F3 Knoxville

Where Do You Want to Go

THE SCENE: 33 degrees F, 97% humidity, overcast skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, Little Baby Arm Circles, Overhead/Forward Hand Claps

Run to Dalton Street and then down to the base of Waxjob Hill for a set of 7’s.  Started with one BBS at the base and 6 Burpees at the top.  Each time was Bear Crawl up and Mosey down.
THA-THANG:

Three stations using CMU’s

Station 1 (Touch It)

  • Incline Merkins – x17
  • Toe touches – x17/foot
  • Decline Merkins – x17
  • Dips – x17
  • Crossover Planks – x17
  • Bobby Hurleys – x17
  • Shoulder Taps – x17

Run length of the Grinder and return to Station 1.  Bear Crawl with CMU to Station 2.

Station 2 (Lift It)

  • Bent Rows – x12
  • CMU Swings – x12
  • Squat to OH Press – x12
  • Dead Lifts – x12/arm
  • Triceps Extension – x12
  • Curls – x12
  • Goblet Squat – x12

Run length of Grinder and return to Station 2.  Overhead carry CMU to Station 3.

Station 3 (Throw It)

  • Two hand CMU push throws toward West direction.  Throw six times.  Retrieve and OH carry back to Station 1 then run length of the Grinder.

Return to Station 1 and repeat stations 1 through 3.

MARY:
Flutter kicks, box cutters, LBC’s, ABC’s (capital letters), LBC’s
COUNT-OFF & NAME-O-RAMA
Total of 18.  No FNG’s.
CIRCLE OF TRUST/BOM:
I try to read two books a year.  I just made it under the wire in 2018 when I finished “Everybody Always” by Bob Goff on December 30th.  In the book Bob mentions that he recognized each of his 4 children’s 10th birthday in a special way.  His question to them was, “where do you want to go?”  His 4th child is an adopted boy from Uganda who had been mutilated by a witch doctor in that country.  His genitals had been cut off when he was 8 years old and left to die.  Charlie at age 10 wanted to climb Mt. Kilimanjaro.  After a few days they made it to 16,400 feet when Charlie decided he could not go any further.  At that point Bob holds a ceremony and gives Charlie medals for his efforts.  Medals for bravery, for effort, for strength.  He proclaimed him a Mountain Climber.  Bob Goff finishes Chapter 23 with this encouragement:

The most important part of our ceremony wasn’t what I said or all the medals.  It was what I didn’t say.  You see, I didn’t tell Charlie how far he had to go.  I said, “Charlie, look how far you’ve come.”  People who are becoming love celebrate how far the people around them have come.  They’re constantly asking the question, “Where do you want to go?”  Then they help the people around them get there.

Go do that with the people you love, including your enemies.  Don’t talk to them about their failures and the dark places they’ve been.  Talk to them about who they’re becoming and the bright hope that is their future.  Speak truthful and wise words over them.  Bring a few medals too.  As you put the last one on their chest, look them in the eye and tell them, “Look how far you’ve come.”  Knowing that the journey you and I are on never really ends, we can ask the people we love one of the most important questions ever conceived.

“Where do you want to go?”

I personally want to add that I see a lot of this going around with the Bomb Shelter HIM’s.  Sometimes we even intuitively know where our partners in the gloom are going.  We are there for them and we help them get there.

MOLESKIN:
Continued to lift Derrick up in prayer as he endures a long recovery from an auto accident  We added Tony for surgery recovery and also Rainman from F3 Knoxville.
ANNOUNCEMENTS:
Partnership construction with Blount County Habitat for Humanity has been cancelled for this Saturday.  A reschedule for late February is anticipated.

777’s 🎰

THE SCENE: Mid 40s, damp but not raining the whole time.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

.Jog across and back
Side to side merkins x 10
Jog across and back
Side plank merkins x 10
Jog across and back
Diamond merkins x 10
THA-THANG:
3 rounds of 7’s on Crumpet
1. Side to side merkins 2-count/American hammers 4-count
2. Side plank merkins 2-count/Big boys
3. Diamond merkins/Scissors 2-count
Bears and blocks suicides
Bear crawl and place CMU at first turn, leave it and run back. Do 1 round, single count of the following exercises when back at bottom of suicide.
1. Side to side merkins/American hammers x 10
2. Side plank merkins/BBS x 10
3. Diamond merkins/scissors x 10
Keep advancing the CMU out to next turn. Bears and blocks back to the end.
MARY:
American hammer 4-count x 15
Big boys 4-count x 10
Scissors 4-count x 15
COUNT-OFF & NAME-O-RAMA
5 men conquered the fartsack on a rainy morning!
CIRCLE OF TRUST/BOM:
Talked about not only working hard after a holiday of eating big but always pushing yourself out in the gloom. Always striving for 1 more rep. Always pushing to keep up with your battle buddy up the hill. Continually push to continually improve.
MOLESKIN:
ANNOUNCEMENTS:

Drifter’s Bday Party

THE SCENE: A brisk 32° morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Soccer warm-up!

