F3 Knoxville

Tag: Lil’ Spice

No Glove Love

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

Motor City Shuffle Away From Pride

THE SCENE: Humid but Beautiful Day

F3 WELCOME & DISCLAIMER ✔

WARM-O-RAMA:
Inchworm, Tennessee Rock’n Chair, LBACF, LBACB, Rocky Balboa

THA-THANG:
Line up along the southside curb of the AO Flag parking lot. Time to introduce the Motor City Shuffle!

Make your way across the lot utilizing the following sequence of exercises: Lunges x2, Burpee Broad Jump x1, Merkins x 5, Plank Jacks x 5, Frog Jump x1.  Fun!

Mosey to Larger Student Parking lot.  Six stations spread out across the lot and marked by cones with an exercise at each.  Battle Buddies pick a cone to start at.  PAX perform the exercise at the cone for 45 seconds.  When the Q calls it, switch to the next station, rotating in a counter-clockwise fashion. AMRAP. Exercises:

Cone 1 : Hand Release Merkins

Cone 2: Jump Squats

Cone 3: Flutters

Cone 4:  Round the Clock Merkins

Cone 5: Iron Mikes

Cone 6: Australian Snow Angels

Mosey back to AO Flag parking lot.  Complete one more round of the Motor City Shuffle, traveling back across the lot.  Woof!

MARY:
Nolan Ryans in cadence x10 each side

COUNT-OFF & NAME-O-RAMA
7 strong

CIRCLE OF TRUST/BOM:
This month most of the world celebrates “Pride Month.”  The truth is, there is not one verse in God’s word that celebrates or exalts pride in ourselves for anything.  This is especially true for celebrating pride in any sin that He considers an abomination, evil, not worthy of His kingdom, against His created order, and disastrous for not only the people engaged in it but those around them impacted by that sin. In fact, the Bible continually states that God despises pride and exalts humility. I came across a recent post by a brother in F3 Nation that I read to the PAX concerning a heart that desires humility. This is a tough attribute to cultivate and one I believe can only truly (in a way that glorifies God) be done with the help of the Holy Spirit.  My aim is to be more like the below, with His help.  I need all of you to hold me accountable.  Let’s celebrate humility and not depravity.  Imagine how different out world would be if every man across the planet sought to cultivate the kind of heart expressed here:

MOLESKIN:
Kudos to Vonnegut for making it back out after his first beatdown on Monday.

ANNOUNCEMENTS:
Convergence July 2

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

Working it through with friends

THE SCENE: Stunningly Beautiful Saturday morning. Cannot think of any way to make it better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Squats
  • Merkins
  • Mountain climbers
  • Burpees

THA-THANG:

  • Short form Dora
    • 20 merkins at the parallel bars
    • 30 squats at the pool wall
    • 40 LBCs at the picnic tables
  • Playground
    • Climb and slide
    • Creep and crawl
    • Repeat
  • Amphitheater hill
    • Bear crawl up the hill
    • Bunny hop up the hill
    • Frog hop up the hill
  • Joke Circle
  • Follow the leader at the fountain
  • Playground repeat
  • Mosey to Friendship Bell
    • Everybody ring it.

 

MARY:
COUNT-OFF & NAME-O-RAMA
In addition to our PAX, we had Buttercup, Juggernaut, Peregrine Falcon, Golden Eagle, Backpack Leafblower, T-Rex, and Kitty-cat
CIRCLE OF TRUST/BOM:

Have you ever known someone, or maybe had a friend, that got you into trouble? Not because they told on you, but because they have ideas to do things that get you in trouble. Or maybe a friend who is mean to other people for fun? Someone you would think of as a bully?

It’s important to choose the people you spend time with carefully. We tend to become like the people we are around. Even though you may not do the mean things your friend does at first, that can’t last. Some day, unless they stop doing mean things, either you will have to stop being their friend, or you will find yourself doing the same mean things. Jesus gives a really good way to try to work through this. I’m using Matthew Chapter 18 v 15-17 as the model.

If someone is being mean or hurtful, first tell them just between the two of you. Then, if they realize what they did was wrong, then you have helped your friend and made your friendship stronger.

But if they won’t listen to you, ask other friends who saw it, and together talk to your friend about it, so your friend will know that other people agree that what they did was wrong.

If your friend still won’t listen, talk to your parents or another adult you can trust about what your friend is doing so they can help you.

But if they still won’t listen, then you should probably stop being their friend until they change. However, remember that you need to be kind to them still, even though they aren’t your friend any more. If you become mean to them, then the whole point is lost.

MOLESKIN:
Always a pleasure to have Men from Juco come out!
ANNOUNCEMENTS: