F3 Knoxville

Tag: Data

Just Legs…and more

THE SCENE: 60* – too warm for December
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
LBAC fwd x 20, OHC x 10, LBAC bcwrd x 15, Tennessee Rocking Chair x 10 Cherry Pickers x 7, Tempo Squats x 10

THA-THANG:
Mosey to the big parking lot and line up facing the far end:

Perform 10 merkins, 15 BBS, and 20 squats then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of sophomore hill, line up facing the hill. Perform the following sequence:

  • 10 CMU Curls
  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • Bernie to the top of Sophomore Hill and mosey back.

We completed 4 rounds of the above sequence.

Mosey to the courtyard big parking lot.

Performed 11’s with Box Jumps and Diamond Merkins.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Welcome to FNG Spring Break!
CIRCLE OF TRUST/BOM:

Why are you here?

I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc.  In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

 

MOLESKIN:
Shoutout to Booster for stepping up at the All Pro Dads event recently and pushing the community men to be better leaders. It doesn’t take F3 as a vehicle to invigorate others. Let’s strive to do it any way we can.

ANNOUNCEMENTS:
Christmas Party at Judge’s and Christmas Parade in Oak Ridge this Saturday

Suicides and Advent

THE SCENE: A cool, brisk morning in the upper 20s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

  • Suicide around the pond stopping at each corner.
  • First corner: 10 merkins, 10 squats, 10 BBS
  • Second corner: 20 merkins, 20 squats, 20 BBS
  • Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

  • One partner runs around the courtyard while the other does
  • 150 merkins
  • 100 squats
  • 100 BBS

CIRCLE OF TRUST/BOM:
Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

Race To The Summit

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

  • Mosey to the Haslam Center
    • Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
      • Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
  • Mosey to Jucomanjaro
    •  At each line rotate through three exercises
      • 30 Mountain Climbers, 15 BBS, 5 Burpees
  • Mosey to the Flag
    • Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us.