THE SCENE: Dark on the outside, sunny on the inside. 35-40 degrees. Character-building weather.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I will be one of your Qs this morning
- A couple of things:
- 1) I am not a professional
- 2) You are here on your own volition – you made a choice to be here this morning
- Mumblechatter: Was it the right choice?
- Q: Time will tell. You did make a choice to be here this morning and so did they – make it count!
- 3) You know your body better than anyone else: if you need to modify anything we do this morning – feel free to do it. But push yourselves and the men around you.
WARM-O-RAMA:
1. SSH (Side-Straddle-Hop): 15×4 in cadence
2. Rockette: 15×4 in cadence
[ 1 burpee on your own ]
3. Windmill: 15×4 in cadence
[ 2 burpees on your own ]
4. Merkin: 15×4 in cadence
[ 3 burpees on your own ]
5. Flutter Kicks: 15×4 in cadence
[ 4 burpees on your own ]
THA-THANG:
[ PAX moseys to playground next to AO ]
- 15s (Not what you think)
-
- 5, 5, 5
- 5 dips on a bench
- Sprint to covered pavilion
- 5 box jumps
- Sprint back to playground
- 5 man-makers/8-count body buolders
- R&R (Rinse and Repeat) 3x
[ 15-count // walk and talk ]
- Q instructs to battle-buddy up
- Parking lot outside of playground:
- Pavement (parking spaces) = sprint
- Grassy medians = bear crawl
- Why battle buddies for this? Push your battle buddy and don’t let him slack off
- Iron. Sharpens. Iron.
[ Q asks for No BS Assessments from several of the PAX – QTIP: Whether you are leading a Q, walking through something hard with a loved one, or just in everyday encounters, don’t be afraid to ask the hard questions – such as “Give me a no BS Assessment of how you are/how’s your heart.” ]
[ PAX moseys to pavilion before the Chapel ]
- 2 columns (battle buddies side by side)
- Q instructs that the right column = casualties/dead
- Remaining battle buddy must carry their casualty battle buddy across the field separating the small pavilion to the chapel
- Walk into chapel
[ 10 count ]
[ Steam turns on AC/DC because obviously it’s about to go down ]
25s (once again, not what you think)
- IN CADENCE: PAX executes 5 burpees – takes a lap around the perimeter of the chapel
- R&R 4 more times
- PAX is LOUD. FIA probably what in the heck was going on.
- CheatSheet leads PAX in a 25 motivated SSHs
- Time is 0600
- The date is November 15th
- 15 minutes to get better – let’s rock.
[ PAX mosey’s back to playground ]
- Parking lot in front of playground
- Karaoke – switch halfway down
- Playground
- PAX on their 6
- 15s
- 15×4 Flutter Kicks in cadence
- 15×4 Big Boy Situps in cadence
- 15×4 Penguins/cockroaches in cadence
[ Mosey to Flag below AO lot ]
- Bear crawl up the pavement to the AO gates
- Sprint into the AO
[ Toe the Line ]
-
- “Do as I do”
- Arm/leg skips across lot – jog back
- Bernie Sanders across lot – jog back
[ Circle it Up ]
- CheatSheet and Steam lead PAX in ATMs to close out
MARY:
Breathe is heavy, arms are sweaty.
You all chose the harder thing this morning. Well done. Well. Done.
If CheatSheet and I can do this, you can too. I know you can. You have what it takes to step-up and lead. Co-Q with me, I’ll co-Q with anyone. We need you, the guys need you.
COUNT-OFF & NAME-O-RAMA
19 PAX – No FNGs
CIRCLE OF TRUST/BOM:
Stand. Remember. Proclaim. Fight.
Take this to heart men.
Stand – STAND UP. The world needs High Impact Men to stand up. Stand Up for yourself, stand up for your family, stand up for your friends, stand up for your loved ones, stand up for what you believe in. You have a voice and you have a story. Stand Up and own it. He calls us to stand up as High Impact Men.
Remember: REMEMBER who you are and WHOSE you are. The enemy is cunning in the ways he tries to make us forget who we are and whose we are. Remember when the Lord showed up in your life. Remember why you do what you do. Remember why you go to your job during the week. Remember why you come out here in the morning. Remember who He calls you to be and live out of that. Lest we forget that we were created in HIS image.
Proclaim: PROCLAIM as High Impact Men. This bonfire that we gather around called F3 in the mornings needs to be shared and multiplied with guys just like you and me before we came into F3. You have a voice and a story to tell. Tell it courageously and proclaim as a High Impact Man. Whether that’s here in F3 or in your own family or relationship or at work – as High Impact Men – proclaim boldly.
Fight: We are not all called to pick up a gun and fight. God bless those that are. However, as men, as High Impact Men – we are called to stand up and fight. Fight for yourself, fight for your wife, your girlfriend, your family, your friends. Fight because there is some good left in this world and it is worth fighting for. Cary the fight wherever you go. Weapons come in many different shapes and forms. Your story and your voice and your heart can be weapons of mass life-giving that the enemy hates and wants to destroy. Fight spiritually, fight emotionally, fight prayerfully.
It is nothing short of an HONOR to be out here with you all in the mornings and lead. If you’ve led before you know what it’s like, if you haven’t – come on. It’s time for you to find your voice and lead. We need to hear it.
MOLESKIN:
PRs:
- CheatSheet’s Friend who died suddenly. Funeral is this afternoon in Farragut.
- Children/Schools in CA – fires in CA – pray for safety.
- Spoken and unspoken prayers – He knows the cries and whispers of our hearts.
ANNOUNCEMENTS:
!!!Last 3rd F Convergence of 2019!!!
When: Saturday, December 7th (7am – 9:30am)
Where: TruckStop AO (7am)
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- Post-Workout Convergence at Two Rivers Church (275 Harrison Lane, Lenoir City, TN 37772)
- For more info – check the event on the F3 Knoxville GroupMe
- Grab a battle-buddy you haven’t seen post in a while!
