Duggar – Page 10 – F3 Knoxville

Burpees: Every Minute On The Minute

March 27, 2021 Magic Mic

THE SCENE: Excellent, rain held of just in time for the beat down, lower 50s, cloudy sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, Rockettes, Cherry Pickers, Tempo merkins, This and That, Michael Phelps
THA-THANG:
I set a timer to go off every minute during the workout, whenever this happened we all stopped what we were doing to do 2 burpees (My speaker died so we changed to 3 burpees during the Doras but not while running)

Doras: 50x American Hammers (4ct), 100x Carolina Dry Docks, 150x Squats
OYO: 25x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
OYO: 15x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
Doras: 50x Wideout Merkins, 100x Sumo Squats, 150x Big Boy Sit Ups
OYO: 25x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
OYO: 10x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
Cool down lap around the event lawn

MARY:
May or may not have ended a minute early due to the fact that we were dying

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisited the topic of Robert Murray McCheyne, 19th century preacher who graduated college at 14, led a congregation of over 1000 at age 23, was infamously a workaholic, and died at the age of 29 of cardiac arrest and exhaustion. Supposedly on his death bed he was quoted saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and I can no longer deliver the message.” We’ve mentioned masculinity a lot this passed week in our Words. Biblical Masculinity is an interesting topic because the Bible rarely actually addresses masculinity directly, so often when we talk about being Godly men we get a mix of Scripture and culture, some of which is good but a lot is not. One of the cultural aspects of masculinity is work ethic; rather closer to being a workaholic. We as men tend to put the pressure to over work ourselves. When confronted by the Pharisees about eating on the Sabbath Jesus said that man wasn’t made for the Sabbath, but the Sabbath for man. We tend to hear “Jesus says it’s ok not to rest”, rather than hearing “The Sabbath (rest) was designed specifically for me, and is therefore beneficial”. Lets all be men who prioritize rest, so we can faithfully deliver the message we were given, rather than killing the horse we ride on.

There and Back Again

March 8, 2021 Steam

[ The Scene ]

60s + sunny

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness – Fellowship – Faith! My name is Steam and I’ll be your Q tonight.

(2) A few things before we begin:

- I’m not a professional
- You’re here on your own volition
- If you need to modify anything we do this evening feel free to do so, especially when lifting the sandbags. We’ll focus on form tonight with our rucks and gear.

No FNGs

[ Warm o Rama ]

Bend and Reach: 10×4 IC

Rockette: 10×4 IC

Each arm over chest: 15 seconds

Each arm over shoulder: 15 seconds

Windmill: 10×4 IC

SSH: 10×4 IC

[ The Thang ]

Theme: There and Back Again — Mileage based

HQ: Shovel-flag

Sandbag PT at HQ: always 5 Xs, always 10 reps, rucks optional (emphasize form)

Ruck .25 miles (around the Colesium)
- 25 merkins

Ruck back to HQ: Sandbag PT
- Deadlifts
- Rows
- Curls
- Squat clings
- Chin-ups (w/sandbag)

Ruck .50 out (down past the Saturday AM lot and up Pickett’s Charge to the Colesium and back to the shovel flag)
- 25 merkins
- 25 squats

Ruck back to HQ: Sandbag PT
- Deadlifts
- Rows
- Curls
- Chin-ups (w/sandbag)
- SUBSTITUTE squat clings for chest presses

Ruck .75 out (down to Northshore drive entrance)
- 25 merkins
- 25 squats
- 25 overhead flutter kicks

Ruck back to HQ for Mary

[ Mary ]

Ring of Fire — Sandbag Edition

Round 1: PAX hold Al Gore while each person executes 1 Sandy deadlift, 1 burpee, and tosses Sandy to the the next man on the left.
Round 2: PAX execute lunges while each person executes 1 Sandy deadlift, 1 Sandy curl, and tosses Sandy to the next man on the left.
Round 3: PAX executes SSHs while each person executes 1 Sandy sumo deadlift, 1 squat, and tosses Sandy backwards over shoulder to the next person on the left.

[ COT ]

# off — 6

Name o Rama

FNGs — 0

The 3 Expressions of Courage (From Any Stanley’s “Next Generation Leader”)

(1) The Courage to Say No

- Opportunity does not equal obligation
- Saying no can be a form of respect and honor
- Just as much as we tend to make “to-do” lists, we need to learn how to make “stop-doing lists”

(2) The Courage to Face Current Reality

- Adopt an “own it” mentality. Own your current reality, even if it’s not the one you want right now.
- You can face your current reality or run from it.
- You have two options with every circumstance: an obstacle or opportunity. Most people choose one or the other, not both. Next generation leaders see obstacles as opportunities.

(3) The Courage to Dream

- Dream no small dreams, for they stir not the hearts of men.

