F3 Knoxville

Tag: Island Hopper

Miles of fun

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

  • 100 x CMU Swings
  • 200 x BBS/LBC
  • 300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.

They Will Know We Are Christians By Our Love!

THE SCENE: 55 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 BBS on the way

THA-THANG:

Partner AMRAP / Partner runs up for Pull-Ups

  • CMU Thrusters
  • CMU Bentover Rows
  • CMU Overhead Press
  • CMU Curls
  • CMU Tricep Extensions
  • CMU Pullovers
  • CMU Bench Press
  • CMU Squats
  • Wall Squats – 1 minute
  • 50 Toe Merkins (Calf Raises)
  • Mosey to the Flag

MARY:

  • Row Row Row Your Boat
  • Bus Driver
  • Flutterkicks X 20
  • LBCs X 50

COUNT-OFF & NAME-O-RAMA

10 including 1 FNG – Welcome 3rd Base

CIRCLE OF TRUST/BOM:

F3 is a national network including 2,917 free, peer-led workouts for men in 210 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.

F3 Five Core Principles

  • Free of Charge – Never a charge to workout, ever.
    Open to all Men -No matter the man, you are welcome here.
  • Held Outdoors – Rain or Shine, Heat or Chill, we are out there.
  • Peer Led -Rotating fashion of men leading each other.
  • Ends with COT -Always ends with a Circle of Trust

I was in Baltimore, Maryland a week or so ago at the nation conference on homelessness. It was an awesome experience with a thousand or so believers there praying for the hundreds of thousands of men, women and children who are homeless around our country.

Chicken Coup from Charlotte led a F3 workout every day of the conference.  We had other F3 men from around the country and lots of people new to F3 including some ladies.

Chicken Coup works out every day with Dredd and Dark Helmet who started F3.  They workout with other men who are Christian, muslim, Sikhs, jews, etc.  Black, white, tall, short, straight and gay.  ALL men are welcome to F3.

At their AO at F3 in Charlotte, they don’t pray to Jesus, they pray to God so to respect all of the men who show up, sweat, and workout with them.

Who am I to judge?  I’m a sinner.  An issue I have with lots of people in this day and age is we seem to hate anyone who believes or acts differently than us.  Maybe our churches would thrive if we were a little less judgmental so folks who are confused, have questions, or just want to learn about Christ would actually show up instead of us saying they’re going to hell if they don’t believe just like us.

I don’t have all of the answers.  Only my Lord and savior, Jesus Christ, has those answers and we won’t know most of those answers until we die and go to Heaven.  In the meantime, I’m going to love everyone…white, black, Hispanic, mixed and Asian…tall, short, rich, poor, gay, bi or straight, addicted, alcoholic, adulterer, etc. the same…or at least I will try to.  I’m a sinner and far from perfect so I’ll be dang if I judge or condemn others for their faults and sins.  Instead, I will love them and pray from them…and I pray they will know we are Christians by our love!

ANNOUNCEMENTS:

  • Sign up to Q/Co-Q
  • Hardship Hill is this weekend (help set up Friday afternoon)

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Favorite Things and Horrible Jokes

THE SCENE: 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Newtons Cradle, Tempo Squats, Maracan Night Club, Mountain climbers
THA-THANG:
Mosey to the base of jucamajaro, with a stop at the guardrail for some dips.

At every other line we did an exercise till the 6 was up and then did a few more.  Ran 2 lines, repeat.  Merkins, downhill merkins, Squats, LBC’s, downhill bbs, lots of abs on the way down.  This is where the jokes started and it was all downhill from there.

Dirkins on the guardrail, some SSH and other things till be bernie’d up the hill to the pull up bars.  3 pull ups, then we had to get some steps to make the middle bar closer.  1 CMU rifle carry, 2nd time Curls.  2 bricks was enough for the Q to reach the high bar, double carry down.  Indian run back with the line bernie and the back running to the front.  Jokes got so bad we did some Burpies and a ring of fire.

MARY:
LBC, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
12 HIM, half Rush, half not

CIRCLE OF TRUST/BOM:
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.  Romans 12:9-13

This passage made me think of the story I heard recently.  With all the horror of Afghanistan the story of one TN marine who was not slothful in zeal but was fervent in spirit and served the Lord by serving his dear brother, his interpreter from his time in Afghanistan.  His love, being genuine, flowed naturally to giving to the needs of others and showing hospitality.

Challenge 1: Read https://mydearbrother.org/ and as the Lord leads consider giving https://www.gofundme.com/f/my-friend-my-interpreter

Challenge: Memorize the above passage.

ANNOUNCEMENTS:
IPC on Friday!  Keep on pushing it.

Fill up the calendar or you’ll have more poorly planned Q’s that go from Jucomajaro to the pull up bars with jokes that make it feel twice as long.

Labor Pains

THE SCENE: Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

THA-THANG:
Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

MARY:
Various forms of the Plank for 3-4 minutes without rest.

COUNT-OFF & NAME-O-RAMA
10 Strong, including 1 FNG

CIRCLE OF TRUST/BOM:

“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

MOLESKIN:
Great Coffeeteria after.

ANNOUNCEMENTS:
HH