F3 Knoxville

If you’re not right, you’re left

THE SCENE: 74, muggy
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

10 x Hairy Rockettes, 10 x Tempo Squats, 10 x Cherry Pickers, 10 x Tempo Merkins, 20 x SSH

THA-THANG:
Mosey to the future home of FIA, parking lot by the duck pond track.

Perform 20 squats, 20 merkins, and 20 BBS then run a lap around the pond. (3 rounds for some)

Mosey to the CMU pile and grab a coupon.

On the grass hill next to the stairs. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Run to the top of the grass hill and back down.

We completed three-five rounds of the above sequence.

Mosey back to the shovel flag.

MARY:
Imperial Walkers x 20, Flutter Kicks x 20, Freddie Mercury x 20, 10 x BBS OYO
COUNT-OFF & NAME-O-RAMA
17 HIMs for a good old fashioned Friday beatdown
CIRCLE OF TRUST/BOM:
I HATE being wrong and I’m sure most guys do, but I hate it to a fault. There are many times that I do not take a stand on a subject because I’m afraid of being wrong. Conversely, there are many more times that I do not take a stand on a subject because it is a matter of opinion and I understand that both sides may be right. I encouraged everyone to focus on matters of salvation and scripture and to take a stand when you have scripture to back you up. Also, try to avoid taking a stand in matters that are opinion and do not factor into your salvation. Lean towards the option that will point the most souls to Christ and will glorify God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting clothes for the Mend House.

HOPE: Hims Overcoming Problems Everywhere

THE SCENE: 75 and dry… at first.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers in cadence 6
10 Merkins in cadence
Arm rotations thumbs up in cadence x10
Reverse x10
10 windmills in cadence
5 burpees
Side straddle hop in cadence 20

THA-THANG:
We Indian ran to our first location.

  • Walking lunges across the parking lot.
  • 5 Burpess
  • Burnie home
  • 10 Merkins
  • 10 BBS
  • Rinse and repeat

Mosey to the grass hill in front of Rec Center

  • Bear Crawl to the top
  • Frog jumps across the spaces marked with cones

Mosey to the coupon pile

  • 25 curls EVERYONE
  • Team up with a battle buddy complete 100 thrusters collectively while your partner runs the stairs
  • Plank with variations

Mosey back to the flag w/ Cheatsheet leading us in our F3 chant!

MARY:
20 Freddy Mercuries and 20 Flutter kicks both in cadence.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
Lord, I put my life in your hand. I trust in you, my God. – PSALM 25:1-2
MOLESKIN:
What is the power of hope?
Hope is the belief that circumstances will get better. It’s not a wish for things to get better— it’s the actual belief, the knowledge that things will get better, no matter how big or small.
Let’s be the change we want: in our families, our communities, our country, and in our world. Let’s put the focus on God and trust that he will continue to guide us.
ANNOUNCEMENTS:
Spotter and Gump’s mother has completed her Chemo Treatment!
https://f3knoxville.com/category/announcements/

The Valley of Death

✔ THE SCENE:  75 degrees but a boat load of humidity.

✔ F3 WELCOME & DISCLAIMER + covid & cell phone

✔ WARM-O-RAMA:

  • 10 SSH
  • 10 Parker Climbers
  • 10 Cherry Pickers
  • 5 Burpees
  • 10 Imperial Squat Walkers

The Thang: The Valley of Death

Mosey to CMU pile – get a CMU.

A 40 minute AMRAP of

  • On the high side of one hill do 10 Blockees (Burpee + Thruster)
    1. Run down hill to valley
    2. lunge to middle of valley
    3. Do exercise marked on cone
    4. lunge to base of apposing hill
    5. Run up hill
  • On the High side of other hill do 10 Burpees

The hills are facing each other in a 90 degree angle, the line of cones bisects the angle at a 45 degrees on the valley floor. We progress through the next cone when you complete a round. So the lunging distance becomes larger as you progress.

The cones are marked with:

  • 25 Squat Jumps
  • 25 Big boys
  • 25 LBCs
  • 25 4ct Flutter Kicks
  • 25 4ct Hello Dolly’s
  • 25 Gas Pumps
  • 25 4ct parker climbers

Put back CMUs.

MARY:  (Sprint to pickup all cones – He with the most cones wins)

CIRCLE OF TRUST/BOM:

Psalm 23: The Lord is my shepherd; I shall not want.
    He makes me lie down in green pastures.
He leads me beside still waters.[a]
    He restores my soul.
He leads me in paths of righteousness[b]
    for his name’s sake.

Even though I walk through the valley of the shadow of death,[c]
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
Surely[d] goodness and mercy[e] shall follow me
    all the days of my life,
and I shall dwell[f] in the house of the Lord
    forever

This world and perhaps you, might be going through the valley of the shadow of doubt. But I love Ps 23, it never seems to get old.  Most people only remember the “valley of death” part, but it’s primarily marked and filled with blessings:  Still waters, green pastures, no fear, restored soul, banquet, anointing, overflowing cup, goodness, comfort, mercy, and being in the house of the Lord forever.  Rejoice in the valley Gentlemen – for HE is with us through and through – now and until the end — and even beyond “the end”.