Takeaways

- What is keeping you on the sidelines of opportunity?
- Next generation leaders do not let their fear bind them to mediocrity.
- Next generation leaders ask “What could be?” “What should be” — write it down, and then broadcast it.

Brick by Brick

February 6, 2021 Magic Mic

THE SCENE: Chilly and dark, 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins, Arm Circles, Little of This, Cherry Pickers
THA-THANG:
Split into two teams, each team was given a CMU that they had to share responsibility for

Big Ball: Each person owed ten laps up and down the stairs with 10 Merkins at the bottom and 10 BBS at the top, and each person had to do at least one lap with their team’s brick
Water Bridge: Each team lined up single file holding a squat while one at a time team members ran across the bridge to their team’s brick to do 10 Goblet Squats, 10 Upright Rows and 10 Chest Presses
Event Lawn: Each team split in half on either side of the lawn. Each person owed on trip across the field lunging and another across with Murder Bunnies. Alternated between Merkins, Squats, and BBS while waiting
Under the Clinch St Bridge: Each team wall sat in a line while passing the brick up and down the line, doing 5 shoulder presses each time they got the brick
Back at AO: Formed a circle with the bricks on opposite ends. Alternated between Flutterkicks and American Hammers while passing the bricks around the circle, doing 10 curls, 10 shoulder presses and 10 tricep extensions each time the brick came to you.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared again the story of GK Chesterton responding to the London Times’ article “What is wrong with the world today” by writing “Dear Sirs, I am.” Not only does this show a tremendous amount of humility and self awareness, but it also demonstrates what it looks like to live out Jesus’ command to worry more about the plank in our own eyes than the speck in our neighbors’. It’s also really important that whenever we approach any sort of situation or confrontation, even when we are confident we are in the right, we still have our own flaws and tend to bring our own sin to the table. Practicing this level of humility and self awareness will help us to continue to be High Impact Men.

Two For Tuesday: Buy One Get One Half Off

January 26, 2021 Steam

[ The Scene ]

60s?! 60s.

[ Welcome/Disclaimer ]

Welcome to F3: Fitness-Fellowship-Faith

Name is Steam and I’m honored to be your Q this evening

Couple of things before we kickoff
- I’m not a professional
- You’re here on your own volition
- You know your body better than anyone else so if you need to modify anything we do this evening feel free to do so but push yourselves and the men around you!
  - They deserve it and so do you

FNGs?
- Trent Keeler

Two For Tuesday: Buy 1 Get 1 Half Off

[ Warm o Rama ]

SSH: 20×4
- SSH: 10×4

Baby Arm Circles: 10×4 (F)
- Baby Arm Circles: 5×4 (B)

Shoulder Tap: 10×4 (F)
- Shoulder Tap: 5×4 (B)

Merkin: 10×4
- Opened-Arm Merkin: 5×4

Squat: 10×4
- Squat: 5×4

[ The Thang ]

(American Indian Run with ???????? out front to parking lot next to small playground)

(1) The Mini-Pav Shuffle (Sprint)

Toe the line on the curb

2 Main POCs: Curb and Pavilion on opposite end

Rinse and Repeat this 3x — each time with a different theme
- 1 = Upper
- 2 = Core
- 3 = Lower

Between each round we will regroup here BUT if you get done with your round and there are others still out there – go finish with them
Everything on a 1 count

1 = Each light post on the way: 20 merkins
- Pav: 20 incline/decline merkins
  - On the way back: 10 merkins

2 = Each light post on the way: 20 90 degree leg ups
- Pav: 20 BBSs
  - On the way back: 10 90 degree leg ups

3 = Each light post on the way: 20 squats
- Pav: 20 squats (led by SpeedFlash!)
  - On the way back: 10squats

(Mosey up Picket’s charge — past Hallam Rock — to AO – American Indian Style ???????? out front)

[ Mary ]

ATMs

Light stretching

[ COT ]

# off

Name o Rama

FNGs

“Memento Mori” = Remember that you must die.

It’s how we live that defines us as men.

The legacy we leave is based on how we lived, not how we died.

So then the question must be asked “How are you living (and impacting) while there’s still God-given breath in your lungs?”

“Whatever you do, work heartily, as for the Lord and not for men,” (Colossians‬ ‭3:23‬ ‭ESV‬‬)

The Big snow Ball

January 16, 2021 1Duggar

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith. Modify if needed. Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

20 Merkins – 1 lap around yard
20 American Hammers – 1 lap around yard
20 Squats – 1 lap around yard
20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons. Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

Curls
Squats – with coupon
Flutter Kicks – with coupon
Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus. Many names are unfamiliar but God had them in that family at that time for a reason. God has us where we are for a reason. In our family, our work place, our church, our community, in F3 for a special plan and purpose. Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery. Also prayer for Trowel for his new adventure in the Air Force.