F3 Knoxville

Tag: Jumbo

The Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7

God’s Identity Papers

THE SCENE: 70s, clear but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Twisties, 3 Burpees, 10 Windmills, 2 Burpees, 10 Tempo Merkins, 1 Burpee, Stretches
THA-THANG:
Mosey to parking lot close to the Brolympics Field.  Turn around about 1/3 of the way along the parking lot and Bernie Sanders to the curb. Mosey to the flat fields where we hold the Brolympics. There will be 8 cones set in a perpendicular line.  In single file we will serpentine between those 8 cones.  Then sprint to 2 cones set parallel to each other.  Do a broad jump at the imaginary line between those two cones.  Then bear crawl to the last cone.  Rinse and repeat two more times.

Run up to the Coliseum, stopping at the top of each hill to do 3 Burpees.

In the courtyard od the Coliseum we will do 20 American Hammers ans 20 Hello Dollies.

Next, we will run counterclockwise around the loop that goes by the Admin Bldg.  We will stop at each quarter to do the following exercises:

  • 1st quarter:  20 Diamond Merkins
  • 2nd quarter:  20 Calve Raises on Steps of Admin Bldg.
  • 3rd quarter:  20 Wide Merkins
  • 4th quarter:  20 Decline Merkins off benches in Coliseum Courtyard.
  • Rinse and repeat.

Mosey to bat cave.  We will run in a counterclockwise route stopping to do the following exercises at the following locations:

  • 20 Star Jumps at Bat Cave
  • 20 Carolina Drydocks at bottom of stairs.
  • 20 Incline Merkins on final summit od Mt. Everest.
  • 10 Dive Bombers at tip of summit.
  • Rinse and Repeat.

We will do 20 4 ct Baby Crunches.

Mosey to Rock Pile just below Coliseum.  Each man picks up a large rock.  Mosey with rock above head to next rock pile.  We will then do the following exercises with the rocks:

  • 20 Curls
  • 20 Overhead Presses
  • 20 Rows
  • 20 Chest Out Pushes

Mosey back to other rock pile and relace rocks

Mosey to nearest cone on Brolympics field.  We will Bear Crawl to parallel cones, then do a standing broad jump, then lunge to the next cone, then serpentine sprint between the last 8 cones.  Rinse and repeat.

Mosey to parking lot bt the Brolympics field.  We will sprint halfway down parking lot then Bernie Sanders to curb.  We will do the same thing back.  Then, mosey to AO.

We will do 20 Side Straddle Hops, then Bernie Sanders the length of the parking lot and sprint back.

 

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
13 men and one fine dog.
CIRCLE OF TRUST/BOM:

God’s Identity Papers
With the war in Ukraine, with the long list of public shootings occurring over the past two months, including those in Buffalo, New York and Uvalde, Texas, with the inflation we are coping with in 2022, with the continuing Covid numbers that faded but now seem to be rising again, it is easy to lose sight of God.  We worry about the state of the world and continue to hear from news pundits and politicians about what should be done or, even more often, what isn’t being done.  God, where are you in this process?
Maybe this is a time when we should slow down . . . in order to allow our senses to hear God, to see Him, to feel Him, to taste and discover Him.  Where is He?
Let me read you a poem that my pastor, Shaun Slate told our congregation about.
I Wake Close To Morning by Mary Oliver
Why do people keep asking to see
God’s identity papers
when the darkness opening into morning
is more than enough?
Certainly any god might turn away in disgust.
Think of Sheba approaching
the kingdom of Solomon.
Do you think she had to ask,
“Is this the place?”

I am often guilty of failing to see God when the evidence is there before my very eyes.  The world spins in the same pattern daily, the days of the year remain the same, each season returns, the stars gaze at us from the sky, the birds in the air, the animals of the earth, the mountainous majesty, the waves of the ocean, all speak of the majesty of God.  Is it harder to believe when we see wars and shootings?  Maybe so.  But remember when Christ came to Earth over 2000 years ago?  What was the state of the world then?  Wasn’t their war and bloodshed then?  The Romans ruled much of Europe, the Middle East and parts of Asia through a bloody and deadly war campaign.  The Romans were often vicious, using people as slaves, hanging people on crosses in public areas to remind people to fear the Roman Empire or else.  And Christ, the one who Christians like me believe is the loving representation of God, was hung by those very Romans on a cross for all to witness.  It was hard for Christ’s disciples to believe.  But Christ showed Himself to them.

Where is God in these uneasy times we face?  Allow God to show Himself to you.  His identity papers are all around us.  Let us open our eyes and see.

MOLESKIN:
Prayers for all those impacted by the war in Ukraine and by the recent shootings in the United States.  Prayers for Steam’s safe travels to Kentucky next week and for all our brothers who are traveling.
ANNOUNCEMENTS:
F6 and Del Monte are performing in the musical, Something Rotten at the UT theatre.  F3 Knoxville has a convergence at Juco on July 2.

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Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Ta-Bear-Ta

THE SCENE: Mid 60s no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

25 SSH in cadence

THA-THANG:
Mosey up hill by parking lot stopping at each light pole for 5 merkins. Moseying to various parking areas to do some Tabata work :20 work :10 rest 12 rounds

  • Bear crawl
  • Bilateral bear crawls
  • Reverse bear crawls
  • Gorilla hops

MARY:
Mosey back to AO along same path hitting 5 merkins at each light pole
COUNT-OFF & NAME-O-RAMA
13 pax no FNGs
CIRCLE OF TRUST/BOM:

“On a cold January day, a forty-three-year-old man was sworn in as the chief executive of his country. By his side stood his predecessor, a famous general who, fifteen years earlier, had commanded his nation’s armed forces in a war that resulted in the defeat of Germany. The young leader was raised in the Roman Catholic faith. He spent the next five hours watching parades in his honor and stayed up celebrating until three o’clock in the morning”

Excerpt From
Start with Why
Simon Sinek
https://books.apple.com/us/book/start-with-why/id357917413
This material may be protected by copyright

Reading this we might think the situation is referring to JFK, but in actuality it’s referring to Adolf Hitler. I encourage everyone to not make assumptions on what we think we know but make informed decisions with every possible bit of knowledge at our disposal so that we carry out our purpose of serving others and serving God!