F3 Knoxville

Tag: Breadstixx

October Juco metric

AO: juco
Q: Guardrail
PAX: Breadstixx, Wanderer, Wheelchair (Jonathan Perelman), Sweeper (Daniel Wilkins), Booster, Stye (Hal Phillips)
FNGs: None
COUNT: 7

WARMUP: ssh, Thai chin warrior, tempo squats, tempo merkins
THE THANG: Part 1:  RUN
10 minute timer
Run from Line 1 to Line 2 (~10 yards) and back to Line 1

Run from Line 1 to Line 3 (~20 yards) and back to Line 1 

Run from Line 1 to Line 4 (~30 yards) and back to Line 1

That is 1 rep

Rinse and repeat as many times as you can in the 10 minutes.

1 minute rest

Part 2:  AMRAP

3×2 minutes timer

Count the total number of reps (cumulative, not individual)
2 minutes AMRAP SSH2 minutes AMRAP High Knees (count 1 leg)2
minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS repeat
MARY: no time
ANNOUNCEMENTS: brolympics Saturday! sign up to Q in November!
COT: see #running where Trash panda brought a solid word.

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

MARY:
No time…
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:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
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:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

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

Be a Kingdom Man!

THE SCENE: 48 and probably too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins (IC) X 10
  • 1 minute any stretch you need
  • Mosey to Sophomore Hill

THA-THANG:

Doras at Sophomore Hill

  • 25 Burpees
  • 50 Big Boy Situps
  • 75 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • 250 Flutter Kicks

Coupon Work –

  • 20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run to the parking lot
  • Rinse, Repeat

MARY:  LBCs X 25
COUNT-OFF & NAME-O-RAMA   16 men trying to get better

CIRCLE OF TRUST/BOM:

I saw Dr. Tony Evans at the 865 Mens Conference last weekend.  Dr. Evans was amazing.  He preached 2 separate 45-minute sermons without looking at his notes.

He brought the heat, challenged each of the 1,900 men there, and prayed for us to be the men we need to be and God called us to be.  He shared that NFL officials have a book of rules to follow…sometimes they do, sometimes they don’t.  Men of God do too…the Bible…sometimes we follow it and sometimes we don’t.

Tony encouraged us to be Kingdom Men, Kingdom Husbands and Kingdom Fathers.

Dr. Evans shared about his rough childhood in a non-Christian home.  His parents weren’t believers.  Two strangers poured into Tony’s Dad and led him to Jesus.  Things were still bad at home but his Dad had changed and loved and supported his wife, Tony’s mother even more than ever.  Why?  Because he was a changed man.

One night, Tony’s Mom came downstairs crying and told her husband that the more she hates him and fights with him, the more he loves and supports her.  She wasn’t sure what being a Christian was but she wanted to learn about it.  From that point on, his family worshipped and studied and loved the Lord.  This included all of his siblings who were baptized.

After college, Tony started a church with 10 people in the living room of his house.  He was the first African-American to earn a doctorate at the Dallas Seminary.  His church in South Dallas now has 10,000+ thousand members.  Tony’s preaching now spans the world, with his broadcasts airing on over 1,400 radio outlets and in over 130 countries, reaching millions each week.  All of his 4 children are in the ministry.

He has been the chaplain for both the Dallas Cowboys and the Dallas Mavericks.  Tony has written more than 100+ books, is on YouTube, has his own websites, etc.

Tony and his family are everywhere sharing about God’s love.  Why did he share all of these accomplishments?  It wasn’t to brag, it was to challenge those of us there to be like the 2 strangers who poured into Tony’s Dad and brought him to the cross.  Their work led to a transformation of his family which led to the transformation of thousands if not hundreds of thousands who deepened their relationship with Christ because of those 2 men who made a family go from non-believers to disciples.

MOLESKIN:

They plan to make this 865 Men’s Conference at least an annual event; F3 should be involved

ANNOUNCEMENTS:
VQ week next week