THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel
Fitness. Fellowship. Faith.
THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel
THE SCENE: 60s…warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
16 total: Ratchet, Onesie, Respect, Frosty, La-Z-Boy, Shooter, Tweet-E, Bowflex, I-Beam, High Heels, Sparky, Squirt, Flute Loop, Toto, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Proverbs 13:20 – Walk with the wise and become wise, for a companion of fools suffers harm.
Who are you walking with? Who are you spending time with? The proverb isn’t saying you always have to be with people who are smarter than you….it says to associate with those who are wise. These are people who are seeking Christ in their life. These are people who lift you up and edify you, rather than tear you down. These are people who are honest enough to tell you when you’re wrong. So….who are you surrounding yourself with?
MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill is 2 days away. Pray for safety for the teams and for a good time to be had by all.
THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER
took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?
WARM-O-RAMA:
jog across Parking lot x2, Millenial run x2, Millenial Sprint x2
Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.
20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together
circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy
For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!
MARY:
Hello DOllys x10 IC
Boat, Catamaran, canoe
Flutters x10 IC
Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?
Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!
MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!
ANNOUNCEMENTS:
Hardship Hill this weekend!
THE SCENE: Sunny, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)
THA-THANG:
Mosey to Playground. We will do the following at different stations:
20 Bench Jumps at Benches. 20 seconds of pull-ups at Dugouts. 20 Picnic Table Pull-ups at Pavilion. 20 Diamond Merkins at Flag. Rinse and Repeat.
Mosey to parking lot that is just of the northern baseball fields. We will be running to various cones where exercises will be posted. The following are the exercises:
Rinse and repeat two more times.
Mosey to beginning of Serpentine Sidewalk. We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.
At perimeter trail we will do 20 Hello Dollies as a group in cadence.
Mosey halfway to cardiac hill. Stop to do 20 Box Cutters in cadence.
Mosey to cardiac hill. We will run up hill doing the following exercises:
Rinse and repeat.
Mosey to AO.
MARY:
Table Saws, Boat Canoe. ATM’s.
COUNT-OFF & NAME-O-RAMA
17 Men. No FNG’s. Coxin was visiting us from South Carolina.
CIRCLE OF TRUST/BOM:
I recently led a group at a Day Treatment Program. The program is for people with mental health problems. Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia. These people have faced hard times. Most can no longer work because of their disorders. Most were on disability and living what we may call “marginal lives.”
I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders). The topics are wide and varied.
Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs. I asked the members to have their songs ready in advance. When the members shared their songs, I was surprised to find that almost every one of them shared a religious song. When the members talked, they talked about why God is important to them. I knew that some members might share religious songs but I did not think that such an overwhelming majority would. Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly. Yet, here they were, sharing why these songs were so meaningful and helped them in their lives. In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God. They have told me that God is what gives them hope.
The fact is that God is for ALL of US. He is not just for the happy, the people who “have it together”, or the folks who attend church regularly. Who did Jesus tend to associate with? Everyone, not just the elite, the religious, but the poor, the hookers, the bums. This is a messy world full of people who don’t have everything together. But we need God. And it is good to know that God is for us.
MOLESKIN:
ANNOUNCEMENTS:
May 19 is Hardship Hill!!
40 Strong and 1 FNG take the day start the day off right at the Asylum!
Trial of Tears – 15 Min
Mosey to Everest -15 Min
Burpee Dan with Core Team
Core
Aborama – 5 min
Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.
“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
1 Corinthians 10:23-24 ESV