F3 Knoxville

Lean In

THE SCENE: A surprisingly cool morning with some surprisingly cool dudes 😎
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (25) in confusing cadence
  • Imperial Walkers (20ish) start in confusing cadence, then transition to OYO, end abruptly after losing count completely.
  • Freedom Twists (20) in cadence with help from the PAX
  • Merkins (15) in cadence – finally!

THA-THANG:

  • Mosey to side field for 50 yard Murder Hornet (standard is 30 yrds, but that’s how we do).
  • Rock-a-bye Baby Relay with High-Five Flag Run
  • Divide into two teams. Each team starts with one team member per exercise station. Each station is 10 yards apart. Number of stations depends on number in PAX. 1st station is Rock-a-bye Baby, 2nd is curls, 3rd is skull crushers, 4th is BBS, and 5th is squats. All stations involve a baby (CMU) and each person must hold their baby (CMU) the entire time without dropping. If you set the baby down you must do 73 Murder Merkins – (23 murder bunny + 50 merkins). Last workout station is the exception. You must give your baby to the HIM behind you doing squats with baby (CMU). He will squat with 2 CMUs while you run to top of hill and grab your team’s flag🇺🇸. Then you must run with the flag and get a high-five from an NFP (non-F3 person) as fast as you can. PAX continues to do the exercise at their station until you complete your mission and plant the flag back at the top of the hill. Then grab your baby (CMU) and go back to 1st station. Everyone rotates to next station by lunging with baby (CMU) overhead. Compete against other team until circuit is complete or until you get pepper-sprayed by an NFP.

MARY:
Please no more counting.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I recently sharpened my lawnmower blades. I didn’t realize how dull they had become until I had sharpened them. As men we were made to be sharp and to offer our strength to others.💪  But sometimes we don’t realize how dull we have become until we see what sharp looks like. Being around sharp men can help you see the areas where you have become complacent, dull, ineffective or broken. Being around Jesus was like that for the disciples. They were constantly challenged in the way they thought, acted, spoke and lived. They called him the light of the world. Because he exposed the darkness each of them and in world. He exposed the darkness in the Pharisees, but they rejected the light because they were focused on what they stood to lose (pride, position, power), the disciples accepted the light because they realized what they had to gain (love, acceptance, forgiveness, eternal life). The act of sharpening my mower blades required energy and friction. It required energy transfer from one blade to the other. It also required friction…a necessary rubbing away of rough spots and impurities. Neither of these things can happen without closeness. The two blades have to be so close that they touch…they connect …and not just lightly touch …you have to lean in to the friction. We are conditioned to avoid friction and the past two years we have become more disconnected than ever. I challenge you men to lean in. Lean in to what makes you sharper. F3 is a great place to start. But don’t stop here. Lean in. Lean in to those men that make you sharper. But don’t stop there. Lean in. Go to church and take your family to hear the word of God preached. But don’t stop there. Lean in.

Hebrews 4:12 says “For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”

If you want to be sharp in mind, body and spirit, lean in to the Word of God, for that is where you will find God himself. His word has its own energy…it is alive and active and no one can sharpen you better than God Himself. LEAN IN!

MOLESKIN:
Overall a great turnout and effort by the PAX in spite of the shortcomings of the Q. We made some friends (high-fives) and we made some enemies (trying to follow the Q’s cadence).

ANNOUNCEMENTS:

This weeks news and announcements:

Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: https://f3blountcounty.slack.com/archives/C019JSAG3SB/p1655309928974779
Make sure to get your shirt order done. Once the preorder closes on the 29th they will not be available anymore: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
@Cow Patty (Rob Wu) VQs Thursday. Let’s get out and support him! Q calendar for July will be posted soon so start planning your first or next Q.

Flags and Bags

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag

 

MARY:

Core EMOM

20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best

MOLESKIN:

the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:

Convergence July 2.
Beer Mile July 16th

A spin on Head, Shoulders, Knees and Toes

THE SCENE: 65 degrees and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10, tempo Carolina Dry Docks X 5, Cherry Pickers X 5
THA-THANG:

With cones set in a line marking starting locations, do exercises with 5 reps at each location. When finished with the 5th location, mosey back to the start and repeat. Increase reps by 5 for each round. Go at own pace until time.

With CMU:

  • Thrusters
  • Curls
  • Goblet Squats
  • Jumping Calf Raises
  • Burpees

Without CMU:

  • Carolina Dry Docks
  • 4 tap Merkins
  • Big Boy Sit-ups
  • Plank Jacks
  • Burpees

MARY:
Stretching, LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something is leading you and your family. It may be media, culture, etc. For many of us, leadership is a passive thing we put on other people. That is not what we are called to do as men. We are to be leaders in our community and especially our families. It needs to be intentional with a mission and vision for what leadership looks like. For me, leading means following Jesus.
MOLESKIN:
“Leading Your Family Like Jesus” Ken Blanchard, et.al (2013).
ANNOUNCEMENTS:

  • Convergence at JUCO on 7-2
  • F3 Speedway shirts are available. Please order by 6-29 if interested.
  • 2.0 workout at Bombshelter at 8:15 this Saturday. All children are welcome. Workout will be modified for them.

Learned In St. Louis

THE SCENE: 60 degrees and beautiful

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x30; Tempo Squat x10

THA-THANG:
Three lines spaced 4 parking spots apart. Do exercise/rep count at each line going out and coming back so that each exercise/rep count was done 5 times. Move between cones as prescribed for each different exercise.

  • 5 Man Maker Merkins – Rifle Carry
  • 10 Bobby Hurleys – Bernie
  • 5 Thrusters – Murder Bunny
  • 15 Big Boys – Bear Crawl
  • 5 Grip, Rip, and Roll Merkins – Lunge

MARY:
Flutter Kicks x20; Protractor; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Had each PAX give one positive and one negative thing happening in their lives. This served as a reminder that we each have burdens that we are carrying and we should help each other carry those burdens.

MOLESKIN:
“Bear one another’s burdens, and so fulfill the law of Christ.”
‭‭Galatians‬ ‭6:2‬ ‭ESV‬‬

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO; Get your Speedway shirts ordered; Doctor VQ on Thursday

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.