F3 Knoxville

Tag: I-Beam

Succeed as bad as you want to breathe

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those

->Mosey to the rock

Pair runs to the rock while the pax does a workout

-> Mosey to speed bump

THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats

Mosey to the Rock

Plank (every ten seconds someone start run up to rock)

Tweet-E’s turn or Pee Rock workout

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.

I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness

MOLESKIN:

ANNOUNCEMENTS:

Hold the Line

THE SCENE: 76 w/ 100% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH and Tempo Squats IC x21 Each, Cherry pickers x5,

THA-THANG:

Hold the Line:
21s – Merkins and Single Leg Squats
  • when done, Star Jacks/Burpees til 6 up
  • Duck walk or Lunge across the court together
21 gun salute
  • 21 curls, OHP, triceps x 5

MARY:
Dealer’s choice x3min.

COUNT-OFF & NAME-O-RAMA
16 PAX

CIRCLE OF TRUST/BOM:

Man A Post vs Hold the Line
To man a post is a good thing. You stand your ground against incursion protecting a defined territory. The challenge is, you can forget why you are on the post, and instead be motivated by the need to dominate and succeed or by your innate fear of failure and incompetence. You can end up focusing on the task as it relates to you only.
I have spent most of my life manning a post. Trying to be successful, competent and do what is right…at least when someone is looking. When I got married the post changed, and it did again when we started having kids, but I was still manning a post.
A year ago tomorrow Kim started chemo for Hodgkin’s Lymphoma and we had no idea how much help we would need. We were still in a “man the post” mentality and I took the day of chemo off and prepared to head back to work the next day. She came downstairs and couldn’t keep her eyes open. I quickly called a friend who had been through chemo a few years before and she came over within 20 minutes. Hannah Jackson held the line with us.
2 weeks later we had moved out of our home (with the much needed help of F3 men) and were staying with Mayberry and his crew as our house was finished up. We hit the second treatment, while staying at their house. Kim’s hair started falling out, she was a wreck so they gave us their master bathroom so I could shave her head. That was the single worst experience of my entire life, but they held the line with us, and we cried and laughed around the fireplace together afterward.
Manning a post is about personal responsibility, personal ability, personal integrity and can get confused with pride, self-congratulations and pseudo-independence.
Holding the line is about everyone else. It is about whom you are protecting, what you are protecting against and with whom you are locking shields.
You can man a post WHILE holding the line but don’t get confused, the post is important, not because of the importance of the man on the post, but because the LINE is important,. Look for ways to hold the line with the HIMs around you, and even more with and for the sad clowns who don’t know they need the help, protection and comfort. Don’t just man a post…hold the line.

MOLESKIN:
It was gross out this morning, slimy and sultry, but the men out in hard work. Even when we did the 21 guns, they kept pushing for the most part. This was my first Q in a long time, and it was worth it.

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder
WARM-O-RAMA:
SSH IC X 20

Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
THA-THANG:
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

MARY:
Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

MOLESKIN:
Prayer for Joel & Lilly Dipper’s wife
ANNOUNCEMENTS:
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)