F3 Knoxville

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JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Nine Line

THE SCENE:  50 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: 

Reach for the sky
Chinook OYO
Michael Phelps OYO
Finkle swings OYO
Imperial walker IC x 9
Tempo squat IC x 9
Tempo werkins IC x 9
Carolina dry dock IC x 9
Heals to heaven IC x 9
Parker Burpee x 2 OYO
Projectivator from 9

THA THANG:

Mosey to Jucomanjaro.  Stop at the coupons and do 20 curls, 20 shoulder presses, 20 triceps, 20 curls, and hold over your head while I explain what comes next.

Nine Line:  Divide into groups of 3.  As you run up Jucomanjaro, there are nine lines spaced 100’ apart.  At each line is a cone with an exercise.  Run to the cone, perform the exercise, and run back to the base of Jucomanjaro.  Perform 2 parker burpees at the base, then go back up and move to the next cone in sequence.  Each team starts at a different cone, to keep us spaced out.

Exercises were:

  • Base: 2 parker burpees
  • Line 1: 30 merkins
  • Line 2: 30 flutter kicks 4-ct
  • Line 3: 30 carolina dry dock
  • Line 4: 30 heals to heaven
  • Line 5: 30 diamond merkins
  • Line 6: 30 hello dolly (4-ct)
  • Line 7: werkins
  • Line 8: 30 side crunch (15 each side)
  • Line 9: 30 mountain climbers (4 ct)

MARY:

Run down Jucomanjaro, performing 15 air squats at each cone.  Mosey back to the shovel flag.  10 rosalitas + 10 hello dolly + 20 LBC.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

Bottom line up front – Today’s Word was about thinking about the broken men (Sad Clowns) in your life and inspiring them to better themselves.  I opened by echoing part of Butterknife’s Word from a couple of weeks ago.  This group means so much to me.  You guys challenge me to be better as a father, husband, and friend.  I am grateful for you all.  BUT…

 

I want you to imagine yourself as an American soldier, on a humanitarian mission in little mountain village in Afghanistan.  It is a peaceful and beautiful early fall morning, but you sense a tension in the villagers.  All the sudden, the peace is shattered, and your unit is under attack from a hidden enemy.  You and another soldier take cover behind the heavy wheel of a Humvee and are returning fire when, to your left, you hear a thud and a groan.  You look over and see that he’s been hit in the leg and is bleeding.  What do you do?  In that moment, what is your obligation to that solider?

Get him into a safe position!  Apply first aid – help him put pressure on the wound to stanch the bleeding – elevate his feet!  Once he’s stable, you secure the scene – continue to return fire until advantage is won!  Next, call in the casualty and get a medevac on the way!

The battlefield version of dialing 911 is “calling in a nine line”.  It is a standardized, efficient, way to send casualty information by radio traffic.  Here is the format:

  • Line 1. Location of the pick-up site.
  • Line 2. Radio frequency, call sign, and suffix.
  • Line 3. Patient precedence: (A – Urgent, B – Urgent Surgical, etc.)
  • Line 4. Special equipment required: (Extraction equipment, ventilator, etc.)
  • Line 5. Number of patients:
  • Line 6. Security at pick-up site: (e.g. enemy troops in area, approach with caution)
  • Line 7. Method of marking pick-up site: (e.g. smoke signal)
  • Line 8. Patient nationality and status: (e.g. US military, US civilian)
  • Line 9. NBC Contamination: (e.g. nuclear, biological, chemical)

The expectation is that you will relay this information in less than 25 seconds.  Therefore, you have to know exactly what you’re going to say before you make the call.  Before you call in the nine line, you must first pause to deliberately and accurately evaluate the wounded man’s condition.  Where is he?  What is the situation?  How bad off his he?  Ultimately, how are we going to get him out of this mess that he’s in?  Now…call in that nine line!

I want to use that as a metaphor.  In the battlefield of life, there are wounded men around you.  Think about the men in your life – your coworkers, your neighbors, your brothers, your friends.  Which of those men is a casualty?  The coworker whose health is so poor that he can’t play with his own kids? (I’ve been that man).  The friend who has checked out from his marriage? (I’ve been that man).  The brother who drinks every night – not to relax, but to retreat? (I’ve been that man).  The neighbor who is pretending to have it all together, but you know it’s just a façade?  (I’ve been that man).  Who is a hot mess right now?  Now, prep a quick nine line for him.  What I mean is…pause to deliberately and accurately evaluate that wounded man’s condition.  Where is he (physically, relationally, spiritually)?  What is the situation (health, relationships, habits)?  How bad off his he?  Ultimately, what can we do to get him out of this mess that he’s in? 

I love this group…BUT…we are missing something – THAT MAN.  The mission of F3 is to “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  If JUCO is going to make a real impact on the Hardin Valley community, then we must bring out the men who need to be invigorated.  Those who are hurting need to come and be encouraged.  Those who are self-absorbed or arrogant need to come and be humbled.  Those who are listless need to come and be spurred into action.

Q-Source 1.1 says this about those men, “A man needs help to get right.  The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstances.”  You are called to be that man’s disruptor.  You are called to bring a disturbance to his life which is led only by inertia.  Bring him out.  F3 is not going to save his marriage, it isn’t going to give his life purpose, it certainly isn’t going to redeem his soul.  But…waking up early, working hard with hardworking men, being challenged by challenging words, praying together – those habits just might spur MOVEMENT, then ACCELERATION, then MOMENTUM in the right direction. Over time, the impact of that routine can be huge.

Bring that man out here.

MOLESKIN:

Repeating part of Stye’s Word from last week; Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

Romans 15:1-2, “We who are strong must help those who are not strong. We must not do what pleases us. But each of us must please his neighbor. He must do what is good for him and what will help him do better.”

Q Source 1.1 https://f3nation.com/drp-2

ANNOUNCEMENTS:

Prayers for Darryl in the hospital.  Rejoicing for Bailey!

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR

Eh, what’s up doc? I’m hunting wabbits!

THE SCENE: 60 ish and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short warmup of SSH, tempo squats, and cherry pickers
THA-THANG:
Murder Bunnies IRON PAX week 4

  • 10 Burpee block jumps followed by “murder bunnies” to the yard lines with exercises below and then carry CMU back for more Burpee block jumps
  • 25 yard 25 thrusters
  • 50 yard 50 Hand change block Merkins
  • 75 Yard 75 curl/press with CMU
  • 100 yard 100 windshield wipers over the CMU

MARY:
No mary, running late
COUNT-OFF & NAME-O-RAMA

FNG pink panther

CIRCLE OF TRUST/BOM:
“If you want to go fast go alone, if you want to go far go together.”  As an F3 pax, community, or country we need to work together, if we want to go far in this life.  We all have talents, gifts, and ideas that may be different.  That is what God intends.  He expects for us to use these as the Body of Christ to move together and help one another.

ANNOUNCEMENTS:
Hardship Hill coming up next weekend.

Searching for Bilbo

THE SCENE: Beautiful, around 70, low humidity.
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 Pele 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!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 10 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.


WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 BAC forward and backward

– Little of this and that

– get in a line, high knees 20 yards, butt kickers 20 yards, Karaoke left 20 yards, Karaoke right 20 yards

THA-THANG:

Today is September 22, which is Bilbo Baggins’ birthday, also known as HOBBIT’S DAY! But (as you may know from reading or watching the Fellowship of the Ring) at his 111th birthday party, he vanished into thin air! One second he was standing there giving an overblown birthday speech, and then poof! He was gone!  We need to go find him.  Hobbits like being around hills, so we need to search the hills around here to see where he’s gone off to.  Ready??  .

Mosey to shallow amphitheater area. CONES at top and bottom

  • At Top cones do an AROUND THE WORLD (plank position, rotate around 360 degrees to look around) both directions.  Run down and circle bottom cones and go back to top cones.

Mosey to Area 51 Hills. Follow the cones down and read the instructions. COUNT OFF by 2’s.

  • FIRST CONE: No Bilbo. Start the search. 1’s do Jump Squats, 2’s lunge to the right for 20 sec, then back 20 sec, then Reverse.
  • SECOND CONE: No Bilbo. Start the search. 1’s do Iron Mikes, 2’s Bear Crawl 5/ do 5 Reps of CDDs for 20 sec, then back 20 sec, then reverse.
  • THIRD CONE: GOBLINS! We’ve been captured. BATAAN DEATH MARCH back to road and down to Area 51 parking lot. 1’s and 2’s in two lines, last 2 PAX in each line do 5 Prisoner Squats then race to catch up to the front of the line.

