F3 Knoxville

Tag: Booster

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

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ

Race To The Summit

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

  • Mosey to the Haslam Center
    • Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
      • Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
  • Mosey to Jucomanjaro
    •  At each line rotate through three exercises
      • 30 Mountain Climbers, 15 BBS, 5 Burpees
  • Mosey to the Flag
    • Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us.