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!
- Brady corns
- Plank jacks 4ct
- Mountain climbers 4ct
- CMU – Increment: 5x squat – curl – overhead – tricep
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
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.
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.
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;
CSAUP at Dog Pound is moved to August 21.