier, tempo Merkin x10

Elbow to instep, lbc x30, alternating supermans x15, finish parking lot elbow to instep

Indian Run with weave to coupons

Dbl coupons shrugs x30, bent over rows x30, curls x30, kettlebell swings x30, wall sit

Mosey around campus, first stop sign — hello dolly x30, superman rows x15

Mosey to electronic sign, forgot squats with coupons so dbl squats x60

Mosey to last stop prior to flag, box cutters x30, supermans x15

MARY:
Jailbreak, American hammers x30, alternating supermans x15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the sower of the seed is in the Bible 3 times and extremely consistent as told by 3 authors.  It’s got to be important.

Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed

Luke 8:11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

The Parable of the Weeds

Matthew 13:24 Jesus told them another parable: “The kingdom of heaven is like a man who sowed good seed in his field. 25 But while everyone was sleeping, his enemy came and sowed weeds among the wheat, and went away. 26 When the wheat sprouted and formed heads, then the weeds also appeared.

27 “The owner’s servants came to him and said, ‘Sir, didn’t you sow good seed in your field? Where then did the weeds come from?’

28 “‘An enemy did this,’ he replied.

“The servants asked him, ‘Do you want us to go and pull them up?’

29 “‘No,’ he answered, ‘because while you are pulling the weeds, you may uproot the wheat with them. 30 Let both grow together until the harvest. At that time I will tell the harvesters: First collect the weeds and tie them in bundles to be burned; then gather the wheat and bring it into my barn.’”

36 Then he left the crowd and went into the house. His disciples came to him and said, “Explain to us the parable of the weeds in the field.”

The Parable of the Weeds Explained

37 He answered, “The one who sowed the good seed is the Son of Man. 38 The field is the world, and the good seed stands for the people of the kingdom. The weeds are the people of the evil one, 39 and the enemy who sows them is the devil. The harvest is the end of the age, and the harvesters are angels.

40 “As the weeds are pulled up and burned in the fire, so it will be at the end of the age. 41 The Son of Man will send out his angels, and they will weed out of his kingdom everything that causes sin and all who do evil. 42 They will throw them into the blazing furnace, where there will be weeping and gnashing of teeth. 43 Then the righteous will shine like the sun in the kingdom of their Father. Whoever has ears, let them hear.

MOLESKIN:

Parable of the weeds to me reads that we are born into a world at war.  Do not be discouraged by others winning at life and those doing it the wrong way.  Take heart and purify your motives because if one other is saved that was destined for the fire, there will be great rejoicing in heaven.  Jesus will have the victory!
ANNOUNCEMENTS:
I remember your prayer requests and consider it an honor to pray for them all.

Just Legs…and more

THE SCENE: 60* – too warm for December
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
LBAC fwd x 20, OHC x 10, LBAC bcwrd x 15, Tennessee Rocking Chair x 10 Cherry Pickers x 7, Tempo Squats x 10

THA-THANG:
Mosey to the big parking lot and line up facing the far end:

Perform 10 merkins, 15 BBS, and 20 squats then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of sophomore hill, line up facing the hill. Perform the following sequence:

  • 10 CMU Curls
  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • Bernie to the top of Sophomore Hill and mosey back.

We completed 4 rounds of the above sequence.

Mosey to the courtyard big parking lot.

Performed 11’s with Box Jumps and Diamond Merkins.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Welcome to FNG Spring Break!
CIRCLE OF TRUST/BOM:

Why are you here?

I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc.  In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

 

MOLESKIN:
Shoutout to Booster for stepping up at the All Pro Dads event recently and pushing the community men to be better leaders. It doesn’t take F3 as a vehicle to invigorate others. Let’s strive to do it any way we can.

ANNOUNCEMENTS:
Christmas Party at Judge’s and Christmas Parade in Oak Ridge this Saturday

Don’t Aimlessly Wander – Be intentional with your time

THE SCENE: Upper 20s, trying to stay warm. As always, a bit dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets IC x 15

LBAC forward IC, after 12 reverse

Motivators down from 8 (4 step jack)

THA-THANG:
Pick your destiny, to some extent.  Each participant chooses a parking lot to visit.

First lot: Iterative, 5 burpees then mosey to the first line and perform 10 kick-throughs (2-count) and mosey back.  Repeat as you progress to the next line, three times.

Mosey to the brick wall in the courtyard.

Side to side hop as you walk yourself down the wall; it progressively gets steeper along the way.  Once complete 20x Incline and decline merkins OYO.

Mosey to the Second lot: Burpungee (Burpee, lunge and broad jump) to the light pole and back.

Mosey to the Third lot: Butt kickers to the first light pole, side shuffles for the next two sections and finish with high knees.

Mosey to the Fourth lot: Step ups (single leg) x 34.  When finished, the BOOSTER (50 calf raises).

Mosey to the Fifth lot: Iterative style again, but 10x jack squats and 20x pickle pounders for three lines.

Mosey to the Sixth lot, with a detour up the hill until the 6 arrives: Bear crawl to one end and lunge back.

Mosey back to the flag, meeting up with the rushers.

MARY:

Side hip raises IC x15 (each side)

Flutter kicks IC x 25

Hello Dolly IC x 15

Stargazers for time….time before we could start.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Something that we may not appreciate on a regular basis is that we have some definitive amount of time on earth.  10 years for example is only 87,600 hours.  How do we spend it? Do we wander around aimlessly in parking lots or do we intentionally segregate our time during the day to focus on scripture, our kids, our wife (NOT plural).  Do you constantly get distracted by youtube, facebook, your phone in general when you should be focusing on your family or a task that your putting off?  Your habits and actions are seen and remembered very clearly by your kids and we need to constantly self evaluate.  Strive to be intentional with our time and looking into the holiday season, be thankful for our families and the people in our lives.
MOLESKIN:

Prayers for folks who may be spending this thanksgiving without a family member due to covid and remember to be truly thankful for the sacrifice of Jesus and what opportunities we’ve been given.

ANNOUNCEMENTS:
None