F3 Knoxville

Taking Out the Trash

THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10

THA-THANG:
Run to different areas of campus.  Pick up a piece of trash and put it in the box.  Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25).  Run to a new area.

In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100

MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time.  We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)

Total 80 merkins

COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout.  As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives.  Garbage in = Garbage out.  I challenged each of us to find the trash in our lives that impedes us, and to remove it.

John 2:13-22


Jesus overturned tables in the temple.  He took out the trash.  When confronted with things in our lives, look at how Jesus handled situations, and model your response after his.  If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven.  There is not a more appropriate   time to consider helping the East Knox Community.  Here is one way we can assist.

Hey Fellas. For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:
                                                                     
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20) 
* Bath towels and twin bed linens.

Moving Impediments

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
49 ℉ 67% 47 ℉ 5.3 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers

THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.

MARY:
10 – 4 count Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

“The impediment to action advances action. What stands in the way becomes the way.”

Marcus Aurelius

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.  For those starting Ramadan and all striving to better themselves.

ANNOUNCEMENTS:

Shamrock – Valley of Despair

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS: