F3 Knoxville

There and Back Again – and then Again too.

[ The Scene ]

  • 60s
  • Slight chill to the air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • And I don’t know any injuries you may or may not have so if you do need to modify anything this morning feel free to do so but push yourself and the men around you
  • FNGs? – None

[ Warm o Rama ]

  • Cherry- Pickers: 10 x 4 IC
    • Run to the rock pile and back
  • Rockette: 10 x 4 IC
    • Run to the rock pile and back
  • Imperial Walker: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Squat: 10 x 4 IC
    • Run to the rock pile and back

[ The Thang ]

(Mosey to big field)

(1) 4 Corner Scramble (200 total reps)

  • 25 reps each corner (1 count)

(Counter clockwise)

  • C1: Squats
  • C2: Merkins
  • C3: V-Ups
  • C4: Lunges
  • R & R once for a total of 2 laps
  • Done? — Flutter kicks right back here

(Mosey to WFP track)

(2) Battle Buddy 50

  • Battle-Buddy Up
  • HQ (bottom of the track)
    • 10 merkins – 1 count
      • Hold plank when done
    • 10 squats – 1 count
      • Hold al gore when done
    • 10 flutter kicks – 1 count
      • Hold legs 6inches when done
    • 10 Carolina dry docks – 1 count
      • Hold starting position when done
    • 10 American hammers – 1 count
      • Hold Iron cross when done
  • Each BB will complete all 5 exercises
  • When 1 BB is completing 1 X, the other will take a lap – and vice verse until all each BB has completed all 

(Mosey back to the AO American Indian Style)

[ Mary ]

—Core 4 (5 in reality)

  • 25 American Hammers (4 count)
  • 25 LBCs (4 count)
  • 25 Hello dolly’s (4 count)
  • 25 Freddie mercury’s (4 count)
  • 10 Bus Drivers (4 count)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

When you hear your own name // The Importance of hearing your own name 

I want to dive into hearing our true name this morning. I was reading in Isaiah 43 yesterday and it reminded me of this, and how much we all need to remember who gives us our true name.

Isaiah 43: 1-2 — “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine. When you pass through the waters, I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you.”

Right off the bat, when you first come into the world, you’re given a name. You’re known and called by that name (or some abbreviation of that name sometimes) for all the days you walk this Earth. Likewise in F3, you’re given a name after you complete your first workout as an FNG. From then on out – that’s your F3 name and what you’re known and called by inside F3 and sometimes outside of F3 in public too (I do that for sure).

Now somewhere along the way through life, you’ve also probably been given a name or names that you don’t like or don’t want to be associated with. There could be deep wounds associated with this name, deep cuts and memories that you remember. These can be names that are spoken audibly, or names that the enemy plants in our minds. Here are some of mine I’ve wrestled with and fought with: Dumbass, retarded, not enough, failure, unworthy, regret, and not worth it. I’m sure you have your own as well. They can be hard to shake and it can be hard to live life authentically with these names rolling around in the back of your mind.

Until you start to hear whispers of your true name. Your new name. Your real name. In the book “Wild at Heart” John Eldridge covers this beautifully — “Who can give a man his name? George MacDonald asks. God alone. For no one but God sees what the man is. He reflects  upon the white stone that Revelation includes among the rewards God will give to those who overcome. On that white stone there is a new name. It is “new” only in the sense that it is not the same name the world gave to us, certainly not the one delivered with the wound. No man will find on that stone “mama’s boy” or “fatty” or “seagull.” But the new name is really not new at all when you understand that it is your true name, the one that belongs to you, that being whom he had in his thought when he began to make the child, and whom he kept in his thought throughout the long process of creation and redemption. Psalm 139 makes it clear that we are personally, uniquely planned and created, knit together in our mother’s womb by God himself. He had someone in mind and that someone has a name. That someone has also undergone a terrible assault. Yet God remains committed to the realization of that same someone.

We need to hear our true name! We need to remember that we are sons of the most high God and that he has called us by our name. We also need to do that for each other as well. Maybe it’s not an actual name the way we would think of it such as “Hey Jeremy!” But maybe it’s more of affirming and calling out the champion in our brothers and sisters around us, so that we can help remind them of their true name in Christ as well.

 

Shoulder day with coupons

THE SCENE: A little cool but overall perfect weather
F3 WELCOME & DISCLAIMER:

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m not a professional and you are here on your own volition.  Push yourself but don’t hurt yourself.