ANNOUNCEMENTS: https://f3knoxville.com/category/announcements/
Slack signup: https://f3knoxville.slack.com/

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

THE MINISTRY OF THE Q (Q-101_JUCO_7/10/20)

THE SCENE: Humid

F3 WELCOME & DISCLAIMER  ✔👌 – With some additional mumble-chatter:  

PURPOSE of Q-101: Designed to teach how to lead a proper workout and the structure of an F3 workout.The First F of “F3” is fitness. It’s the workout we suffer through together in the Gloom. Traditionally, this is a boot camp style workout but it doesn’t have to be.

A few points made:

1) No perfect F3 Workout. Everyone’s design for a workout will be different and that is a great thing. It fosters muscle confusion and breaks the monotony.

2) It’s not about you. It’s about the PAX. Everything you do should be focused on the group.

3) Actually Plan the Workout: Type it out, bring it with you, run it by a member who has experience.

4) Know your limitations – if you can’t do it, don’t Q it

5) Better to have too much, than not enough

6) Always keep time (wear a watch) and be respectful of others’ time

7) Never leave a man behind – (string of pearls) We start together, we finish together. It’s how we make people feel included and how we keep them coming back.

Every workout will be different and that’s what we want. We become stronger through each other’s differences. Variety is key. Pay attention to the PAX and break monotony if you have to.

STRUCTURE OF A WORKOUT:

First, as the Q, always show up early make adjustments for conditions, etc. Set the tone (command voice!), welcome the PAX, especially FNGs. Call out 1 minute warning – establishes command, sets the tone. WELCOME people – does two things: 1) acknowledges they exist and 2) that they have value to the group.

*Make sure the FLAG is there (this is very important at JUCO and not something we are willing to compromise)

WARM-O-RAMA:
Q demonstrated and went over how to call an exercise the F3 way: Call the exercise, Ready Position…Move…In Cadence…..Exercise commands.  All In Cadence:

SSH x 25

Imperial Walkers x 20

Tempo Squats x 15

8 CT Body Builders x 10

THA-THANG:
Mosey to newer North Parking Lot, stopping for some Partner Sets: Merkins x100 and Squats x100

Mosey to coupon pile.  Two Rounds of Partner carry/Burpees – P1 carried coupon up and around the concrete wall while P2 did Burpees.  When P1 returns, switch, rinse and repeat.

Mosey to large triangle shaped median for Bearmuda Triangle – Bear Crawl to corner 1, 3 Burpees.  Bear Crawl to corner 2, 6 Burpees.  Bear Crawl to corner 3, 9 Burpees.

Mosey back to Shovel Flag.

MARY:
Dealer’s Choice – Went around the circle having PAX practice calling exercises the proper way while being gently critiqued.

COUNT-OFF & NAME-O-RAMA
12 Strong, including Cougar from F3 Johnson City

CIRCLE OF TRUST/BOM:

When you think of the term “ministry” what comes to mind? Many of us associate that term with pastors, preachers, priests or other “official” religious leaders in the church. Christians seem to think that is who does “real ministry.”

But the Apostle Paul states otherwise. In fact he indicates that the church’s teaching ministry is, at least in part, preparatory. It merely EQUIPS members to carry out ministry – ministry that is every bit as real as the ministry of preaching.

Perhaps we lionize the ministry of church leaders because we tend to think that our everyday works that we carry out seem so small and unnoticed. So what does the church’s teaching ministry prepare us to do? It EQUIPS us to:

1) Put away slander and speak truth (Ephesians 4)

2) Work hard at our jobs (Ephesians 4 and 6)

3) Put to death stinginess and share what we have with others (Ephesians 4)

4) Refrain from dirty jokes and profanity (Ephesians 4 and 5)

5) Be kind and forgive one another (Ephesians 4)

6) Avoid being deceived by false doctrine (Ephesians 5)

7) Love our wives (Ephesians 5)

8) Raise our children in a way that honors the Lord (Ephesians 6)

9) Treat employees and co-workers equitably and justly (Ephesians 6)

So what does “real ministry” look like for Paul? It looks like two men putting aside rivalry and comparison to love and serve one another. It looks like a young man refusing to tell a dirty joke for a cheap laugh and instead choosing words that build up. It looks like cheerfully punching numbers into a spreadsheet from 9 to 5 as an act of devotion to Jesus. It looks like sharing the gospel with an unbelieving neighbor or sending an email to a discouraged brother. It looks like a man laboring to help his wife overcome depression and thrive spiritually. It looks like inviting a friend to F3 or even better, serving the men out here by signing up to Q a workout. None of these actions, of course, looks glamorous, and some may even go unnoticed in the world. But for Paul, these things are “REAL MINISTRY.”

MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP Off The Chain, Collections for Mend House