F3 Knoxville

Tag: Dart Gun

Endurance Produces Character

THE SCENE: 40 and maybe a little too nice to be called the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Coupon Work

  • Squats, Overhead Press, Tricep Extension, Curls & Bentover Rows X 15
  • Run the stairs
  • 5 pullups & 15 Big Boy Situps
  • Run down the stairs
  • Rinse & Repeat
  • Wall Squats X 1 minute
  • Mosey to the Courtyard

Bagwell Building

  • 20 Dips, 20 Step Ups/Box Jumps, 20 American Hammers then Run the courtyard
  • Rinse & Repeat
  • Mosey to the flag

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:

We’re 33 days into Lent.  How’s it been going since Ash Wednesday? Less than 2 weeks to Easter Sunday!

The last month has been filled with lots of joy but lots of sickness, surgeries and heartaches.  That’s life, right?  We weren’t promised perfect lives on this Earth. I just have to laugh when my 2nd cancer diagnosis in 3 months and the surgery is effective but a stitch doesn’t desolve and I get an infection that further keeps me away from exercise and reaching some goals I’ve set for Lent.

Of course, lots of people give up things during Lent and while I did, I also added some things to my life to try to help me focus on important things in my life…my health, my family and my God.

It’s never too late to stop something that might take you away from Jesus or add things to your life that brings you closer to Him.

Things I am Giving up and a progress report

  • Alcohol during the week – pretty successful (March Madness, birthday, etc. but MUCH better than before)
  • Twitter – not on
  • YouTube – not on
  • Sudoku – not playing

Things I am Adding To My Life and progress report

  • Praying on my knees – most days
  • Daily exercise (walk or jog) – ugh…nope
  • 100 merkins, 100 squats, 3 minutes of planks – ugh…nope…did great for nearly a week until my surgery
  • Declutter house – yes…feel much better…given tons to KARM
  • Intentional time with my daughter and wife – yes…Bible study together

I (and YOU) have nearly 2 weeks to focus on our relationships to God before Easter.  Let’s all be persistant and show endurance throughout our lives to serve Him every day of our lives!

James 1:12 ESV – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Romans 5:3-5 ESV – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Romans 12:12 ESV – Rejoice in hope, be patient in tribulation, be constant in prayer.

Proverbs 3:5-6 ESV – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
I’m healthy now so there’s no reason to not pick back up on the things I said I would add to my Lenten goals!
ANNOUNCEMENTS:
New F3 in Kingston – if you know anyone in that area, share about the workout on April 9th & 23rd

I’ll Steal Your Workout, Like I Stole Your Bike…

THE SCENE: 45 degrees with a cool breeze
F3 WELCOME & DISCLAIMER
**Stole this workout from Mr Rogers at the Bombshelter**
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Seal Claps
Cherry Pickers
Hairy Rockettes
Broken wheelbarrows w/ merkins at each space 5,4,3,2,1
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:

  • Mosey to big parking lot
  • 20 Flutter Kicks in Cadence
  • This was originally done on a football field we improvised using cones and parking spaces.
    EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
    1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
  • Mosey back to the flag

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:
“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” – Galatians 3:28 NIV

We are all God’s children. Love one another.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4/1 **Tonight** Camping at Cove Lake this weekend hiking tomorrow at 1p
May 7th CSAUP at Haw Ridge 9p-midnight – hosted by @KickFlip and The Project
July 2nd Convergence at JUCO (updates to follow)

Back to the future

THE SCENE: Clear skies and a crisp 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, tempo squats, baby arm circles, and toe merkins
THA-THANG:
Mosey to the courtyard for a merkin count down: incline, decline, and dips with laps in between.  Jog to the coupon pile for another countdown: bottom of hill (curls for the girls, triceps, and overhead presses) top: (Big boys, LBC and pull ups)

Mosey back for some mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending” C.S. Lewis

We all have moments or things in our lives that we would probably do different.  We can’t change the past but we can try to improve the future.  A father’s love for his kids is like a view of God’s love for us.  We should be patient and kind and forgiving when they mess up.  God is always here for us no matter our past.  Be there for your kids no matter the mistakes they make.
MOLESKIN:
Romans ch 12 v 1
ANNOUNCEMENTS:
Forgot to ask…oops

Bringing Habits HOME

THE SCENE: 39 and clear. Perfect weather for a VQ

F3 WELCOME & DISCLAIMER: Completed

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Dive Bombers x5 (IC)
  • Squats x15 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball shamelessly stolen from Blindside and Choir Boy…sounded like fun and thought we should give it a try! Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs

MARY:
PAX took turns calling out exercises until time

  • Spotter – imperial walkers
  • Doubtfire – gas pumpers
  • Erector – heels to heaven
  • Kickflip – squeaky dollies
  • Room Service – pickle pointers
  • Data – supermans

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
From “Habits of the Household” by Justin Earley

Habits are kinds of liturgies. They are little routines of worship, and worship changes what we love. Habits of the household are not just actions that form our families’ routines, they are liturgies that form our families’ hearts. This is why we should choose then so carefully.

Think of it like this: when it comes to spiritual formation, our households are not simply products of what we teach and say. They are much more products of what we practice and do. And usually there is a significant gap between the two.

My challenge to you this morning is to think through some existing habits in your household that you could change or new ones you could implement.

For me, one habit I’ve started to do at night is give my son a bedtime blessing. Another one we’ve changed is that we put away all screens in our house on Sundays.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Check out the new F3 Knoxville Podcast that Blindside is putting out.

Happy Trail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am honored to be your Q this morning
  • A few things before we begin:
    • Contrary to popular belief I am not a professional
    • You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
    • If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

  • Cherry-Picker: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Windmill: 10×4
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Mountain Climbers: 10×4
  • SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

  • 5 levels of parking lot (separated by the median)
  • 5 reps of an exercise for each level, all on a 4 count
  • Choose your way up the levels
    • Bear crawl from level to level
    • 10 man-makers and run the outside
  • When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
    • 1, 1 + 2, 1 + 2 + 3, etc
  • Level 1: Merkins (5×4)
  • Level 2: Squats (10×4)
  • Level 3: Flutter Kicks (15×4)
  • Level 4: Cherry Pickers (arms) (20×4)
  • Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

  • 25 LBCs (4 count)
    • Run the trail to the exit point
  • 25 Flutter Kicks (4 count)
    • Run the trail to the entrance point)
  • 25 reverse BBS (4 count)
    • Run the trail to the exit point
  • 25 Hello Dolly’s (4 count)
    • Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

  • 4 Corners of Stretching (Lung to each corner)
    • C1: Cherry Picker (10)
    • C2: Lunges (10)
    • C3: Cobra (10)
    • C4: Butterflies (30 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”