Sunrise – Page 4 – F3 Knoxville

IMPACT

November 7, 2020 Judge Judy

THE SCENE: 40s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Tempo Merkins, Tempo Squats, TN Rock’n Chair, Mountain Climbers, Crabettes, SSH: All IC, 10 Reps Each

THA-THANG:
Mosey to Large West Parking Lot, stopping for a little bear crawl on the way.

Pole to Pole: 10-20-30
- 10 Merkins, Mosey
- 20 Merkins, Mosey
- 30 Merkins, Mosey
- Repeat w/Squats
Mosey back to the baseball field for some Burpee Baseball.
- Team 1: Line up at Home Plate. One player at a time, run to 1st base – 5 Burpee no Merkin, 2nd Base – 20 Mountain Climbers, 3rd Base 30 Squat Jumps, Back to end of Lineup. While players are traversing the bases, the Lineup is doing Burpees until everyone has gone around. So fun! (FNG Spewdent spilled Chunky Merlot but recovered nicely – that’s leadership!)
- Team 2: Mosey around the outside of the field until Team 1 is finished
- Teams switch roles
Completed 1 Inning.
Mosey to Top of Sophomore Hill: Team 1 does pullups while Team 2 Lunges across small lot and Crawl Bears back. Switch and repeat.
Mosey to small wall on way back to Shovel Flag: Aiken Legs! 20 Wall-Jumps, 20 Lunges, 20 Iron Mikes
Mosey toward Shovel Flag some more, stopping for a plank walk along the curb: PAX in plank position and walk themselves with hands down the curb, switching sides once. We went about 50 yards or so.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
17 Strong
CIRCLE OF TRUST/BOM:
1 John 2: 15-17: “Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them….” So many people today, with all that is going on, are clinging to the things of this world, whether it’s their money, or property, or taxes, or presidential candidate. Our society needs strong, male, virtuous leadership now more than ever – the kind of leadership that makes an impact. Q encouraged the men to not be of this world and to cultivate a heavenly perspective. That perspective changes not only your life but others’ as well because having a heavenly perspective increases a man’s impact on the world around him. Q shared the story of Paul Watson, a co-worker and friend, who struggled with a rare form of heart cancer and finally succumbed to it after a courageous fight. Q recalled Paul’s funeral, which the Q will never forget. Paul’s wife and two little girls were looking at his casket and the pastor stood up and stated to the entire congregation which was packed: “If your observations of Paul’s struggle with the cancer over this past year have brought you closer to Jesus, please stand.” One by one, people began to stand and by the end of it there wasn’t a single person sitting in the entire church. He asked Paul’s wife and little girls to turn around and look. Men – THAT is impact. What legacy are you leaving behind?

MOLESKIN:
N/A
ANNOUNCEMENTS:
Anniversary Convergence

JUCOManjara Peletron workout with Kick@$$

November 2, 2020 Butter Knife

THE SCENE: A nice 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20

Cherry Pickers

10 merkins In cadence

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

Moroccan nightclub 20

10 Windmills in cadence

5 burpees on your own

Side straddle hop in cadence 20

THA-THANG:

Mosey to JUCOManjara

Progression

5 Burpees, 10 squats, 15 pushups, 20 lunges, 25 side straddle hops

Run to the cone/pumpkin

5 burpees

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges, 25 SSH

Run back down the hill

Mosey to the top and pick up the 6

Freddy Mercury in cadence *

Plank jacks

Flutter kicks in cadence *

American hammers

8 count push ups x 10

Mosey down to the pull off.

Football feet and drop when I call it.

Mosey back to the flag.

MARY:
Parking Lot Sprints w/ burpees, squats, pushups, lunges, & SSH

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:

Focus on the good, be the change you want to see, help others achieve their goals, learn to count your blessings not your short comings, remember we’re not promised anything so each day is truly is a gift, and thank God he gave us that opportunity. Let’s make the most of it!

