F3 Knoxville

Tag: Doubtfire

Birthday Q

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Friday Morning @ The Equalizer 8/6/21 – Earn The Weekend

THE SCENE: Magnificent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Twisters, Side Straddle Hops, Touch your Toes (20 count), Baby Arm Circles front/back, Rockettes, Mosey to the Pavilon where a surprise awaited
THA-THANG:
Tomato Tabata – 40 work, 20 rest, 1:30 travel and recover

  • Complete 2 rounds of “A” and then 2 rounds of “B”
  • 1:30 travel and recovery – after each round travel to Stonehenge to complete 1 Body-Builder before returning to your CMU
  • A
    • Goblet Squats
    • Rocky Balboas
    • Blockees
    • Rows
    • Over the Top Merkins
    • Starfish Plank
  • B
    • Iron Mikes
    • Curls (21s)
    • Chest Press
    • Lateral Hops (over CMU)
    • Big Baby Crunches (LBC’s with CMU raised over chest)
    • Starfish Plank

MARY:
– Jogging tour of the Southwest side of the park

– 5 burpees at the Flagpole

– Indian run back to the AO
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
You don’t have to travel or gain to earn rest in God

1 Timothy 1:15-16: Christ Jesus came into the world to save sinners – of whom I [Paul] am the worst.  But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his unlimited patience as an example for those who would believe on him and receive eternal life.
MOLESKIN:
Paul was a really bad dude.  He hated Christians and and enjoyed killing them / watching them be killed for sport.  In the very midst of that, on a trip to Damascus to participate in more persecution, God met him.  God doesn’t need for us to achieve a certain status or clean up our act before he’ll meet us.  He seeks after us constantly and desires to meet us exactly where we are so that his grace and mercy can be put on display, and so our faith in him can grow more abundant.  You can’t earn it, so don’t allow your ego let you think that you need to put forth more effort before you call on him.
ANNOUNCEMENTS:
Congrats to Sprinkles on the announcement of his wife’s pregnancy!

Big shout out to the servant leaders among this group for their support of Blindside and his teachers at Kelly Academy

Last day to sign up and secure your customized swag for CSAUP

Last day to sign up for Dad Camp

Wax Job has another 2nd F opportunity August 13-15.  Message him for details’

Be on the lookout for forthcoming info about this year’s Hardship Hill being held on October 2

Monday AM @ The Equalizer – 7/19/21

THE SCENE: Gloom!  Low 70’s, High humidity, wet grass, firm ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Side to side twists back and forth

– Cherry pickers, nice and slow

– SSH

– Imperial Walkers

– Michael Phelps

– This at that / shoulders and arms nice and loose

– Rockettes
THA-THANG:
After warmup we moseyed past the Flagpole and to the Playground for a quick briefing.  Two lines of cones 30 yards apart in the field marked our start and finish lines for 1a of a 2 part circuit.  The playground was the location of 1b.

  • 1a – 30 yards in the field (all moves are “there and back”)
    • sprints
    • lunges
    • imperial walkers / high knees
    • bear crawls
  • 1b – short jog to playground to complete the following
    • 5 pullups
    • 10 dips
    • 15 merkins
    • (back to the field to repeat 1a)

*Complete as many circuits as possible in ~25 minutes*

  • Mosey to the flag pole for old-school 8-minute abs (9 exercises, 25 reps apiece in cadence)
  • Recover and jog from Flagpole, past the Pavilon, around the rock garden, and back to the AO

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Word on perseverance as it relates to fitness and faith.  In both cases it’s a decision.

Once upon a time I embraced a limiting belief that some people could run for distance, and others could not.  I placed myself in the latter category without ever actually attempting to train and better myself in that department.  Finally, with some motivation from a friend, I made the decision to train for a 5k.  I committed to seeing it through, and I knew that other people can run 3.1 miles (and many many more), so I was able to DECIDE to keep moving even when my legs, lungs, and the deceiver tried to tell me to stop.  Speed didn’t matter.  All that mattered was reaching the finish line and being able to celebrate the accomplishment of not stopping along the way.

In Hebrews 11, the author outlines the Faith Hall of Fame.  From Creation, to Noah, to Abraham, Isaac, Jacob, Joseph, Moses, Joshua, Rahab, Samson, David, and on and on to illustrate that we are not the first to encounter hardship and/or have a need to draw on faith – that it’s taken great acts of faith by those who have come before us to bring God’s word to where it is today – and then he follows up with an absolute heater of a verse that’s one of my favorites:

Hebrews 12:1-2 – Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.  Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the fight hand of the throne of God.

The word I love the most in that passage is “perseverance” because just like in running, perseverance in our daily lives and our spiritual walks is a decision that doesn’t require any physical ability, and when things get tough, when obstacles arise, when the path isn’t clear, when temptation keeps calling – we can make a decision to stay on course, focus on Christ, and draw inspiration from the community of those around us and those who’ve come before.

MOLESKIN:
Hebrews 11-12

C25K 5K Trainer is a great app for anyone who might have some limiting beliefs about their ability to run for distance.  Just keep moving forward.
ANNOUNCEMENTS:
Dad Camp Aug 12-14 – Camp Ocoee (sons and daughters welcome)

CSAUP @ Dogpound Aug 21

Hardship Hill coming up this Fall

13 Helpers

THE SCENE: Partly cloudy in the low 80’s and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Picker 15 IC
Michael Phelps
Grady Corns 32 IC
Rockettes 20 IC
Merkins 10 OYO

THA-THANG:

Mosey Down road to stop sign
Nickel Dime Quarter
Bobby Hurly – on one end and American Hammer (2 ct) on other
Burnie then run back
Mosey to bat cave in shade, Ring of Fire – Merkins up to 3 ct

Mosey up road to shady area in front of the low building at south entrance
Split in 2 groups
Nickel Dime Quarter
Merkins one end and BBS at other- Run between
Crunches  on one end and IMP Walkers at other – Liutenant Dan in between (1 x lung, 1 x squat, then 2x,  etc), uphill, run back
OH Claps on one end and Iron Mike (1 ct) at other – bear crawl uphill, run back
Mosey to rolling grass hill, then Pickets Charge back to bat cave

MARY:

COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:

Fred Rogers: When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of “disaster,” I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world

Thinking about the billionaires going into space and all the publicity. Yes its an achievement, but its not really a big impact on pretty much the rest of the society. Good news stuff.

Being a helper. Doing what you can to make a difference. Doing something that doesn’t help you, creates more work for you and potentially more risk. Being a helper whenever and wherever you can within your capabilities. Reaching out, overlooking the negative and not making comment or judgement, just being there, reaching out to impact someone else, be it a stranger or not. Listening, acting. That’s a saint in my book. We have many examples in F3 of this behavior every day, not me. We all have the capability to impact others- whether it be a kind word to a stranger or reaching out to someone who you have lost touch with. Seems like today everyone is looking to find fault and call people out when they make a mistake. That’s the ego working. Forget that, small gestures can and do make an impact. People who do this consistently are saints. We have many in F3, true HIMs every day make both big and small impacts. Small acts matter!

MOLESKIN:
Prayers for @Lilydipper, @CoronaWeight’s brother, @DrumMahor’s daughter and @Jetlags friend
ANNOUNCEMENTS:

Leadership

THE SCENE: Gloomy with a 67F, cool breeze weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees

THA-THANG:

Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

MARY:
Suicides in the basketball court.

COUNT-OFF & NAME-O-RAMA
10 HIMs

CIRCLE OF TRUST/BOM:

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.

ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.