F3 Knoxville

Tag: Spring Break

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

Your heart ❤️ follows your habits.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CORAM DEO

THE SCENE: Mid 30s and dry
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
(All IC): LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers, Windmills
THA-THANG:

  • Mosey to Large Parking Lot and line up on the West side curb.  Perform 10 Merkins, Run to other side.  15 Merkins, Run to other side.  20 Merkins, Run to other side.  25 Merkins, Run to other side.  Same sequence and reps with Squats and then Heals to Heaven.
  • Mosey to Triangle-ish shaped Median for the Bearmuda Triangle: Bear Crawl to one corner, Perform 3 Burpees. Bear Crawl to next corner, perform 6 Burpees.  Bear Crawl to last corner, Perform 9 Burpees.
  • Mosey to base of Sophomore Hill for a quick DORA:  One Partner Bernies to top of hill and performs 3 Burpees while other Partner does Squats. Once Partners reach 100 reps, mission complete.
  • Mosey to Coupon Pile and grab a coupon.  25 Curls, 25 Tricep Press.  20 Curls, 20 Tricep Press, 15 Curls, 15 Tricep Press, 10 Curls, 10 Tricep Press (all without rest).
  • Mosey back toward the Shovel Flag with a quick stop at the short brick wall for an EMOM: Every Minute on the Minute Perform 10 Wall Jumps and 10 Derkins.  Repeat for 4 Rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
There was a time last year when I was struggling with the sin of self-pity.  I felt as if I was doing all this serving for others and my family and no one was seeing any of it, evidenced by the lack of acknowledgment or thanks.  My heart began to harden and I became bitter, wondering if anyone really cared.  Make no mistake men, this is sin – plain and simple.  Don’t be like that.  Lead and serve without expectation of thanks or anything in return.  To act otherwise is not leadership at all.  It’s evil.  So….

As I was sitting in the drive-thru at Culvers with my 7 year old daughter I began to wallow in this sin with melancholy thoughts.  My seven year old kept asking me, “Daddy, look.”  I kept ignoring her, thinking it was just another attempt to gain attention and I wasn’t in the mood.  After numerous pleas, to my annoyance, I finally turned to look and tell her to keep quiet.  She had one of those kid-writing tablets with the crossbar eraser.  On the board was written “El Roi.”  I then remembered she had been learning the names of God in Church.  I asked her what that meant.  Her response: “Daddy, it means ‘God sees’.” My heart melted and an overwhelming call to repent rang in my ears.

God works in mysterious ways, sometimes thru a seven year old. We are to work not for others or their recognition, but for Him.  Even when no one else seems to notice, God sees.  He is there during the workouts.  He is there when you are on the computer and tempted to look at something you shouldn’t.  He is there during times of depression.  He is there and he sees you.  To live in this reality is to live Coram Deo – a Latin phrase that means to walk in the face of God, as if He is right there………..because He is. To live and walk this way will help you battle sin.

MOLESKIN:
Good to be back out at JUCO and I enjoyed the fellowship after at Coffeeteria!
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, Please sign up to Q workouts

Unfamiliar Territory

THE SCENE: Low-Mid 30s, dark, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some stretching; reach-for-the-sky and let-it-hang.

Harry Rockets IC x 10

Slow Jack Squats IC x 10

Crab-ets IC x 10

Chumbaburpee to “Tub Thumpin”.  SSH during the song and Burpee at each “I get knocked down”

THA-THANG:

Mosey with a pause to duck walk

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Rifle carry to parking lot

  •  Donkey block pushers across, then push coupon back and forth the width of the parking spot x5
  • Crabby block pushers, then heavy hammers x20
  • Motivators up to 11

Mosey to Stadium Hill

Sprints to the top; first one down picks the exercise.

  • Tricep Extensions
  • Supermans
  • Rows

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Mosey back

MARY:

Imperial Walkers IC x 15

Type writer push-ups x 10

Outlaws ‘til time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout.  The goal was to get us out of our comfort zone a little.

Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like promotions, job opportunities, unexpected kids

The character of a person…and in this case a MAN… is how you react in those situations.  I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laugh at them.  He’s laughed at mine twice over the past year…

Matthew chapter 4

Jesus, God’s son is the trustworthy one

MOLESKIN:

ANNOUNCEMENTS:
The project’s family workout tomorrow

CSAUP look at Slack for info

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Sign up to Q/VQANNOUNCEMENTS:

12 Days of Jesus’ Birth

THE SCENE: Something about a midnight clear.
F3 WELCOME & DISCLAIMER – Administered.
WARM-O-RAMA:
Tempo Squat x 10 IC
Tennessee Rocking Chair x 10 IC
Tempo Hand Release Merkin x 5 IC
Overhead Clap x 10 IC
Baby Arm Circles Forward x 10 IC
Baby Arm Circles Backward x 10 IC
Imperial Squat Walker x 10 IC
Lunges – Forward 5 ea
Lunges – Backward 5 ea
Lunges – Side to side 5 ea

THA-THANG:
Falling Indian Run (Burpees til the 6 passes you) to the middle of the large parking lot.

11’s in the parking lot – a new favorite of mine. Across 2 parking spots (approx 20 feet):
Squats -> Lunges to the other side of the 2 parking spots
Merkins -> Bear Crawl to the other side of the 2 parking spots

Do 20 BBS or until the 6 is done. Rest 20 seconds.

Falling Indian run to the CMU pile. Every PAX grabs a CMU and then the Q goes over the workout:

12 days. That’s how long it took the wise men to find Jesus. Well, not really but there are 12 days of Christmas so we’re going to celebrate them today. At least with 12 exercises:

1. Burpee
2. Merkins
3. Squats
4. V-ups
5. Curls
6. Goblet Squats
7. Skull Crushers
8. Thrusters
9. Superman (may change)
10. Tempo Squats (w or w/o block)
11. Bench Press
12. Pull-ups (go up hill to start with explanation at bottom with Weinke there)

After every round of exercises, run up the stairs, do a pull-up or touch the far wall, and run back down. Repeat until 6:10 and just enough time to get back to the Shovel Flag.

MARY:
12 Mary Exercises. Or that’s the number I wrote the night before the workout. Actual “Mary” – 1 Burpee
COUNT-OFF & NAME-O-RAMA
7 JUCOninans

CIRCLE OF TRUST/BOM:
What to say here? 2021 has been the year of waiting. The year of patience. The year of getting told no. No to reconciliation. No to leadership. No to moving.

Yesterday I was encouraged to think over the song “God Moves” by Sovereign Grace Music / Bob Kauflin. The words are profound (I read verse two for the BOM – italicized below):

VERSE 1
God moves in a mysterious way
His wonders to perform
He plants His footsteps in the sea
And rides upon the storm
Deep in His dark and hidden mines
With never-failing skill
He fashions all His bright designs
And works His sovereign will

CHORUS 1
So God we trust in You
O God we trust in You

VERSE 2
O fearful saints new courage take
The clouds that you now dread
Are big with mercy and will break
In blessings on your head
Judge not the Lord by feeble sense
But trust Him for His grace
Behind a frowning providence
He hides a smiling face

CHORUS 2
So God we trust in You
O God we trust in You
When tears are great
And comforts few
We hope in mercies ever new
We trust in You

VERSE 3
God’s purposes will ripen fast
Unfolding every hour
The bud may have a bitter taste
But sweet will be the flower
Blind unbelief is sure to err
And scan His work in vain
God is His own interpreter
And He will make it plain

I’m not sure exactly where this is going, but that’s probably about the same that God’s people felt 2000 years ago. They were under Roman control. No Word from God had come in hundreds of years. God felt distant and silent. But Luke tells us a different story was unfolding that God’s people didn’t even know until it had happened.

Luke 2:1-14

The Birth of Jesus Christ

2 In those days a decree went out from Caesar Augustus that all the world should be registered. 2 This was the first registration when[a] Quirinius was governor of Syria. 3 And all went to be registered, each to his own town. 4 And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, 5 to be registered with Mary, his betrothed,[b] who was with child. 6 And while they were there, the time came for her to give birth. 7 And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.[c]

The Shepherds and the Angels

8 And in the same region there were shepherds out in the field, keeping watch over their flock by night. 9 And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. 10 And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. 11 For unto you is born this day in the city of David a Savior, who is Christ the Lord. 12 And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” 13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying,

14 “Glory to God in the highest,
    and on earth peace among those with whom he is pleased!”[d]

Just when the people of Israel did not expect it, that is the exact moment God worked.

CS Lewis from the Screwtape Letters (written hypothetically in the pen of a senior demon writing to a junior one and thus the Enemy is God):

“He wants them to learn to walk and must therefore take away His hand; and if only the will to walk is really there He is pleased even with their stumbles. Do not be deceived, Wormwood. Our cause is never more in danger, than when a human, no longer desiring, but intending, to do our Enemy’s will, looks round upon a universe from which every trace of Him seems to have vanished, and asks why he has been forsaken, and still obeys.”

God is indeed pleased with us when we trust in Him as we go through trials. He may just have a smiling face behind a frowning providence this year, this Christmas season.

MOLESKIN:
I had no idea how the workout would turn out. It was fun but hard and modifiable so I think the PAX enjoyed it, but after leading 40+I may even start recycling some workouts until someone either tells me they’ve read this or calls me on it in a workout.
ANNOUNCEMENTS:
No current announcements. Merry Christmas!