F3 Knoxville

Tag: Data

February Family Workout

THE SCENE:  49 and clear.  Perfect for a Family Workout
F3 WELCOME & DISCLAIMER: 
WARM-O-RAMA: 

  • Seal claps
  • OHC
  • Grady corns
  • Cherry pickers
  • Tempo squats
  • Tempo merkins
  • Mountain climbers

3 quick games of infection tag

THA THANG:

  1. Follow the leader. Raccoon crawl, hand over hand, aussie hand over hand, box jump, etc.
  2. Dips and broad jumps. Irkins and bear crawls.
  3. Mini seabiscuit
    • 2 Burpees.
    • 4 Merkins.
    • 6 Squats.
    • Lap around the bell.
    • Repeat – All the way up to 4 laps and back down.
  4. Big Lap – 8 sit-ups at each light pole
  5. Cone races. 3 Bobby Hurleys – Zig zag run through the cones
  6. Planks and sprints. Flutter kicks and sprints.

MARY:

3 games of bear infection.

1 minute of LBCs to finish it off.

COUNT-OFF & NAME-O-RAMA

5 HIMs and 11 2.0s (including 2 FNKs)  16 total

CIRCLE OF TRUST/BOM:

Talked with the kids about love.  What is love?  What does it mean to love someone?

Showed cards with the description of love from 1 Corinthians 13 – one characteristic at a time.  Talked about each one and how we can show that – patience…kindness…trust…etc.

MOLESKIN:

Welcome T-REX and Fast Cheetah!

All the kids were AWESOME today!  They did such strong work!

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.” 1 Corinthians 13:4-7

Unfamiliar Territory

THE SCENE: Low-Mid 30s, dark, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some stretching; reach-for-the-sky and let-it-hang.

Harry Rockets IC x 10

Slow Jack Squats IC x 10

Crab-ets IC x 10

Chumbaburpee to “Tub Thumpin”.  SSH during the song and Burpee at each “I get knocked down”

THA-THANG:

Mosey with a pause to duck walk

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Rifle carry to parking lot

  •  Donkey block pushers across, then push coupon back and forth the width of the parking spot x5
  • Crabby block pushers, then heavy hammers x20
  • Motivators up to 11

Mosey to Stadium Hill

Sprints to the top; first one down picks the exercise.

  • Tricep Extensions
  • Supermans
  • Rows

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Mosey back

MARY:

Imperial Walkers IC x 15

Type writer push-ups x 10

Outlaws ‘til time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout.  The goal was to get us out of our comfort zone a little.

Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like promotions, job opportunities, unexpected kids

The character of a person…and in this case a MAN… is how you react in those situations.  I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laugh at them.  He’s laughed at mine twice over the past year…

Matthew chapter 4

Jesus, God’s son is the trustworthy one

MOLESKIN:

ANNOUNCEMENTS:
The project’s family workout tomorrow

CSAUP look at Slack for info

Doing the DID (Dips, Irkins, Derkins) at JUCO

THE SCENE: It was cold.
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

Quick jog around the parking lot
Windmill
SSH
Tempo Merkins
Tempo Squats

THA-THANG:

Mosey to the new math building; stopping at the wall to do the following
50 Dips
50 Irkins
50 Dirkins
Do a run around the building between each set
Mosey to the Guardrail across from Shopping Center; repeat the above exercise, except 50/40/30
Mosey across the street to the Shopping Center over by Tomo Poke; repeat the above exercise except running up the stairs and around the parking lot

MARY:
Freddie Mercuries, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:
Matthew 5:3 “Blessed are the poor in spirit, for theirs is the kingdom of heaven.”
MOLESKIN:
This Scripture tells us that when we acknowledge our spiritual bankruptcy, this is when God can use us the most. Counter to the culture which is all about you, God gives us a different path. Let us focus on God and see how He, in turn, allows us to see His work and His Kingdom rule in our lives

Sacrifice Needs To Become A Habit

THE SCENE: 27 and great in the gloomn!
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
  • Hand Release Merkins X 10
  • Mosey to Sophomore Hill

THA-THANG:

Dora The Explorer – Partner Workout (One Runs While One Exercises)

  • 50 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • Mosey to Junkyard

Coupon Work

  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • 10 CMU Swings
  • 10 CMU Bentover Rows
  • 10 CMU Curls
  • Run, Rinse, Repeat
  • Mosey to the Flag

Mary:

  • Hello Dollies X 20
  • BBS X 20

COUNT-OFF & NAME-O-RAMA  9 men in attendance

CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Stone Cold “Pax” of Weirdos

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs 🐸 x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

  • 20 merkins
  • Run the stairs
  • 5 pull ups
  • BBS x 20
  • Run down the stairs
  • Curls x 20
  • Walking lunges to the dumpster
  • Bernie back
  • Thrusters x 15
  • Rinse and repeat 🔁

Mosey to the center of campus

  • Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

  • Tricep Dips x 20
  • Derkins x 20

Mosey to the Arts building

  • American Hammers
  • Flutter Kicks
  • Fighter Merkins

MARY:
Jail Break (if that counts?)
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:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
  • CSAUP Feb 26th
  • Camping/Hiking Trip with The Project bros 4/1