WARM-O-RAMA:
SSH x 15 IC

Baby arm circles x 15 IC forward and reverse

Overhead claps x 15 IC

Shoulder taps x 15 IC

Tempo Squats x 15 IC
THA-THANG:

  • Mosey to coupon pile at the L&N Academy, pick your favorite and mosey to sidewalk across from field
  • Curl, press, tricep, lower with arms extended = 1 rep
    • 30 reps then run to other end of building for 2 burpees
    • 25 reps, run, 2 burpees
    • 20 reps, and so on until finish with 5 reps
  • Walk to the Big Ball with coupons periodically over head
  • At the bottom of the stairs – 30 rows with coupons – with coupons go to top of the stairs for 30 squats
  • Back down for 20 reps, back up for 20 reps
  • 10 reps at the bottom, 10 reps at the top
  • Walk with coupons to stage.
    • Horizontal press x 30
    • Flutter kicks with coupons over head x 20
    • Horizontal press x 30
    • LBC’s with coupons x 20
    • Horizontal press x 30
  • Mosey back to coupon pile to return coupons.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Duggar, Abort, Java, Drive Thru, G-6, Postman, Livestrong
CIRCLE OF TRUST/BOM:
There is a lot of fear and anxiousness going around these days.  Remember Phil. 4:6-7 “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.  And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
MOLESKIN:
Congratulations to Abort, Swanson, and Trowel for representing the Big Ball well at Hardship Hill
ANNOUNCEMENTS:

It’s A Good Week to Have A Good Week

[ The Scene ]

Rainy at the most opportune time – as PAX were walking to the AO. Not a lot, but just enough

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm – o – Rama ]

(1) SSH: 7 x 4

(2) Mountain Climber: 7 x 4

(3) Baby Arm Circles: 7 x 4 (F)

(4) Baby Arm Circles: 7 x 4 (B)

[ The Thang ]

(Mosey to Big Ball stairs)

(1) Up and Over

  • Rinse and Repeat this once for a total of 2 times
  • Bear crawl up the stairs
  • Landings
    • Middle: 20
    • Top: 15
    • Bottom of stairs: 10
  • Run across the street to the stairwell — down into WFP backwards bear crawl-style
    • 10 Iron mikes
  • Run back to the start right here
    • We’ll do this 2x
    • On your second lap — decrease Iron Mikes by 5 (15, 10, 5)

Done?

  • 25 LBCs
  • 25 Flutter kicks

(15 count)

(Mosey to Amphitheater)

(2) Over And Up

  • Rinse and Repeat this once for a total of 2 times
  • Pick a side (L or R) and run Over to the ramp up to the top
  • Run Up to the top
  • Execute 10 chin-ups/pull-ups
  • Run down the stairs
  • 10 incline merkins + 10 dips 
  • Rinse and Repeat once

Done?

  • 25 LBCs
  • 25 Flutter kicks
  • Rocky Balboas under the amphitheater: 10×4

(15 count)

(Mosey back to AO)

(3) Core 4

  • Find a bench and lay on your back
  • 25 x 4 flutter kicks
    • Run to rock pile
    • 10 curl presses
    • Run back to AO
  • Find a bench and put your feet under it for some stability
  • 25 BBSs (1 count)
    • Run to rock pile
    • 10 rock triceps
    • Run back to AO
  • Find a bench — lay on the bench — 
  • 25 flutter kicks  (4-count)
    • Run to rock pile
    • 10 rock rows
    • Run back to AO
  • Find a bench
  • 25 incline plank jacks (1 count)
    • Run to rock pile
    • 10 rock squats
    • Run back to AO

Fin.

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The 59 “One Another’s” in the New Testament of the Bible

http://storage.cloversites.com/wakarusamissionarychurch/documents/59one_another_scriptures.pdf

There are 59 “One Another’s” in the New Testament of the Bible and I think they’re worth reading over and contemplating over – specifically in terms of the application for our lives as HIM.

So the encouragement is this —> Read it out — pray it out — live it out. Because we can’t “One Another” without one another

Terror Tabatas

THE SCENE: 60* and rainy, but not a total washout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick jog to the bridge at 5:30 to get out of the rain
Squat and reach
Hillbilly’s
Shoulder taps
Tempo merkins 5x each diamond, ranger, wide
This and that
THA-THANG:
Simple today.  Jog to the amphitheater, hop on stage for tabatas.  Ascending and descending in rounds, 40 seconds of work with 20 second break.  After each exercise is finished with the noted number of rounds, run a stair circuit.  Starting at stage right, run up the stairs and snake down and up until you reach stage left.  Move on to next exercise and increase/decrease the rounds.

