F3 Knoxville

Tag: Dart Gun

Give 100% to God every hour or every day!

THE SCENE: 40 degrees and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 15
  • Cherry Pickers (IC) 4 CT X 5
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 Merkins & 15 BBS on the way

THA-THANG:

CMU & Around We Go

5 Exercises X 15 reps & then run the parking lot (rinse & repeat)

  • CMU Squats
  • CMU Overhead Press
  • CMU Tricep Extensions
  • CMU Curls
  • CMU Bentover Rows

3 Exercises X 30 (rinse & repeat)

  • CMU Pullovers
  • CMU American Hammers
  • CMU Bench Press
  • Curls on the walk to put up the coupons
  • Mosey to the Flag

MARY:

  • Flutterkicks X 20
  • LBCs X 25
  • Hello Dollies X 25
  • BBS X 15

COUNT-OFF & NAME-O-RAMA – 18 men between Rush and the Bootcamp

CIRCLE OF TRUST/BOM:

Acts 1:8 – “But ye shall receive power, after that the Holy Ghost is come upon you: and ye shall be witnesses unto me both in Jerusalem, and in all Judaea, and in Samaria, and unto the uttermost part of the earth.”

Matthew 28:19 – “Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”

John 20:21 – “Jesus said to them again, “Peace be with you. As the Father has sent me, even so I am sending you.”

2 Corinthians 5:20 – “Therefore, we are ambassadors for Christ, God making his appeal through us.”

Throughout the Bible, we are called to share the good news to the ends of the Earth.  I haven’t done that.  Sure, I’ve given my life to Christ, I’m a believer, I’ve chosen to serve in non-profits, I’ve attended church forever, I volunteer and I’ve even invited people to church but I now realize I haven’t done enough.  If I died today, I’d consider myself a failure in evangelizing to non-believers or those that aren’t on fire for God.  We all know lots of people that say they’re Christian and not bad people but they’re not on fire for God.

I can do more.  I have to do more if I’m going to follow the word to be a witness and make disciples.

I just finished a study series about evangelism and the speaker shared some advice…he said,

  • You’re not going to your kid’s ballgame…you’re going to share the good news and when you’re there, watch the ballgame
  • You’re not going to the grocery store…you’re going to disciple to others and when you’re doing that, go ahead and get groceries

The presenter also encouraged us to make lists of concentric circles of people that we need to intentionally visit with to learn more about their faith journey.  For example, one circle should be our family, another our friends, another our coworkers.  He challenged us…ME…to be intentional and seek opportunities to share.

Think about that…if 100% of what you did was for Christ how would that change your life or your actions or laying on the horn when someone cuts you off or won’t go.  This is pretty deep and I’ve doing a lot of soul-searching and I’m proud of how I live and serve most of the time but I’m not “all in” all of the time…I’m not actively seeking out non-believers or fair-weather Christians like I need to be.

So, I’m 50 years old and a little pissed off at myself for not listening to what I’ve heard through the years.  I’m a bit ticked off that I didn’t hear someone at 25 or 35 tell me to get my head out of my “you know what” and start living an abundant life by proudly sharing my faith with other.  I’m challenging you to not be like me and to start spreading the good news today and don’t wait until you’re an old man like me.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Trunk or Treat this Saturday in parking lot across from JUCO
  • Coats for the Cold – bring them in every workout

Rainy Daze

THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:

  • Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Soccer drills between 2 spaces:
    High knees
    Butt kicks
    Walking lunges
    Side lunge hops
    Karaokes
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Mosey to the coupon pile w/ the person in back weaving his way to the front.

    Pit stop 🛑 at coupon pile

  • 25 flutter kicks in cadence
  • 10 Merkins
  • 15 thrusters
    Run stairs
    5 pull ups
  • 25 curls
    Run stairs
    5 pull ups
  • 25 triceps
    Run stairs
    5 pull ups
  • 25 scissor kicks in cadence
  • 10 Merkins
  • Mosy back to the flag

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.

This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.

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

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

They Will Know We Are Christians By Our Love!

THE SCENE: 55 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 BBS on the way

THA-THANG:

Partner AMRAP / Partner runs up for Pull-Ups

  • CMU Thrusters
  • CMU Bentover Rows
  • CMU Overhead Press
  • CMU Curls
  • CMU Tricep Extensions
  • CMU Pullovers
  • CMU Bench Press
  • CMU Squats
  • Wall Squats – 1 minute
  • 50 Toe Merkins (Calf Raises)
  • Mosey to the Flag

MARY:

  • Row Row Row Your Boat
  • Bus Driver
  • Flutterkicks X 20
  • LBCs X 50

COUNT-OFF & NAME-O-RAMA

10 including 1 FNG – Welcome 3rd Base

CIRCLE OF TRUST/BOM:

F3 is a national network including 2,917 free, peer-led workouts for men in 210 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.

F3 Five Core Principles

  • Free of Charge – Never a charge to workout, ever.
    Open to all Men -No matter the man, you are welcome here.
  • Held Outdoors – Rain or Shine, Heat or Chill, we are out there.
  • Peer Led -Rotating fashion of men leading each other.
  • Ends with COT -Always ends with a Circle of Trust

I was in Baltimore, Maryland a week or so ago at the nation conference on homelessness. It was an awesome experience with a thousand or so believers there praying for the hundreds of thousands of men, women and children who are homeless around our country.

Chicken Coup from Charlotte led a F3 workout every day of the conference.  We had other F3 men from around the country and lots of people new to F3 including some ladies.

Chicken Coup works out every day with Dredd and Dark Helmet who started F3.  They workout with other men who are Christian, muslim, Sikhs, jews, etc.  Black, white, tall, short, straight and gay.  ALL men are welcome to F3.

At their AO at F3 in Charlotte, they don’t pray to Jesus, they pray to God so to respect all of the men who show up, sweat, and workout with them.

Who am I to judge?  I’m a sinner.  An issue I have with lots of people in this day and age is we seem to hate anyone who believes or acts differently than us.  Maybe our churches would thrive if we were a little less judgmental so folks who are confused, have questions, or just want to learn about Christ would actually show up instead of us saying they’re going to hell if they don’t believe just like us.

I don’t have all of the answers.  Only my Lord and savior, Jesus Christ, has those answers and we won’t know most of those answers until we die and go to Heaven.  In the meantime, I’m going to love everyone…white, black, Hispanic, mixed and Asian…tall, short, rich, poor, gay, bi or straight, addicted, alcoholic, adulterer, etc. the same…or at least I will try to.  I’m a sinner and far from perfect so I’ll be dang if I judge or condemn others for their faults and sins.  Instead, I will love them and pray from them…and I pray they will know we are Christians by our love!

ANNOUNCEMENTS:

  • Sign up to Q/Co-Q
  • Hardship Hill is this weekend (help set up Friday afternoon)

JUCO IPC Wk 3

THE SCENE: 58*
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
Abe Vigoda x 10, Cherry Picker x 6, Tempo Merkin x 3
THA-THANG:

IPC Week 3

MARY:
None

COUNT-OFF & NAME-O-RAMA
10 men for a truckload of fun.
CIRCLE OF TRUST/BOM:
1 Peter 1: 13-19

Don’t put off doing good works. If you know what the right action is, do it without delay. There’s no good reason to put off doing good.

MOLESKIN:
IPC is fun…

ANNOUNCEMENTS:
Hardship Hill work day this Sunday from 2-5pm. Location: Fort Southwest Point, Loudon