Jog across the parking lot, high knees, lunges, butt kicks, open/close the gate, high kicks, 75%, 100%

THA-THANG:
Arm pong

  • 6cups per team
  • 10 upright rows to throw
  • 5 body builders if you make it
  • Clear all the cups
  • Teams throw at the same time
  • People on deck hold Al Gore

Drifter’s steal the CMU

  • Three lanes: 4ct Mtn Climbers, HR Mercins, Gob Squats
  • 10x to move CMU from other team’s base to the middle, 10x to move CMU from middle to your teamst base
  • Teams go at the same time

Took a break lap to reset the CMU game

Mini sea biscuit

  • 15 Big boys
  • 10 tricep dips
  • 5 pull ups

Run lap
MARY:

ABCs with legs together, alternating arm/leg lifts while on stomach, bear crawl

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:
Playing team sports can get us really competitive and make us feel like we need to beat the other team down. But out here the harder we work the more the other team benefits themselves by keeping up and working hard.

This should be the same in the rest of life. “For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Says Paul in Ephesians 6:12 ESV. So whether it’s an apposing political party, or someone at work who seems to have it out for us, or a crazy family member, we need to fight for their benefit. The harder we work at making ourselves better, the more people around us will benefit.

We are all one body and need to work together to help one another

The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” On the contrary, the parts of the body that seem to be weaker are indispensable, and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty, which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.
1 Corinthians 12:21‭-‬26 ESV

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

Dirty Dozen Dropping Sweat

THE SCENE: Sunny and humid, temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Windmills, 5 Burpees, 10 Cherry Pickers, Michael Phelps, Little of This and Little of That
THA-THANG:
Mosey to the driveway that heads to the northern wall of the admin bldg.  There will be bricks by a large tree near he drive way.  We will pair up in teams of two and do Doras.  While one partner works on the following exercises, the other partner will run with a set of bricks to the curb, do ten mini man makers, then run back and exchange the bricks with his partner who will do the same.  Here are the exercises each team will do:

  • 100 Big Boy Sit-ups
  • 100 Merkins
  • 200 Baby Crunches

Mosey to gate at the Lyons Bend entrance.  Take perimeter trail east.  Stop once at first light.  We will do 20 American Hammers in cadence.

Mosey east on perimeter trail to cone that will be located close to a large Mimosa tree.  We will do a Route 66 going eleven lights, stopping at each one.  We will do each of the following exercises starting with the first and doing it once at first light, twice at second, etc. until we do 11 of that exercise at 11th light.  Those who get there first will sweep others back to start and we will begin the next exercise.  Here are the exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers (four count)
  • Shoulder taps (tapping each shoulder counts as one)

Mosey to Playground

We will do bench jumps.  We will do ten, then rest for 20 seconds.  We will do five sets of ten with the 20 second break.

Mosey to Pavilion.  We will do 25 Picnic Table Pull-ups.  We will then do squat by wall for one minute.

Mosey to AO.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
12 men, no FNG’s.
CIRCLE OF TRUST/BOM:

The following message is not fully from me.  Rather, it stems from a conversation with a friend of mine named Tony Kuykendall.  Tony observed that in our age of social media, whether on Facebook, Group Me, Twitter, or whatever, we wonder how many people are following our messages.  We follow other’s messages by giving them the Like signal, coloring in a heart, showing a happy face, a thumbs up, or some other sign saying we listened and took notice.  We may follow peoples’ messages on social media each day.  My friend Tony observed that the Bible is certainly a form of social media.  It has been written and distributed socially so that people may read it and follow God.  Tony wondered how many times we actually follow God’s word each day.  Certainly, God wants us to “follow’ Him.

John 8:12 “Again Jesus spoke to them, saying, ‘I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.’”

God wants us to follow Him because he knows that we need Him to live within the light.  When we follow Him, good things happen.  We move along in our lives and often miss out on the light.  We seek the light through our own means and often fail to listen to that higher power calling us.  Where is God calling you to follow?  What path does he want for you?  Where does God want to take you.  We can sense that there is something missing in our lives if we do it alone, something greater we need to fulfill us.  We get glimpses of something greater by showing up in the gloom each day to work out with our brothers in F3.   We didn’t want to listen to our crazy friends that rooked us into coming out here.  Yet, by coming we have found something special, something invigorating, something good for us.  In our busy lives we often don’t want to take the time to listen to God.  But if we do so, we find something special, something invigorating, something good for us.  It is that which we need.  So, listen, take time to focus on Him and what he is calling you to do.  Follow Him.

MOLESKIN:
Hotspur and his family needs a prayer as his mother-in-law died recently.
ANNOUNCEMENTS:
F3 Knoxville Anniversary and Olympics on November 3.  Launching of F3 in Cleveland, TN on November 10.

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.