Thank you for putting in the work and continuing to challenge me and each other!

MOLESKIN:

Psalm 20:4 May he grant you your heart’s desire and fulfill all your plans!
ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.

BYOB – Anniversary

October 28, 2020 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	62 ℉	100%	63 ℉	1.8 mi/h	SSE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle. The water bottle is yours for the day.

Mosey to CMU pile. Along the way stopping three times. At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle. With the leg exercises, the hands touch the bottle. The objective is to make noise with the bottle.

20 Regular Merkins and 20 Squats.
20 Wide Merkins and 20 Monkey Humpers
20 Diamond Merkins and 20 Lunges

At CMU pile everyone grab one to go along with the water bottle. Groups of three. The three split about 30 yards apart. 1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two. While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1. And then #1 down to #3. If the water bottle falls off, then 10 Monkey Humpers. While PAX is walking, the other two do a series of exercises. Only after all three make one walk, the three of them then move to the next exercise. The exercises where:

Curls
Tricep Extensions
Rows
Overhead Press
Thrusters

Mosey to big parking lot. Group lines up on the north edge. Everyone throws their water bottle across the parking lot. Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot. With each crossing more water is removed from the bottle and the exercise changes.

Full Bottle – 20 American Hammers (bottle touches ground each time)
¾ Bottle – 10 War Hammers (bottle touches ground each time)
½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
Empty – 5 Worst Merkins Ever (water bottle crunched each rep)

So, that was the plan with the bottles and the parking lot. BUT, on our first throws, most of the water bottles exploded. Which was cool but made it extremely difficult to throw the bottle any distance at all. So, we modified to everyone running to the lone surviving bottles. And that PAX continued to throw/skid it along the ground. Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance. Worked out fine.

Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs. 19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3. Thanks to all my F3 brothers for a fun year #1.

Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.

MOLESKIN:
—
ANNOUNCEMENTS:

Breaking the Fall Break Rut

October 27, 2020 Spotter

THE SCENE: Perfect for a post Fall Break beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 15xlbac fwd/bck, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Reverse Indian Run with front guy dropping off for 3 burpees before joining the back of the line.

At Freshman Hill, partner up with a battle buddy to knock out some DORA 123:

100xMerkins
200xMonkey Humpers
300xLBCs

Once finished, mosey to the coupon pile. Each HIM grabs one coupon. At the bottom of the stairs complete 20xcurls, 20xTricep Presses, 20xCMU Swings then run to the top of the stairs to complete 5 pull-ups. Reapeato till time was called.

Mosey back to the shovel flag.

MARY:
Started with 20xFreddie Mercuries then went to Dealer’s Choice from the PAX including Hello Dollies, Scissor Kicks, Imperial Walkers, Plank.

COUNT-OFF & NAME-O-RAMA
16 HIMs knocked off the rust from Fall Break with a good old fashioned beatdown.
CIRCLE OF TRUST/BOM:
This world is becoming more confusing every day, especially for our children. We as men need to ensure that we are being definitive examples of Godly men to our children. To ensure that they see how a Godly man acts, thinks, and most importantly rejects worldly living to seek after Christ. If we don’t teach our children, then the world will. It’s quite evident that too many children today have been shaped by a corrupt world and not by Godly parents.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on November 7th

Repeating the Word

October 23, 2020 Pool Boy

THE SCENE: About 60 or so and clear. Not a pool in sight.