PRISONER CAMP (Parking Lot).  After that we are put into Hard Labor, forced to build one of their forts for the upcoming war. 10 Prisoner Get ups, BEAR CRAWL to wall (because we’re being whipped), 10 Prisoner Cell Merkin Burpees (PCMBs), BEAR CRAWL back.  Rinse and repeat, but only 5 reps of the exercise, and El Capitan back and forth instead of bear crawl.  Q’s note: This was harder than it sounded on paper!!

Mosey to TREES to the west.  ELVES appear! A BATTLE ensues!

  • 1s are Elves, 2s are Goblins. Pair off and face each other.  BURPEE BATTLE! Elves are better trained, quicker. They only need to do 8 burpees, the Goblins need to do 10.  Whoever wins each pair wins the battle. If more elves win than goblins, we are free.  Otherwise we continue the death march.  Elves do two more burpees at the end to make it fair.

Mosey to bottom of Everest.  One last big Hill to search…

  • Run up Everest to Base of Summit, using the secondary path by the big cedar tree.
  • Mosey to Roadshow Run stairway. Run up to top.
    • THERE’S BILBO, RIGHT BACK AT HOME WHERE WE STARTED!
    • A celebration is in order! 111 SIDE STRADDLE HOPS WITH OVERHEAD CLAPS!

MARY:
20 Hello Dollies (4-ct, IC)

20 BBS

ATMs

COUNT-OFF & NAME-O-RAMA
21 strong, including one FNG, FiliBilly!

CIRCLE OF TRUST/BOM:

Today’s workout had a Lord of the Rings theme, obviously.  LotR is one of my favorite set of books and movies, yes, because of all the magic and dragons, and elves with pointy ears, but also because of some of the wonderful lessons that it contains.

  • Perseverance
  • Hope
  • Fighting for what’s good in the world
  • Resourcefulness

But I want to focus on two lessons in particular.  One is the concept of the FELLOWSHIP itself.  The FELLOWSHIP consisted of Nine individuals who were given an incredibly difficult task.  They were:

  1. A wizard (Gandalf)
  2. A King who was sort of a refugee and had not ascended to his throne. (Aragorn)
  3. An elf prince (Legolas)
  4. A Dwarf (Gimli)
  5. A Human prince (Baromir)
  6. And four hobbits (Frodo, Samwise, Pippen, Merry).

All of the members of this party were battle hardened and powerful representatives of their races.  They also had strong prejudices they had to overcome.  Elves and dwarves were sworn enemies.  The humans were subject to the temptations of the One ring.  No one trusted wizards.  Hobbits were just small and simple folk that can’t find their butt with two hands and aspire to nothing more than to grow a good pumpkin in their gardens.  And yet these 9 individuals bonded together, died for each other, and even the elf and dwarf became inseparable friends.  It kind of reminds me of our F3 Fellowship.  Heck, fellowship is the second “F” in our name!

The other lesson I wanted to bring up involved who stepped up and carried the Ring, which was an evil artifact that took a physical and mental toll on the bearer.  The Ring bearer was also the instant target of all the Evil minions in the land.  And yet it was not the wizard, the noble elf, the strong dwarf, the human royals that carried the ring.  It was the smallest among them, a simple hobbit who had never left his home that volunteered to carry the burden.  As the Elf Queen Galadriel tells Frodo, “Even the smallest person can change the course of the future.”  Sometimes today’s problems seem insurmountable.  No matter how helpless or insignificant you feel in such a troubled world, take comfort in the fact that God has a plan and purpose for your life, and all people, large or small, can be used for His Glory.

MOLESKIN:
Prayers of thanks for the successful surgery on Jinxy’s wife, and that our brother Pinto is gaining strength in his battle with multiple myeloma. Welcome to FNG Filibilly!
ANNOUNCEMENTS:
2nd F opportunity at Abridged Wed 9/23 7 pm!