F3 Knoxville

Tag: Duggar

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.

Turf in your Turf

THE SCENE: Cool and a little damp
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Warm up mosey towards rail road tracks with leg burner every 30secs
10 squats
10 lunge (r/l = 1)
10 jump squats

Cross tracks carefully

Mosey to rock pile in corner of parking lot. Select two coupons to bring with you.
Mosey to soccer field. Stopping every 30 seconds for arm blaster
10 curls
10 front raises
10 tricep ext

THA-THANG:
On soccer field – Coupon bear crawl to mid field – Drop coupon and 80% sprint to other side

10 squats
10 lunges (l/r = 1)
10 jump squats

80% sprint to mid field pick up coupon and bear crawl to other end line

Carry coupon over head length of field at a 50% sprint – Drop coupons and complete:
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

Carry coupon over head length of field walk to 50% sprint – Drop coupons and complete
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

and just for giggles –  tunnel of love to each PAX crawled through three times

Mosey back to rock pile to drop coupons
Mosey back to AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Impostors are preoccupied with acceptance and approval. Becuase of their suffocating need to please others, they cannot say no with the same confidence with which they say yes. And so they overextend themselves in people, projects, and causes, motivated not by personal commitment but by the fear of not living up to others’ expectations.
***Impostor is the authors term for the false self that we portray to the world around us.
Brennan Manning – Abba’s Child
MOLESKIN:
2nd breakfast anyone?
ANNOUNCEMENTS:
Q 101 this saturday

Morristown launch in April

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

AMRAP for fun

THE SCENE: Partly Cloudy, 41°F, Feels like 38°F, Humidity 86%, Wind 5mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Squats 10x IC
  • Little of This, Little of That

THA-THANG:

  • Mosey around the park to shelter.
  • AMRAP (As Many Rounds As Possible)
    • Start with 5 reps and increase by 5 each round
    • Burpees
    • Squats
    • Mountain Climbers
    • Merkins
    • BBS
    • Flutter Kicks 4ct
  • With a few minutes left, mosey to the main pavilion

MARY:
Hello Dollys
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Blimps dropping Bombs at the Big Ball

THE SCENE: Cold and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH to get warm, tempo squats

Indian run with each person knocking out 5 Merkins before heading to front of the pack.
THA-THANG:

At the new concert field, grabbed a battle buddy and performed some BOMBS.

Mosey to parking lot on Neyland Dr. for a round of BLIMPS.

Grabbed some coupons from the rock pile for a little Colt 45.

MARY:

Finished up with a few flutter kicks and Edward scissor legs back at the AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As men we should reject passivity.  Step up and Step in when things need to be done.  Even when it’s hard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.