F3 Knoxville

Lean In

THE SCENE: A surprisingly cool morning with some surprisingly cool dudes 😎
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (25) in confusing cadence
  • Imperial Walkers (20ish) start in confusing cadence, then transition to OYO, end abruptly after losing count completely.
  • Freedom Twists (20) in cadence with help from the PAX
  • Merkins (15) in cadence – finally!

THA-THANG:

  • Mosey to side field for 50 yard Murder Hornet (standard is 30 yrds, but that’s how we do).
  • Rock-a-bye Baby Relay with High-Five Flag Run
  • Divide into two teams. Each team starts with one team member per exercise station. Each station is 10 yards apart. Number of stations depends on number in PAX. 1st station is Rock-a-bye Baby, 2nd is curls, 3rd is skull crushers, 4th is BBS, and 5th is squats. All stations involve a baby (CMU) and each person must hold their baby (CMU) the entire time without dropping. If you set the baby down you must do 73 Murder Merkins – (23 murder bunny + 50 merkins). Last workout station is the exception. You must give your baby to the HIM behind you doing squats with baby (CMU). He will squat with 2 CMUs while you run to top of hill and grab your team’s flag🇺🇸. Then you must run with the flag and get a high-five from an NFP (non-F3 person) as fast as you can. PAX continues to do the exercise at their station until you complete your mission and plant the flag back at the top of the hill. Then grab your baby (CMU) and go back to 1st station. Everyone rotates to next station by lunging with baby (CMU) overhead. Compete against other team until circuit is complete or until you get pepper-sprayed by an NFP.

MARY:
Please no more counting.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I recently sharpened my lawnmower blades. I didn’t realize how dull they had become until I had sharpened them. As men we were made to be sharp and to offer our strength to others.💪  But sometimes we don’t realize how dull we have become until we see what sharp looks like. Being around sharp men can help you see the areas where you have become complacent, dull, ineffective or broken. Being around Jesus was like that for the disciples. They were constantly challenged in the way they thought, acted, spoke and lived. They called him the light of the world. Because he exposed the darkness each of them and in world. He exposed the darkness in the Pharisees, but they rejected the light because they were focused on what they stood to lose (pride, position, power), the disciples accepted the light because they realized what they had to gain (love, acceptance, forgiveness, eternal life). The act of sharpening my mower blades required energy and friction. It required energy transfer from one blade to the other. It also required friction…a necessary rubbing away of rough spots and impurities. Neither of these things can happen without closeness. The two blades have to be so close that they touch…they connect …and not just lightly touch …you have to lean in to the friction. We are conditioned to avoid friction and the past two years we have become more disconnected than ever. I challenge you men to lean in. Lean in to what makes you sharper. F3 is a great place to start. But don’t stop here. Lean in. Lean in to those men that make you sharper. But don’t stop there. Lean in. Go to church and take your family to hear the word of God preached. But don’t stop there. Lean in.

Hebrews 4:12 says “For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”

If you want to be sharp in mind, body and spirit, lean in to the Word of God, for that is where you will find God himself. His word has its own energy…it is alive and active and no one can sharpen you better than God Himself. LEAN IN!

MOLESKIN:
Overall a great turnout and effort by the PAX in spite of the shortcomings of the Q. We made some friends (high-fives) and we made some enemies (trying to follow the Q’s cadence).

ANNOUNCEMENTS:

This weeks news and announcements:

Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: https://f3blountcounty.slack.com/archives/C019JSAG3SB/p1655309928974779
Make sure to get your shirt order done. Once the preorder closes on the 29th they will not be available anymore: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
@Cow Patty (Rob Wu) VQs Thursday. Let’s get out and support him! Q calendar for July will be posted soon so start planning your first or next Q.

Learned In St. Louis

THE SCENE: 60 degrees and beautiful

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x30; Tempo Squat x10

THA-THANG:
Three lines spaced 4 parking spots apart. Do exercise/rep count at each line going out and coming back so that each exercise/rep count was done 5 times. Move between cones as prescribed for each different exercise.

  • 5 Man Maker Merkins – Rifle Carry
  • 10 Bobby Hurleys – Bernie
  • 5 Thrusters – Murder Bunny
  • 15 Big Boys – Bear Crawl
  • 5 Grip, Rip, and Roll Merkins – Lunge

MARY:
Flutter Kicks x20; Protractor; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Had each PAX give one positive and one negative thing happening in their lives. This served as a reminder that we each have burdens that we are carrying and we should help each other carry those burdens.

MOLESKIN:
“Bear one another’s burdens, and so fulfill the law of Christ.”
‭‭Galatians‬ ‭6:2‬ ‭ESV‬‬

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO; Get your Speedway shirts ordered; Doctor VQ on Thursday

Too Many Clock Lunges (VQ!) Speedway AO

SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.

THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.

MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.

Shoelaces Shuffle @ Speedway

THE SCENE: Humid, but just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around Church
20 seconds on 5 seconds off:
Modified Squat Twist
Modified High Jump
Modified Hostages
Modified Sneaky Gorillas
Mosey around Church
THA-THANG:

2 Rounds, plus some work at the end. First round is full length, second round shortened bear crawl/crawl bear distance and cut sit-thrus from 10-1 to 3-1

Round 1:
Start with 10 Sit-Thrus (bear crawl position, twist lower half of body, bringing right knee to left side, then switch, each twist is 1), stand up
Squat twist (squat down, explode up, and twist lower half of body explosively either right or left) one direction, squat twist opposite direction
High jump (squat down, explode up into air, bringing knees up)
Bear Crawl 2 parking space widths, stand up
Squat Twist
High Jump
Crawl Bear (backwards bear crawl) back to start
Rinse repeat to 1 sit-thru

Round 2:
Start with 3 Sit-Thrus, stand up
Squat Twist
High Jump
Bear Crawl 1 parking space width with CMU, stand up
Squat Twist
High jump
Crawl Bear back to start with CMU
Rinse Repeat to 1 sit-thru

Mosey around church

30 seconds on 10 seconds off (became more like 15-18 seconds off)
Sneaky Gorillas (side-to-side)
Hostages (squat down to thighs parallel with the ground, hands in the air, bounce between parallel and below parallel)
Gorilla Forward, Gorilla Backward
Bear Crawl 3 steps forward, Crawl Bear 3 steps backwards

Cool-Down
15 Seconds per stretch
Feet slightly shoulder width apart, hands together, stretch middle, left, and right
Butterfly stretch
Hip Flexor stretch, right and left
Should stretch, right and left

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 13: 1-12, we work with people and live with people day in and day out that frustrate us or we don’t get along with. In this passage we see Jesus washing his disciples’ feet, including Judas who betrayed Him. He loved Judas, despite what he did, and served him. May we, as men of God do the same to all those around us. Ever remembering that we are here to serve others as Jesus did. Matthew 10:45 reminds us that Jesus came to serve, not to be served.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on July 2nd. Aphasia Awareness Walk at Church Street United Methodist Church

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.