F3 WELCOME & DISCLAIMER: I’m not a professional. COVID distancing. Cell Phone ICE. Repeat of my VQ (small modifications)

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)
3 x Merkins (hold plank)
3 x Diamond Merkins (hold plank)
3 x Wide Merkins (hold plank)
5 x Tempo Merkins (recover)

THA-THANG:
From the AO to Freshman Hill past the coupon pile, Double Applesauce (aka 2-column) Falling Indian Run doing Burpees until you reach the back of your line and fall in.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise	F3 Name	Mary until Q calls done
Lunges touch ground w/hands	El Capitan	Pickle Pounders
Down dog to up dog	Werewolf	Freddie Mercuries
Burpees	Burpees	BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each leg forward	N/A	LBC

Team DORA Competition: (teams of 3 were did not turn out as well as it did last year)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

		Variations
Station #	Base Exercise	1st Rd	2nd	3rd	4th
1	Squats	Parallel	Below Parallel	Pistol	Quarter
1	Stationary Lunge	Forward	Left	Right	Backward
2	Merkins	Normal	Diamond	Tempo	Wide
2	CMU’s	Colt ’33’s	OHP	Tricep Extensions	(Bent Over) Rows

I said this last time but I really mean it for Team Dora – next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is still welcome!

Repeat Double Applesauce Falling Indian Run(Do-ah-diddy variation) but you can fall off and just get in at the back of the line. S/O to Erector for pushing it and doing burpees the whole way back which encouraged me to do some too!

MARY:
One dealer’s choice – Dart Gun led about a million (okay actually 30) hello dolly’s and the Q led 18 LBC’s (both IC) until the 6:15 alarm sounded on my watch.

COUNT-OFF & NAME-O-RAMA

19 PAX. No FNG’s but welcome Dumpster Dive from Shamrock!

CIRCLE OF TRUST/BOM:
I cannot believe it has been a year since my VQ! Over this past year so much has changed. God saw 2020 coming but I can tell you He has been faithful every step of the way. From physical distancing (I’m not being antisocial with anyone in these trying times!) to the coming election to Zoom calls ad nauseum to being so thankful for what God is doing in and through all the chaos and confusion it has truly been good in spite of all the trials that have come.

God and His Word never change. Just as last year, how important it the Bible is hasn’t changed and seems to only increase when it seems the earth beneath us might move any moment now. As we know, God’s Word NEVER returns void. So again, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more).

One additional note I want to personally reiterate from 5k’s “Window Shopping on Hardin Valley” Q on Wednesday: “Log Speck” applies here. I haven’t been intentionally churning over and over and memorizing the Bible like I was at this time last year.

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Next up on my list to memorize is Ephesians 1:15-23 and James 1 (all 27 verses). These have been on the list for some time but just as I would say I’m not going to let it discourage me, don’t let something you haven’t done that you should do discourage you!
-There are many tips and tricks to memorization I’d be glad to discuss with you (just ask!), but the main thing is just like F3: show up and do it! You’ll get better faster from just reading and trying to memorize while asking God to bring your heart into alignment with not only loving His Word but a passion for the verses He puts on your heart to memorize – and if you don’t feel a zeal for God’s word then start with verses about treasuring God’s Word like Psalm 119:11, 2 Timothy 3:16-17, and Romans 10:17 to chew on them over and over and get the flavor so that you crave His Word like your favorite food!
-Fast from other things and devote time to the Bible. This is huge when we feel like home and work and life all blur together in 2020. Take intentional time to just be along with the Bible. 5 minutes, a half day off work, even a yearly weekend retreat to spend time with God’s Word are possible if you plan them.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your small group, other F3 HIMs, friends, & coworkers. Unsaved and nominal. And of course and most importantly with God Himself through praying His Word back to him!

MOLESKIN:
Praise for my friend Sam’s 5th surgery post-accident going well. Prayed for Brenda, Chris, and Steve. S/O to Booster for sending us a message from the airport about reading backblasts while he was heading back to Ktown.

ANNOUNCEMENTS:
-F3 JUCO Pre-order shirt deadline is October 24th, 2020 (that’s tomorrow if you’re reading this the on the day this workout was done!)
-In lieu of the F3 Brolympics this year we’re having a Convergence at #the-asylum and ICYMI F3 Knoxville will have a new Nantan. Come and see who our new Knoxville PAX leader of VAPE will be!