  • Burpees – 2 rounds
  • Lunges – 3 rounds
  • Merkins – 4 rounds (can alternate incline/decline/hand release/whatever you want)
  • Flutter kicks – 5 rounds
  • Inverted rows on rails – 6 rounds (sucked)
  • LBCs – 3 rounds
  • Last round we only had three minutes, so we did one round each of squats, 8-count bodybuilders, and finished with jump squats

COUNT-OFF & NAME-O-RAMA
8 braved the rain: Livestrong, Java, Walrus, Postman, Swanson, Trowel, Magic Mic, Abort
CIRCLE OF TRUST/BOM:
“Open your mouth only if what you’re about to say is more beautiful than the silence.” This was directed internally much more than externally, had a quick listen to the rain and sounds of downtown (mostly nice, also a dumptruck)

ANNOUNCEMENTS:
Hardship Hill build day this Saturday at Swanson’s house.  OCR the following Saturday, some talk about teams and rucking.

Who Wears Short Shorts – Steam Wears Short Shorts

[ The Scene ]

CHILLY – Finally.

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs? – Yeah, 1 (Thanks G-6)
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm-o-Rama ]

  • If you have keys or anything you need to throw in the ruck now would be the time to do it – I’ll also have water, some medical gear and my phone.
  • Here we go – let’s mosey

—Pause—

Did some warm-up Xs while we were waiting on Cheatsheet – got the blood flowing

[ The Thang ]

(Mosey to the track)

(2) Warm-Up Laps

  • SSH: 10 x1

Take a lap

  • Cherry-Pickers: 5 x 1

Take a lap

(Mosey to stream across tracks)

(3) Rockin’ Down the Stream

  • Pick a rock, any rock
  • 50 curls
    • Walk (rock overhead) to the end
  • 50 curls
    • Walk (rock overhead) back to the stairs — 10 merkins 
  • 50 rock presses
    • Walk (rock above head)
  • 50 rock presses
    • Walk (rock overhead) back to the stairs — 10 merkins
  • 30 rock rows
    • Walk (rock on 1 shoulder) to the end 
  • 30 rock rows
    • Walk (rock on other shoulders) back to the stairs — 5 merkins
  • 30 rock squats
    • Walk (bear hug rock) to the end 
  • 30 rock squats
    • Walk (bear hug rock) back to the stairs — 3 merkins
  • 10 rock triceps
    • Walk (rock overhead) to the end
  • 10 rock triceps
    • Walk (rock bearhug) back to stairs — 1 merkin

(Put back rocks)

PAX hold the Al Gore position and just listen. Simply listen. To the sound of the brook running below, the world waking up, etc. No matter what comes at you today, no matter what happens this week – take in THIS moment. Just listen to the simplicity of creation.

(Mosey back to AO)

  • hit track lap on the way back — same exercises as 1st time + 2 laps 
  • Hit 9-square up on the way back 
    • Under bridge — 9 squares = 9 burpees to get across

BTTW (Balls To The Wall) back to the AO (100 or so meters)

[ Mary ]

  • 5 slow flutter kicks
  • 5 slow American hammers
  • 5 slow Little LBCs
  • 5 slow hello dolly’s

Light stretching Xs

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1 = Roadkill
  • BOM

Encouragement from a “It Could Always Be Worse” GORUCK patch

THIS is a great patch. What a good reminder – It COULD Always Be Worse.

You woke up this morning by nothing of your own doing. Breath was put in your lungs. You have vitality in your bones to do something like F3. Physical health.

When it feels really dark – tell yourself “It Could Always Be Worse” and put one foot in front of the other.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has no enough trouble of its own.”‭ — Matthew‬ ‭6:34‬ ‭

TODAY is a good day to have a good day. Focus in on today. Also let’s talk about this word “trouble.” I want to challenge us to reframe this word.

“Trouble” — trouble for the kingdom of Hell. There is a very real enemy that seeks to kill, steal, and destroy. So when we do things like F3 and gather together to strengthen each other in prayer and as High Impact Men – this causes trouble for the enemy. Let’s cause some trouble for the enemy this week by what we say, what we do, and how we live our lives as HIM. 

BE ENCOURAGED! (1) It Could Always Be Worse and (2) It’s A Good Day To Have A Good Day